The beginning of winter... Dark evenings and hot tea...
Often, the dark period of the year becomes a time of melancholy and sadness for people. However, there's no need to float down the stream of cold and darkness :)
The approaching holidays, another revolution of the Earth around the sun, bring many new opportunities. We can meditate, set new goals, and plan for the new year.
In the new year, let's incorporate into our daily lives:
Conscious eating: Green, living food provides positive energy to our bodies, protects against inflammation, and heals chronic diseases.
Breaks from screens: It's very important to disconnect from screens 1-2 hours before bed, allowing the mind to rest from the day's work or upcoming events.
Meditation: It activates the parasympathetic nervous system and reduces cortisol (stress hormone) levels. Regular meditation lowers heart rate and blood pressure, improving cardiovascular health. Meditation strengthens the prefrontal cortex, hippocampus, and other brain areas associated with attention, memory, and emotional regulation.
Gratitude practices: Gratitude strengthens relationships, fosters openness, empathy, and attention to other people. When you express gratitude, you build trust and closeness in relationships with friends, family, or colleagues. Gratitude stimulates the production of dopamine and serotonin, which are responsible for a good mood. Gratitude helps cope with difficulties and stress, promoting a positive attitude towards life's challenges.
How to practice gratitude?
- Gratitude journal: Every day, write down things you are grateful for.
- Gratitude letters: Write a thank you to someone who taught you valuable things, who contributed to your growth.
- Mindfulness: Every day, dedicate a few conscious minutes to truly appreciate and understand the meaning of what you have in this life.
Movement, sports activities: Physical activity is very important for our bodies. Regular physical activity, such as swimming or brisk walking, strengthens the heart, improves circulation, and reduces the risk of heart disease. It also helps lower high blood pressure and cholesterol levels. Regular exercise increases overall body energy levels, improving blood supply to tissues and organs.
Writing down thoughts: Sometimes all it takes is a pen and a blank sheet of paper. In such a simple way, negative emotions, anxiety, and uncertainty spill out onto the white paper. And we feel relieved. Try it:)
Conscious breathing: Properly controlled breathing helps regulate the nervous system, improves oxygen delivery to the body, and reduces stress levels.Conscious breathing techniques, such as mindful breathing, activate the parasympathetic nervous system, which calms the body.
How to practice conscious breathing?
- Diaphragmatic breathing: Inhale through your nose, allowing your diaphragm (the lower part of your lungs) to rise, and exhale slowly.
- Counting breaths: Inhale for 4 seconds, hold your breath for 4 seconds, and exhale for 6 seconds.
- Mindful breathing: Focus only on your breathing rhythm, ignoring other external stimuli.
Walks in nature: Time spent in nature increases creativity and problem-solving skills. A walk helps to get rid of the daily hustle and bustle and allows the brain to relax.It has been shown that a walk in nature promotes better sleep by regulating circadian rhythms (the body's biological clock) and reducing mental and physical tension.
Solo activities: Many of us spend most of our lives surrounded by other people. Sometimes we forget how important it is to consciously spend time with ourselves. Let's choose an activity we've long wanted to try.
Let's be happy!
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