The biggest benefit of Mindfulness is overcoming stress and anxiety.

Get out the constant flight or flight mode and take a moment to let your parasympathetic nervous system take control - finding some much needed rest and reset so you can get back to doing the things you love with fresh energy and a clear mind.

We may fill our Cups with joyful moments but our cups still need emptying every now and then. Here are some practices you may enjoy.

You only need 5 minutes.

You can also practice mindfulness when doing everyday chores. When showering, do not rush. Begin by dry brushing your body as the water warms up, then as you step in, notice the temperature of the water, how it feels on the skin, the smell of the soap & the sound of the water.

1. Pranayama...Breath Control...4-4-4-4 Box Breathing. Find a comfortable seat, Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. 10 rounds
2. Candle Observation Meditation....find a comfortable seat, give it your full attention, notice the colour of the candle, colour of the flame, the shape, the texture, the patterns the flame makes, sounds and smells. 5 mins
3. Essential Oils...such as Uplifting Citrus Bliss to improve memory, energy and concentration or Peppermint to calm the nerves & is deeply cooling and soothing. Find a comfortable seat. Place a drop-off oil in your palm and cup hands over your nose & mouth, inhale and exhale calm, smooth breaths. 2-5mins
4. Mindful Movement...walking meditation can reduce stress & anxiety & balance thoughts, sending positive messages to the brain. Begin at the back of your mat, clasp hands in front, walking slowly and mindfully, heel to toe, feeling the mat beneath your feet, texture, temperature, notice the sounds, the feelings that arise. Then walk backwards, toe to heel. 5 rounds.
5. Body Scan...Savasana or find a comfortable seat. 5-10 mins

For this Meditation you have the option of sitting up or lying on your back in Savasana. Take whatever Pose feels comfortable for you today.

Take your time to make yourself comfortable. Put a jacket and socks on if you are cooling down.

Let your eyes close softly or place something over them.

Once you are in that optimal place I’d like you to take notice of your breath. Breathing in through the nose and out through the nose or mouth.
Let your breathe flow smoothly, quietly and evenly.
Notice how your body feels after your practice.

The eyes can remain open or closed, it is up to you. You can place something over your eyes.

Begin to feel the Mat beneath you,
Allow it to hold you, allow it to cradle you.

Take a deep breath and on your exhale, allow the body to melt down into the mat.

Let the breath flow in and out.

Bring your awareness to your toes. Notice any sensations there, maybe a tingling.

Softening through the arches, tops of your feet and heels, up into your ankles, calves, knees & thighs.

Notice your hips and glutes, allow them to become heavy.

Release any tension from your lower back, all the way up to your shoulders, letting the shoulder blades melt down onto the mat.

Let your arms feel heavy, softening through the elbows, wrists and let the palms and fingers gently curl.

Bring your awareness to your belly, let it get heavier and heavier with each breath.

Feel your chest rise and fall and maybe feel the sensation of your heart beating in your chest.

Bring your awareness to your face, softening your jaw muscles, relaxing the tongue and lips, softening the cheekbones, bridge of your nose, creases around your eyes and the creases in your forehead.

Let the crown of your head feel light.

A light breath in and exhale gently as your entire body softens into the mat.

Give yourself time to totally relax and let go.

....becoming aware again of where you are in the room, the sounds around you, any feelings or sensations in your body.

It is time to slowly wake the body up, wriggling the fingers and toes, rotating the wrists and ankles.
Have a stretch, however feels comfortable, maybe take arms overhead and stretch from fingertips to toes.

Maybe and hug the knees into the chest and rock, either come up to sitting or roll onto your favourite side and take a few breaths before coming back to a seated pose.

Nicole Nattrass Natural Living Yoga