Life is more hectic than ever. We are being drawn in so many directions at once and we have to be able to find our zen and refocus quickly. I immediately feel overwhelmed at times when looking at my daily planner, but I know I can regain my zen. It would be nice if Jason Momoa came to give me a full body Swedish massage, or a full meditation or yoga class whenever things get crazy and stressful, but it's not always practical. As a coach, my clients are always looking for quick fixes and easy hacks to move quickly from stress to zen. These tips below don't just work for my clients, they also work for me (and my kids). Here are 5 quick ways to find your zen on busy days.
Put on a song you like. It doesn't have to be traditional Zen instrumental or oceanic sounds used for yoga classes (unless that's what you absolutely love.) Use the song you are feeling right now and lose yourself in it for a while. those few minutes. If I'm stressed, I'll take a short break, put on my headphones, close my eyes and listen to Tupac lose his mind on "Hit Em Up" before I go back to look after the kids or write my message. When the song is over, try to stay in the mood it took you to, be horny and ready for anything. (as with the song mentioned above) or relaxed and peaceful. Embody the vibrations and let them guide you in your next moments.
Create a focal point
When things are crazy at work, do you notice your eyes drifting towards the photo of your family on your desk? It is one way to find your zen. It's calming to have a focal point photo or picture on your phone or computer, even a photo in your wallet to turn to when things get hectic. It helps you change mode from pencil to zen. Another focal point to use is a mantra. This is just a quick word that you can repeat to yourself when you're ready to mail. Some mantras to consider are:
- This too should pass
- I am strong and capable
- Good things come my way
- Peace is my birthright
- The universe has my back
- God is always with me
- I am peace, I am love
- Blessings are all around me
- I can handle this
My grandmother's mantra was simply “Jesus”. She kept saying it over and over as if she wanted him to walk through the door and release his stress. I copy his style and just say “Peace” or “Love” in rehearsal sometimes, whatever essence I want to bring to it at the time.
Deep breathing exercise
OK Stop. Relax your shoulders. Relax your jaw. Relax your forehead. Take a deep breath for four counts. Hold it for four counts. Release him for four counts. How do you feel? Okay, now do it 3 more times.
It takes less than a minute, and it can relax you and get you back in the game. You can easily find your zen once you've given your brain a minute to take a break, take in the extra oxygen, and you. prepare to move forward.
This is just one of the many breathing exercises that can help give you peace of mind in the middle of a busy day. the The advantage of this Zen-seeking tactic is that no one else has to know what you are doing. You can do this practice while your boss (or your evil child) yells at you. They won't be wiser, and you will be better able to respond with love.
Meditation in motion
Don't let the word meditation scare you. A moving meditation can be anything a morning run or yoga session to wash dishes or wipe down a counter. I like to do a full body stretch when I need to center myself. I literally stand up and touch my toes, remembering to breathe and focusing on the right sensations of stretching in my back and legs. If you're at your desk, you can just put both hands up and take a few breaths before slowly releasing them.
If a quick stretch isn't an option, you can flex and relax your muscles from your feet to the shoulders. These flex-and-release movements are almost imperceptible to others, but will make you feel so much better. The point is to take a second to move your body in the way that works best for you right now to find your zen.
Close your eyes
I left the quickest get-zen-quick tip for last. So easy that we even guide our little ones to do it. Just close. your. eyes. (I mean… unless you're driving… then maybe do one more tip.) Take a minute and close your eyes. That's it. You don't have to do anything else, but you can combine it with a deep breathing technique or repeating a silent mantra… or both.
Closing your eyes physically shuts the stressor out of sight and subconsciously makes you forget it. With your eyes closed, you can either simply enjoy the "empty" space or visualize your place of happiness. When I'm super stressed, I like to close my eyes and visualize my next step. Then I can just open my eyes and do it calmly.
It's up to you!
These are just a few of the many ways you can find your zen on busy days. It only takes a few seconds to get back on track when the going gets tough. Which tactic are you going to try first?
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