5 minutes of peace!
The kids are arguing in the car and you don’t want to stop at the shops on the way home to get more milk but you know if you don’t there will be upset in the morning when someone wants cereal… and you’ll really need that coffee! In your head, you’re running through your to do list in order of priority - put the dinner on, remember to wash that soccer uniform, email back your work colleague, feed the dogs and make sure your child completes that assignment before dinner so the teacher will finally stop calling for a ‘chat’. And that’s all before you try to find 2 minutes to check in with your partner about his big meeting that day and bake cupcakes for the office morning tea on Friday!
Finding a moment of peace can feel like searching for a needle in a haystack! Between work, family, and other commitments, it's easy to neglect our own well-being. However, even just a few minutes of dedicated relaxation each day can have profound benefits for our mental, emotional, and physical health… but why is carving out these precious moments of peace is so hard even though we know it is crucial? And what are the practical strategies to actually do it?
Stress itself is not necessarily a bad thing - it’s important for our ‘get things done’ actions in our days. However, numerous studies highlight its detrimental effects on our health when it is felt over a long period of time and chronic stress has been linked to a myriad of health problems, including heart disease, obesity, depression, and anxiety. Moreover, prolonged exposure to stress can impair cognitive function, decrease immune function, and even accelerate aging at a cellular level.
One of the most effective ways to combat stress and cultivate inner peace is through mindfulness practices. Mindfulness involves bringing our attention to the present moment without judgment, allowing us to observe our thoughts, feelings, and bodily sensations with clarity and acceptance. Numerous studies have demonstrated the benefits of mindfulness for reducing stress and promoting overall well-being. Even a few minutes a day* can make a huge difference to our mood and ability to cope in daily life.
But what exactly is happening in our brains when we engage in mindfulness practices? Neuroscientists have discovered that regular mindfulness meditation can induce structural changes in the brain, particularly in regions associated with emotional regulation, attention, and self-awareness. One study revealed significant increases in grey matter density in areas of the brain involved in memory, learning, and emotional regulation after just a few weeks of regular practice.**
How can you incorporate moments of peace into our daily lives?
Mindful Breathing: Take a few moments to focus on your breath, inhaling deeply through your nose and exhaling slowly through your mouth. Notice the sensation of the breath as it enters and leaves your body, allowing yourself to fully immerse in the present moment. The ideal time to do this is in those transition times ie. When you first get in the car after work before you pick up the kids (no-one will notice you aren’t there for 5 minutes)
Nature Break: Step outside for a brief walk in nature, even if it's just around your neighbourhood or a nearby park. Take your lunch or cup of tea/coffee with you. Pay attention to the sights, sounds, and sensations of the natural world around you, allowing yourself to feel grounded and connected to the earth.
Gratitude Practice: Take a moment to reflect on three things you're grateful for today. It could be as simple as the warmth of the sun on your skin or the taste of your morning coffee. Cultivating an attitude of gratitude can help shift your focus away from stressors and toward the abundance in your life. you may like to keep yourself accountable by having a simple app on your phone.
Mini Meditation: Set aside 5 minutes to sit quietly and meditate. You can use guided meditation apps (Smiling Mind is a good free option) or simply close your eyes and focus on your breath, recite a calming mantra or listen to your favourite piece of music. Allow yourself to let go of worries and distractions, and simply be present with yourself.
Digital Detox: Disconnect from screens and technology consciously for a few minutes each day. Set a reminder on your phone for the same time each day. Instead of scrolling through social media or checking emails, use this time to engage in a relaxing activity that brings you joy, whether it's reading a book, listening to music, or sipping a cup of tea.
Finding moments of peace may seem like a luxury, but it's essential for our overall well-being. By incorporating just 5 minutes of mindfulness into our daily routine, we can reap the benefits of reduced stress, improved mood, and enhanced resilience. So take a deep breath, tune into the present moment, and give yourself the gift of peace today. Your mind, body, and spirit will thank you for it.
* "Alterations in Brain and Immune Function Produced by Mindfulness Meditation" Authors: Richard J. Davidson, Jon Kabat-Zinn, Jessica Schumacher, et al. Journal: Psychosomatic Medicine - DOI: 10.1097/01.PSY.0000077505.67574.E3** "Meditation experience is associated with increased cortical thickness" Authors: Sara W. Lazar, Catherine E. Kerr, Rachel H. Wasserman, et al. Journal: Psychiatry Research: Neuroimaging - DOI: 10.1016/j.pscychresns.2010.08.006