Quick and Easy Self-Care Exercises

Saving Time - Albert Bridge

Busy mothers juggle childcare, work, and many other tasks. However, self-care doesn’t have to be time consuming. Here is a list of quick and easy ways to relax amid your hectic life.

• Breathe Take five minutes to practice deep breathing. Try alternate nostril breathing where you close one nostril and breathe in for a count of five and then switch nostrils. You can also do triangle breathing. Breathe in for a count of three, hold for three and breathe out for five. Paying attention to the breath and making it deep will quickly relax you. 
• Pause For Tea A hot drink is soothing to the soul, especially on cold winter days. Take five minutes to make your favorite hot drink. Try paying attention to the process. Go slowly and make each movement intentional. Put your feet up and relax on the couch while you sip from your mug.  
• Close Your Eyes  Many times we are overtired. Simply shutting our eyes for five minutes promotes deep relaxation. This can be done anywhere, although the best position is lying down comfortably. Let your eyelids get heavy as your pay attention to your breath.  
• Progressive Muscle Relaxation  This simple technique is helpful when you are feeling tense. Close your eyes and slowly tense the muscles of your toes while breathing in for a count of five. The next step is to relax your muscle while breathing out. Repeat if very tense. Continue tense and relaxing each major muscle group of your body. You can fit this exercise into five minutes by choosing an area of the body to focus on.
• Take a Mini Walk  Five minutes of fresh air is refreshing and rejuvinating. On your lunch hour, after work or first thing in the morning, take time to get outside. Moving your body will clear your head.
• Self-Massage Massage doesn't have to be expensive or cost precious time. You can give yourself a five minute head massage. There are books to teach you how to give yourself a massage and massage tools to help. 
• Reading Break Inspirational reading promotes a sense of well-being and calm. Take a few minutes to read from your favourite author. Reading helps absorb you into the present moment, distracting you from distressing thoughts.
• Stretch A few simple yoga poses can give you a sense of calm. Some of my favourites are child's pose and pigeon pose. You can buy a matt and bring it to your office. Stretching can help reduce muscle tension and tightness.
• Create Art Being creative is rewarding and relaxing. You don't have to be an artist to create art. One of my favourite art exercises is collage. You don't have to draw or paint anything but it is still creative. All you need are scissors, glue and images from a magazine.
• Meditate Meditation is simply being present. You don't need to sit to meditate. Anything you do whether it's eating or walking can be used as a meditation. Try becoming present and letting your thoughts float away. Concentrate on your breath.

Self-care doesn't have to be complicated. It can be quick and effortless and give you lasting benefits.