Health: Rachael Finch shares her tips for mind­ful­ness

The Body of Dance founder shares her tips for mind­ful­ness

OK! (Australia) - - Contents -

Meditation helps me fo­cus and al­lows me to set my in­ten­tions for the day. It can also help re­duce stress and anx­i­ety. My on­line health and well­ness pro­gram, B.O.D (Body of Dance), teaches the im­por­tance of mind­ful­ness with med­i­ta­tions and sleep vi­su­al­i­sa­tions. To help you fo­cus and en­cour­age beau­ti­ful days, here are three med­i­ta­tions.

THE AB­DOM­I­NAL BREATH­ING TECH­NIQUE

If you have a work pre­sen­ta­tion, or per­haps you have to talk in front of an au­di­ence, this meditation is fab­u­lous. Start with your hand on your chest and your other hand on your tummy. Take a deep breath in through your nose and let the di­aphragm (not your chest) in­flate with enough air to ex­pand your lungs. Try to take six to 10 deep, slow breaths per minute for up to 10 min­utes.

PRO­GRES­SIVE RE­LAX­ATION

I prac­tise this meditation if I can’t sleep and my mind won’t switch off. This tech­nique helps to re­duce stress and ten­sion in the body. Be­gin by clos­ing your eyes and fo­cus­ing on tens­ing and re­lax­ing each mus­cle group for two to three sec­onds. Start with your feet and toes, then move up to the knees, thighs, butt, chest, arms, hands, neck, jaw and eyes. Re­mem­ber to take deep, slow breaths.

EQUAL BREATH­ING

I love this one! This is an­other one for bed­time. It helps me un­wind after a stress­ful day. To start, in­hale for a count of four, then ex­hale for a count of four – only breathe through your nose and keep your mouth closed. If you find this easy (or hard) you can change the count, just make sure you in­hale and ex­hale for the same num­ber of sec­onds.

Rachael Finch

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