60-Second Exercises To Become A Calmer Llama
Just one minute of ‘Vocal Touch’ mindfulness exercises can add some inner peace to the outer turmoil that is work, finance, family and other people.
Mindfulness practise can make a huge difference to your wellbeing in just 60 seconds a day.
THE BRIEF
Time to read: 3 minutes 10 seconds
Time to action: 1 minutes
Mantra: We become what we repeatedly do
Main message: 60 seconds can kickstart your personal positivity
Stat: You are 21% more prone to positivity in your 40s. Just give it a little nudge…
60 seconds is an underrated timeframe for being kind to yourself. It shouldn’t be, because if you’re convinced you haven’t got 1 minute in a day to look after yourself, you’re lying to yourself. At the core of our self(ish) mantra is the belief that if you don’t look after yourself, you can’t look after others, so do you, just a little bit, whenever you can.
Time Moves Faster After 40
Time feels more of a commodity than gold, so we’ve collated some of the simplest, quickest ways you can help your mind and body look after what matters most - your loved ones and yourself. If the biggest distraction in your quest for calm is your inner dialogue, 60 seconds is perfect. It’s all about connecting the outer to the inner, or to coin a phrase, the ‘vocal touch’ - using your voice to keep you focussed for the 60 seconds (or more if you like) so start feeling some results.
How To Be Calmer
You can perform each of these exercises for longer, but start with a solid 60 and see if you can build it up from there. Increase your ability to quieten your inner voice with whichever of these exercises speaks to you the most. And if you find your mind wandering, don’t forget to talk back to the exercises. Use the VTT (‘Vocal Touch Technique’), by verbalising what you are doing. You can reinforce the idea behind the exercise, the body part you are trying to focus on or the process of tension and release. But, as silly as you feel, you must say it out loud. The ambition is not to lose focus for a solid 60 seconds. After that, you're gone.
60 Second Of Body Scanning
CONNECTION: Sit or lie down in a comfortable position. Close your eyes and focus your attention on your body. Start from your toes and slowly work your way up, paying attention to any tension or discomfort. As you notice each sensation, take a moment to relax that part of your body.
CONTENTMENT: This exercise helps you become more aware of physical sensations and releases tension.
60 Second Five Of Senses Grounding
CONNECTION: Take a moment to observe your surroundings using all five senses. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste (or would like to taste).
CONTENTMENT: This exercise is designed to focus on the present moment and help you become more mindful of your environment.
60 Second Of Deep Breathing
Find a quiet place to sit or stand. Close your eyes and take a deep breath in through your nose, counting to four. Hold your breath for a count of four, and then exhale slowly through your mouth for a count of four. Repeat this cycle for several breaths.
CONTENTMENT: This exercise helps calm your mind and reduce stress.
60 seconds of Mindful Breathing
CONNECTION: Sit quietly and focus your attention on your breath. Notice the sensation of your breath entering and leaving your nostrils or the rise and fall of your chest or abdomen. If your mind wanders, gently bring your focus back to your breath.
CONTENTMENT: This exercise promotes relaxation and concentration.
60 Second Of Meditation
CONNECTION: Find a quiet place to sit comfortably. Close your eyes and take a few deep breaths to centre yourself. For one minute, focus all your attention on your breath. When your mind wanders, gently bring it back to your breath.
CONTENTMENT: This quick meditation can provide a moment of calm and clarity.
60 seconds of Visualization
CONNECTION: Close your eyes and take a few deep breaths to relax. Imagine a specific moment or experience for which you're grateful. Visualise it in detail, using all your senses. Feel the emotions associated with this moment of gratitude.
CONTENTMENT: This exercise can help you cultivate a deeper sense of appreciation.
60 seconds of Mini Mindful Eating
CONNECTION: Choose a small piece of food, such as a grape or chocolate. Before eating it, take a moment to observe it with all your senses. Notice its texture, colour, smell, and weight. Slowly take a bite and savour the flavour and texture. Pay attention to each sensation as you eat.
CONTENTMENT: This practice encourages mindful eating and appreciation of the present moment.
WELLNESS RABBIT
Not simply a life coach, but an award winner in the wellness sector with over a decade of experience. Rabbit specialises in the accessibility of information. If there is a theory worth exploring, Rabbit will also work out how easily it can be integrated into the way we actually live our lives.
