Find inner freedom from people pleasing by being true to yourself and effectively say "no" while maintaining relationships.

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Mindful sleep practices can help you relax, unwind, and improve the quality of your sleep. 

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Progressive Muscle Relaxation (PMR) involves systematically tensing and then relaxing different muscle groups in your body to help reduce physical and mental tension. PMR can be an effective way to manage stress, anxiety, and even improve sleep. Today’s podcast guides you to practice PMR.

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Enjoy this “Peace and relaxation” meditation. This can be used in stressful moments to reset the nervous system, or prior to an anticipated potentially difficult interaction or meeting or before bed to promote sleep.

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This meditation practices the mindfulness skills of “describe and label” thoughts and emotions non-judgementally. It focuses on noticing and naming the thoughts and emotions without actively engaging in them like an observor watching them.

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The 54321 Grounding technique uses the activity of engaging in the 5 senses to fully immerse yourself into the present moment and the environment you find yourself in. It can be used as stress relief, reduce anxiety, lessen intensity of depression, improve wellbeing and reset the nervous system. It can be used in one minute if needed for emotional first aid to reduce distress in a difficult situation, or daily as a mindfulness practice to promote the relaxation response and increase skills in paying attention to the moment you are in.

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A body scan is a great way to notice sensations and any tension throughout your body and release this so as to improve wellbeing and promote relaxation and regain energy.

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Gratitude is a self care practice that has been scientifically researched to improve wellbeing, enhance resilience and boost positivity. Try this practice at the start or end of your day to bring focus and relieve stress.

Gratitude can feel impossible if you are going through a dark, tough season. If this is you, look for the daily “glimmers” such as a warm shower, patting a pet, or a cool drink of water. Find some moments of peace and delight or contentment in the midst of your pain.

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Heartmath institute has researched the most effective methods to reset your nervous system, improve wellbeing and reduce intensity in the moment. This Quick Coherence technique can be applied when upset, stressed, fatigued or tense. It can also be a great habit to apply when going into an important meeting, or difficult situation to help you to maintain focus and emotional stability. It has scientifically been proven to reduce overwhelm, bring balance and coherence, and bring your nervous system into the healing state. It is also recommended for daily use 1-3 times a day to reset your nervous system’s baseline to improve overall wellbeing.

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