Need a moment?
We all do from time to time and that’s totally ok.
Sometimes just a minute or two will do. Perhaps staring out a window, giving the eye muscles a break from text or screen, allowing the mind to wander a broader horizon, can be the reminder that there is more to life than the present grind. Just “checking the weather” is a great excuse to get yourself some window time.
A quick tech-free walk, even when it is freezing out, can offer a reminder that there is life beyond the walls of our work. You will notice the people out and about around you, tree branches swaying in the wind and ice melt crunching beneath the soles of your shoes. As you walk, your breathing will automatically regulate, and the greater oxygenation will benefit body and mind. Feeling unmotivated? Grab a friend.
Setting the phone on silent for a span allows for a different kind of moment offering the opportunity to focus on the work at hand. Time to get it done.
Need a longer moments like actual rest?
For those who struggle to fall asleep, consider using the Do Not Disturb setting on your phone with exceptions only for folks who really need to pierce this electronic wall of silence. Plug the phone into the charger nearby but not too near so you aren’t tempted to doom scroll when restless.
Even when the stage is set for rest, often the mind will not play fair. Try a gentle combination of paced breathing and a body scan.
The yogic text Gheranda-Samhita uplifts Shavasana pose at the end of a yoga practice because it “removes fatigue and relaxes the mind by checking its activity.” Shavasana pose is lying on the back with legs straight, arms by the sides, palms up. In the absence of yogic practice, Shavasana can still be a great way to prepare for sleep. However, if Shavasana feels uncomfortable then shift into a more comfortable position. Never force the body – this is a gentle invitation to rest. Inhale and exhale preferably through the nose while pacing your breath: inhale 4 seconds and exhale 6, or 5:7, or whatever feels right while keeping the exhalation longer. As you breathe in let the breath fill the lungs three-dimensionally, naturally expanding the rib cage and belly. Notice the movement in your chest, sides, back and belly. In the exhalation everything pulls gently inward to the body’s core.
As you breathe, assess the body. What areas seem stiff, sore, or tense and what is pliant? Sometimes a full body check from toes to fingertips works best and other times focusing on a few key areas where stress is often held will be enough. Unless another area is calling out, I always recommend starting with the toes. Gently wiggle and stretch the toes. Next slowly point and flex the feet and circle the feet to loosen the ankles. Move up the body from there for a full scan. Our hands often need some attention from all that texting, grasping, and lifting throughout the day. Wiggle and flex the fingers and circle the wrists. Check the shoulders – are they shrugged up by the ears? If so, gently ease them down and flat against the bed. Recalcitrant areas can be further loosened through gentle massage, tapping and/or stretching. Mentally invite ease into the body as you oxygenate it. If your muscles are clenched by default, it may take time and repetition to reset them to a more relaxed state. By recruiting the breath in bringing mental attention and ease to the physical self, the mental state will also ease into the common goal of rest.