Mid-Month Mindfulness: Finding Your Balance
The present moment is filled with joy and happiness. If you are attentive,
you will see it.” – Thich Nhat Hanh
Hey there, wonderful community!
So, it’s mid-October, and I don’t know about you, but things are starting to feel a little… hectic. It’s like one minute we’re soaking up the crisp autumn air, and the next, we’re juggling a hundred things at once. Between work, family, and the holidays creeping up, life can pull us in so many different directions that we forget to take a breath (unless it’s to sniff pumpkin-spice everything, of course!).
I’ve been there – that moment when your to-do list looks more like a novel, it feels like everything needs your attention at once and it feels like it all has to be done within a 24-hour period. But here's the good news: mindfulness is here to help us hit the pause button - to interrupt the overwhelm and autopilot mode. Fortunately, it doesn’t take hours of meditation or a trip to the mountains (though that sounds pretty nice right now!). Sometimes, all it takes is a minute to reset and find your centre.
One of my favourite quick ways to calm the mind and body is 4-6 Breathing. It’s simple, and you can do it anywhere – at your desk, in the car (not while driving, please!), or even hiding in the bathroom from your kids or co-worker (we’ve all been there).
Here’s how it works:
Why it works:
When we exhale longer than we inhale, it triggers the body’s parasympathetic nervous system – this is the “rest and digest” response that helps calm us down. It slows our heart rate and tells our brain, “Hey, everything’s okay.” In contrast, when we’re stressed, the sympathetic nervous system kicks in (our fight-or-flight mode), making our breathing shallow and quick, which ramps up anxiety.
By intentionally slowing and extending the exhale, you're telling your body to turn off the stress response and shift into a calmer state. Brain-wise, this reduces the flood of stress hormones like cortisol and calms the amygdala – the part of your brain responsible for detecting threats. This simple breathing pattern not only helps you feel grounded but also prevents your stress from spiraling out of control. It those numbers don’t work for you, feel free to change it up, ie., in for 3 and out for 5.
So, the next time you feel overwhelmed, give this a try. You might be surprised how quickly you can shift from frazzled to focused with just a few mindful breaths. Or if you’d like to practice a 10-minute guided Calm in the Storm meditation for a longer mindfulness practice, click here.
you will see it.” – Thich Nhat Hanh
Hey there, wonderful community!
So, it’s mid-October, and I don’t know about you, but things are starting to feel a little… hectic. It’s like one minute we’re soaking up the crisp autumn air, and the next, we’re juggling a hundred things at once. Between work, family, and the holidays creeping up, life can pull us in so many different directions that we forget to take a breath (unless it’s to sniff pumpkin-spice everything, of course!).
I’ve been there – that moment when your to-do list looks more like a novel, it feels like everything needs your attention at once and it feels like it all has to be done within a 24-hour period. But here's the good news: mindfulness is here to help us hit the pause button - to interrupt the overwhelm and autopilot mode. Fortunately, it doesn’t take hours of meditation or a trip to the mountains (though that sounds pretty nice right now!). Sometimes, all it takes is a minute to reset and find your centre.
One of my favourite quick ways to calm the mind and body is 4-6 Breathing. It’s simple, and you can do it anywhere – at your desk, in the car (not while driving, please!), or even hiding in the bathroom from your kids or co-worker (we’ve all been there).
Here’s how it works:
- Inhale slowly and deeply through your nose for about 4 seconds.
- Exhale slowly through your nose or mouth for about 6 seconds.
Why it works:
When we exhale longer than we inhale, it triggers the body’s parasympathetic nervous system – this is the “rest and digest” response that helps calm us down. It slows our heart rate and tells our brain, “Hey, everything’s okay.” In contrast, when we’re stressed, the sympathetic nervous system kicks in (our fight-or-flight mode), making our breathing shallow and quick, which ramps up anxiety.
By intentionally slowing and extending the exhale, you're telling your body to turn off the stress response and shift into a calmer state. Brain-wise, this reduces the flood of stress hormones like cortisol and calms the amygdala – the part of your brain responsible for detecting threats. This simple breathing pattern not only helps you feel grounded but also prevents your stress from spiraling out of control. It those numbers don’t work for you, feel free to change it up, ie., in for 3 and out for 5.
So, the next time you feel overwhelmed, give this a try. You might be surprised how quickly you can shift from frazzled to focused with just a few mindful breaths. Or if you’d like to practice a 10-minute guided Calm in the Storm meditation for a longer mindfulness practice, click here.