Everyday Calm: Relaxing Rituals for Busy People (3 page)

soy milk for a splash of protein

While on the road or at home, take time to arouse your spirit. Chanting is a very powerful exercise. Buddhist monks can chant mantras for days at a time. Even a few minutes of chanting can help center you and release needless concerns. Try to develop your own mantras; tailor your chants to include good wishes for yourself and others.

“Ommm . . . let all my friends have a good day.”
“Ommm . . . help me to stay calm in rush hour.”

Focusing on a positive, nurturing phrase erases self-doubts. The “Om” is not an essential start but can be fun to add.

These quick and easy breathing exercises will jump-start your morning. If at any time you feel dizzy, simply stay seated and let your breathing return to normal.

INSTANT POWER

1. Find a comfortable place to sit down with your back straight and your shoulders relaxed.

2. Breathe in a deep, rapid motion through either just your nose or just your mouth, eight to ten times.

3. Pump your belly in with each exhale.

4. Take a moment to let your breathing return to normal before you stand up.

INSTANT ENERGY

1. Take a long breath in and hold it for eight counts. As you hold your breath, try to relax your body.

2. Exhale and hold your breath out for eight counts. Again, make sure you don’t tense your muscles.

3. Let your facial muscles soften and relax. Drop your shoulders down.

There’s nothing more refreshing than declaring a spa break whenever you need a little relaxation on the road. Let this stress-survival kit prepare you for every challenging situation. Be sure to start with a large bag that comfortably holds everything you’ll need:

A zippered pouch to hold spa items like anti-bacterial hand sanitizer, aloe hand lotion, lavender face spritzer, SPF 15 lip balm, and other special favorites.

A bottle of water and healthful snacks like an energy bar or fruit.

A selection of both relaxing and energizing music for your car and your portable player, to assist in mood elevation.

If you’re the driver, leave an overnight bag in your car with dress and gym clothes, plus toiletries for unplanned workouts and spontaneous getaways.

The more advanced society gets, the more stuff we seem to bring with us. During the day we need to carry our loads wisely, to avoid back or shoulder injuries. Make sure you carry only what you really need! Clear out those heavy extras and ancient layers of receipts and wrappers. Choose a bag that is easy to carry, with a cushioned strap. Practice keeping your back straight and your chest out, without leaning or slouching.

LOADING STRATEGY

1. When picking up bags, bend your knees and use your full-body strength.

2. Avoid reaching awkwardly for heavy bags.

3. When carrying loads, try to distribute the weight evenly on both sides; backpacks and messenger bags work best.

4. With shoulder bags, switch sides periodically.

5. Let your entire body get behind carrying the weight.

6. If one body part gets sore, shift the weight to the other side.

When time is short and you have too many errands, make a plan. Write out a list, then mark the most urgent items with a star. Specify each location and map out the most efficient travel route. Search your mind for any forgotten items. Once the list is complete, get into action. Check in with friends and neighbors for a round of errand swapping. Can you pick up a neighbor’s dry cleaning while she returns your movies? Be prepared for pleasant surprises and unplanned pitfalls. Keep a quick pace, letting tension slide away as each errand is completed. Stay focused. Don’t be surprised if you finish the job in record time thanks to the magic of Easy Efficient Errands.