Journal: Build Your Mental Wellbeing Tool Pot
Over the last couple of months, there has been a lot of change, and our minds may have started to chatter and worry about what’s next? I know mine sure has from time to time – The ondulations of my inner world have been a little rockier as we’ve ridden the waves of lockdowns and uncertainty.
Luckily for all of us, mental wellbeing is something we are talking about more and more! Which helps ease the feelings of being alone when it comes to our mental health. Knowing we aren’t the only ones experiencing anxious thoughts, racing minds, low-moods or being indecisive and lacking confidence in decision making, helps us form community and move through together.
Choosing to be vulnerable and sharing our stories with our own mental health can be powerful, scary and also freeing! We are here to explore this beautiful and subtle human form, so trust that every experience is part of your journey – even the darker ones.
We’ve compiled a list of our favourite ways to nurture our mental wellbeing. These ideas listed below can be used in conjunction with herbal remedies, medical remedies, talk therapy, counselling and so much more! We encourage you to explore what wellness tools work best for you, creating your own unique mental wellbeing tool pot. Don’t be afraid to ask for help ♡
Our Favourite Ways To Nurture Mental Wellbeing:
1. INTENTION SETTING
To support our minds in starting the day well, a beautiful practice is to slow down and set an intention for the day ahead. This is a powerful tool to keep you grounded as you navigate your way through the day.
To set an intention simply close your eyes and ask yourself, ‘What do I need right now? What energy would I like to embody today?’
A short sentence, or phrase, or one word, is all you need.
‘Love’ ‘Gratitude’ ‘Self-Love’ ‘Letting Go’ are nice ones that come to mind.
One or two word intentions are good as they aren’t rigid and allow you to explore what ‘acting’ from a place of ‘Love’ or ‘Gratitude’ looks like. Once you have your intention, you can speak your intention aloud, simply think it for three breaths or write it in your journal.
If you find it difficult to set an intention, why don’t you choose one of the above and see what happens?
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2. GO FOR A COLD SWIM IN NATURE
Whether it’s diving under a wave, or jumping into a lake, natural water gives us no choice but to embrace its energetic force, plunging us into the present moment.
At that moment, the mind is clear. Even if only for that moment, it creates space in our thoughts. Everything about it requires presence – The direction of the wind, the temperature of the air, the formations of the clouds, the character of the waves or ripples, the angle of the sun.
Think of your cold water swim as a moment to cleanse your being of worries. Let them wash through you.
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3. JOURNALING
Putting pen to paper helps us reflect on our own mental health journey. It allows us to create space to notice how far we have come, or identify what could be causing wobbliness.
An exercise could be to write down 10 things you have noticed about your own mind in the last year.
These could be things like:
Are you more aware?
What are your favourite memories where you felt good?
What got you through when you were feeling down?
Who are the people that support you most?
What does embodiment mean to you? Have you felt embodied?
Have you lost touch with your practice?
Have you found a practice that has kept you grounded?
What are you grateful for in this moment?
Or perhaps, set a timer for 5 minutes and just write whatever comes up until the timer dings. Don’t let your pen leave the page. Getting thoughts out helps us let go of them.
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4. DEEP BELLY BREATHING
When we focus on our breath, we can pull our minds back into the present moment. It’s a good tool to use, as it may only take 5 breaths to bring you back into a state of calm.
Find a comfortable seat or lie down, and bring your awareness to your breath – your inhales and exhales.
And with each breath start to take longer, deeper inhales right into your belly. Feel your belly expanding like a balloon on your inhales, and deflating on your exhales.
Repeat for at least 5 breaths and just notice how you feel.
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5. MOVEMENT WITH FOCUS ON YOUR BREATH
Go one step further from belly breathing, and combine awareness of the breath with gentle movement.
Notice how we can truly drop into our bodies and reap the benefits of being present when we focus on the breath and let it guide our movement.
For example, inhale to draw your hands above your head, and exhale to bring them back to your heart center. Try breathing and moving for 10 breaths and just notice what you notice.
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6. MEDITATION
We like to think of meditation as a shower for the mind. Day to day we can get caught up in the mind – our thoughts, ideas, and worries. Finding ourselves heading down windy paths and creating extravagant stories.
Even if we allow just 5 minute to cleanse the mind through meditation, this can have a profound impact on how we continue to experience our day.
Through meditation, thoughts come in, and thoughts go, giving you the power to become the observer. Sometimes you might get entangled in thoughts too – but at some point, you’re sure to remember to remember to come back to the now. To not allow the mind to control you. And rather, to notice the mind, acknowledge it, and then, to exhale and let go of whatever isn’t serving you. To let go of the stories. As they are simply just stories.
There are many different tools and techniques to try, so we encourage you to explore! If you haven’t tried meditating before, you can sit back and relax for a 10-minute guided meditation with Sarah.
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The most important thing to remember is that this practice is constant, and a journey. Wherever you are on your journey, even if it’s really hard right now, it is perfect for your growth. Everything will make sense in time.
Be kind and gentle to yourself this week and every week 💛
Know our DMs are always open to you if you ever need to chat.
Arohanui Honey Pot Whanau x