Australia and the World Past and Present

We all need to have things in our lives that give us happiness.

From time to time, we need things to uplift us.

Look to the space around you that can help to provide you with some moments of small pleasure.

The examples below are not expensive and can be done with items and spaces found in any home.

You will need a little time and space.

Enjoying a cup of tea

Most of us drink in a rather unconscious way. Often we will be watching TV or talking to someone at the same time. Our attention is often divided between multiple things. As a result, we don’t fully appreciate it.

My preference is a cup of green or Camomile tea which are calming drinks.

Enjoy the process of selecting your mug, seeing it, listening to the kettle boil, watching the vapor rise from the cup. Importantly, be present and enjoy each sip.

Listen to the rain (or the birds)

This one is weather and location dependent. There is something soothing about the sound of falling rain. Be in the moment and allow any thoughts in your mind to replaced by the sound of the rain. Birds sometimes make pleasant sounds, especially at dawn and dusk. If it’s not raining and the birds have migrated, there are recordings online.

Counting your breath (ten times, or as many as you want)

You don’t need any equipment for this. Just your space and a little time. You can do it sitting upright, lying in bed or lying on the ground. Close your eyes and literally watch your breath. Watch it as you inhale. You will get to a point and then the breath will reverse as you begin your exhalation. Follow it until it turns around again. You may find it easier to count each breath or this may throw you off.

Many find watching the breath a difficult task. We are used to so much mental stimulation. Our minds are used to jumping around from one image to another.

It is important to enjoy the activity. If you are not finding it enjoyable, take a break from it and try it again another day.

Take a shower mindfully

How often do you take a shower and think about things outside the shower?

Take a shower and focus on nothing but the water. The pressure of the water, the temperature and how it feels.

Mental body scanning

You can do this sitting in a chair or lying down. If you ask yourself ‘how does my body feel right now’, your response will be quick and general. But you can take more time. Doing this will allow you to focus if you have too much on your mind.

Start with the right side of your neck then move to the right shoulder. The right upper arm and then the lower arm. The fingers on the right hand. Your right side and right lower back. The back of your right leg then the top. the right calf and the shin. Examine how your toes feel. Then move to the left side of your body at the toes and work your way up back towards the head.

Spend time in nature

Walk in a park or along a river. Go sit on a park bench. There is something rejuvenating about being in nature.

Sit in the sun

Soak up some vitamin D and get warm.

Make a small list of positive memories from your life that you can bring forth at any time

If you are having a challenging time with something or are simply having too many negative thoughts, it is good to have some of these memories that you can bring forth. They can help to push out negative thoughts and give you some rest. Certain photos of happy people or events in our life can be a powerful trigger for positive memories.

These are just some suggestions. They can be done anywhere. They require becoming more still and quiet than active.