How can you stay tranquil and calm as you go about your day?
The key is awareness – to notice yourself in the here and now. And implement some of these 10 tranquil tips:
Sit in some sunbeams as they flood through a window.
Or if there’s no sunshine stop and listen to the sound of the rain or the wind. The weather is constantly changing just like life itself! Spend a simple moment in appreciation.
2. Sanctuary of Calm!
Disconnect for 10 minutes to a sanctuary of calm. This could be your car parked out in the car-park, a cosy window-seat or a spot in your garden. Respect your need for replenishing moments of quiet, even amidst all the busy stuff!
Wear bangles on your wrist or keep keys in your pocket so that the sound when you move is a present moment reminder.
Incorporating mindfulness is not difficult but we are such creatures of habit that we are on auto-pilot much of the time. This is your chance to wake up!
Listen to some classical or other soothing music rather than busy and disturbing background noises.
Alternatively, take time out to listen, with all your attention, to one piece of music and notice how you feel.
5. A tranquil cup of tea
Replace one of your daily teas or coffees with a herbal tea. Try some relaxing chamomile or fennel, or refreshing peppermint or ginger.
An aromafan is an electrical product which allows a steady stream of aromatherapy oil to be released into the air.
Experiment with oils such as lavender for bedtime or bergamot and geranium during the day.
As well as beautiful fragrances, oils have antiseptic properties. You could have one in the office or by your hospital bed if you’re unwell. They are excellent for keeping the air clean and calm.
7. Bathroom trip
In summer, the coolness will re-invigorate you and in winter the warmth will nurture you.
8. Rhythmic breathing:
- Take time to be still and notice if your breathing is short and hurried.
- Slow it down by taking long, slow breaths.
- Count slowly to five as you inhale, and then count slowly to five as you exhale.
Shallow breathing day after day can result in physiological changes; the body adapts both structurally (raised shoulders, tighter muscles, upper chest breathing, jaw tension, headaches) and physiologically (the body struggles to maintain chemical balance).
9. Deep breathing:
- Imagine a spot just below your navel.
- Breathe into that spot, filling your abdomen with air.
- Let the air fill you from the abdomen up, then let it out, like deflating a balloon.
- With every long, slow exhalation, you may feel more relaxed.
- Try this any time you’re feeling anxious or overwhelmed.
10. Visualized breathing:
- Find a comfortable place where you can close your eyes, and combine slowed breathing with your imagination.
- Picture relaxation entering your body and tension leaving your body.
- Breathe deeply, but in a natural rhythm.
- Imagine you are surfing the waves of your breath as it flows through your nostrils, your throat, your lungs and abdomen.
- Say to yourself: ‘I breathe in peace’ and as you exhale, ‘I breathe out tension.’
Remain calm in every situation because peace equals power.
I hope some of these tranquil tips help you to remain calm when life is hectic!
Yvette Jane – Mindfulness & Meditation at Place of Serenity
Our 6-Week Course in Mindfulness & Meditation gives you lots of opportunities to practice tranquillity and stress-busting techniques.
Updated since first published in May 2015