Breathe Deep and Soak Up the Sun

Welcome to MindfulMornings! This week you’ll learn about

• Micro-Meditations: Quick Calm for Busy Days

• Soak Up Some Sun: Your Daily Dose of Happiness

Here are 2 quotes, 2 tips, and 1 question to help you build healthy habits this week.

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2 Quotes

1. "Do what you can, with what you have, where you are." - Theodore Roosevelt

    

2. "Keep your face always toward the sunshine—and shadows will fall behind you." - Walt Whitman

2 Tips

1) Practice Micro-Meditations: Quick Calm for Busy Days

Why It’s Important

Finding time for long meditation sessions can be tough. But don't worry! Micro-meditations – quick 1-3 minute sessions – can be your secret weapon for staying calm and mindful throughout the day. They are great to practice when you feel anxious or overwhelmed.

Here's how to bring micro-meditations into your daily routine:

1. Pick your focus: Choose your breath, a simple mantra (like "peace"), or a quick visualization (a bee on a rose petal).

2. Find a quiet spot – (If you can’t use the noise around you as the meditation object).

3. Sit with a straight back, and hands in your lap, or on your knees.

4. Set a timer for 1-3 minutes.

5. Close your eyes, take a deep breath, and pay attention to your chosen meditation object.

6. Notice thoughts without judgment, gently returning to your focus point.

7. When the timer sounds, take a moment before opening your eyes. How do you feel?

Try weaving these mini-meditations into your day. They're little pockets of peace that help you stay centered, no matter how hectic life gets.

Want to dive deeper? Here are some resources:

• Guided meditations: Try the guided micro-meditations on Insight Timer:

  • One Minute Meditation

  • Ten Breaths Meditation

  • Your Go-To 3-Minute Meditation

• Books: The Miracle of Mindfulness* by Thich Nhat Hanh is great for understanding the basics of mindfulness.

2) Soak Up Some Sun: Your Daily Dose of Happiness

Why:

Sunlight isn't just about getting a tan - it's your body's natural vitamin D factory! This sunshine vitamin is crucial for strong bones, and a robust immune system. Plus, sunlight helps your body produce serotonin, the "feel-good" hormone that keeps you happy, calm and focused. It's nature's mood booster!

Sunlight also helps set your body's internal clock by regulating your circadian rhythm and making it easier to wake up refreshed and drift off to sleep at night.

Here are some easy ways to ensure you’re getting enough sunlight:

1. Morning Sunshine:

   • Step outside within an hour of waking up. It's the perfect time to enjoy your morning coffee or tea in the gentle early light.

   • Try some light stretching, yoga, or a short walk outdoors. Your body (and mind) will thank you!

2. Afternoon Break:

   • Take a 15-30 minute stroll during your afternoon break. It's a great way to avoid the 3pm slump and soak up some vitamin D.

   • As with the morning, consider having your afternoon tea or coffee outside in a sunny spot.

3. Bring the Sun Indoors:

   • Can't step outside? No problem! Open those curtains and let the sunshine in.

   • Consider using a light therapy lamp, such as this one* from Amazon, especially during darker months to help regulate your circadian rhythm.

   • We also recommend taking a vitamin D supplement through winter. These supplements are affordable and can help keep away those pesky winter colds. You can find a good one on Amazon here* that is currently on sale.

4. Play it Safe:

   • Remember, too much of a good thing can be harmful. If you’re in the sun between 10am and 4pm be sun-safe and wear a hat or use SPF sunscreen.

Want to learn more? Check out The Vitamin D Solution* by Dr. Michael F. Holick. It's packed with info on getting your daily dose of sunshine safely.

1 Question

Resistance to our circumstances, especially those out of our control, often leads to increased stress and anxiety. It’s like fighting against a river that keeps pushing us back.

By practicing acceptance, and learning to move with the flow of the water, we can alleviate some of this emotional burden, find greater peace, and achieve better outcomes.

• What is one part of your current situation you can accept today to reduce stress and anxiety?

Thanks for reading! We hope you enjoy your week.

With gratitude,

MindfulMornings

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