5 Minute Tools to Recharge Your Physical, Emotional, and Spiritual Batteries
How Connection Can Help
We have all heard the “put on your own mask in case of emergency” analogy, which quite frankly stresses me out at times. Taking care of yourself can feel like a huge challenge, let alone caring for an entire family. What if we did not have to do it all alone? What if Connection was the missing piece? But how do you reconnect to recharge and stay energized? Imagine, you look at your cell phone to find that dreaded low battery warning, without panicking you go and plug it in finding immediate reprieve from said ”panic”, knowing that your beloved cell phone will soon be your trusty sidekick once again! If only we could have that urgency for the reprieve when our physical and emotional batteries are low.
Through many years of trial and error, I’m honored to share the tools that have helped me. Through the gift of desperation and a health crisis in 2011, I turned to my support system of friends and family to learn new tools to stay “charged”. Go on this journey with me, if you will, through the stages in our day to find quick spot checks allowing those emotional and physical batteries to be recharged. I like to think of this concept of connection using the analogy of a lamp. When your batteries are low, ask yourself, “Is the lame plugged into a source?”. You may notice that the switch is in fact turned on (self-reliance), but is it PLUGGED IN? Perhaps that can be a mantra as we look at our day.
Each Morning When You Awake
What is the first thought in your head? What if instead of reaching for the snooze button you set a simple intention, quote, or prayer? Mine begins with “God, I put my day in your hands”. If the association with God doesn’t resonate with you, then simply replace that name with something or someone. The power comes when we get outside of our heads/ego-driven control and plug into something bigger than ourselves. How freeing is that thought?! Now thirty seconds into our day we have headed off that morning barrage of stress. Now imagine if you will, what 5 minutes of sitting quietly would result in? Morning meditation (even 5 minutes) is truly the gift that keeps on giving, and the more you practice it the more benefits you may find, like more patience with your kiddos. Here are my tops tips for starting a morning meditation/devotional quiet time.
- Set a timer for 5 minutes.
- Start in a quiet comfortable place and read a paragraph or two from an inspirational book. This helps focus the mind.
- Close your eyes and tune in to how you’re feeling. Acknowledge those thoughts and feelings without judgment and then try to leave them outside the space.
- Find a slow steady breath pattern in and out through your nose. Inhale for 4 counts, hold for 2 counts, exhale for 4 counts, and hold for 2 counts. Repeat.
- Imagine a soft calm energy on the inhale, and connection on the exhale.
Here’s my favorite breathing exercise: Deep Breathing
Now, what about the days that even 5 minutes is not possible? I know some days it feels like you hit the ground running and your attention is pulled in a million different directions to attend to the needs of your family. Take the same perspective, awareness, connection, and breath into whatever chaos your morning routine may bring.
Staying Connected As You Go Through Your Day
We walk out the door with the intention that was set and devotion to stay connected, yet unfortunately, the unavoidable element of human nature sneaks in. Driving for me can be such a trigger! I received a beautiful gift the other day after a bit of road rage started to arise. It was rush hour and I was feeling quite anxious. The word acceptance came to mind. I could not “will” the cars to move faster, so I had a choice. I wanted to blast my music and detach from the situation, but instead, I came back to my morning breath practice and low and behold, there was this gorgeous ray of sun shining through the clouds. Opportunity #3 for recharge/connection.
Connect Through Relationships
Have you ever heard the expression “God in skin” I just love this! Most of us have a number of human encounters each day which can be both uplifting and deflating. As we keep that spiritual battery at a healthy level this allows a softer more tolerate mindset to guide those challenging encounters. Namaste, meaning the light in me honors the light in you. Pray that you may be a light to others through service and that you may be open to receiving the light from others through gratitude. More tips:
- Search for acts of service in your home and work life
- Have an attitude of gratitude even for the challenges
- Grab an uplifting friend for a walk and talk
- Be aware of your intentions. Throughout the day ask yourself “Is this driven by love or fear?”
Connect With Your Family
- Choose a meal time gratitude game. For instance, everyone goes around the table and says what they are thankful for about another person at the table.
- Beware of after school screen time. One of Dr. Bill’s top tips is to listen to Dr. Mom and “go outside and play”
- Be sensitive to your reactions. As the inevitable frustrations arise from the pressure of life, learn to take pause before reacting. Think about how your words and expressions will affect your family members, and the example you get to set for them! You are a walking billboard for your children
- Set aside at least one hour on the weekends for a family game. Laugh, be silly, enjoy one another.
More suggestions can be found in our book, The Dr. Sears T5 Wellness Plan. Cheers to finding and keeping your emotional and physical connections, and joy!
Cheers to health!
Coach Erin Sears Basile