The exercises I’m sharing in this blog are especially helpful when you are feeling unsettled or are holding tension or pain in your body. I am also repeating the candle meditation from my previous blogs, as this one comes across as one of the favourites of my audience.

Self-love and healing exercise

Sit comfortably. Take 3 deep belly breaths, breathing in from the nose, breathing out from the mouth and just focussing on your breath for a few moments 

Step 1

Take your attention inwards into your physical body and slowly scan your body from your toes up to the top of your head. Notice any tension, tightness, discomfort or pain. Breathe into the part of your body and breathe out for a few minutes. Ask your body the questions – Why are you tense? Why are you in pain? What do I need to do differently to release whatever you are holding there? 

These answers will emerge over the next few days for you, so keep repeating the presence with this part of the body and the search for answers until they emerge. 

Step 2 

Ask your body how it is feeling emotionally. Notice any negative emotions and try and name them if you can, for example, frustration, sadness. guilt, anger, disappointment, resentment and so on. Permit yourself to release these emotions. You can write these out on a piece of paper. For example – I’m feeling frustrated because……. Alternatively, you could simply talk them out when you have a private space.

Step 3 

Keep repeating these affirmations. 

I am more than my frustration. I am more than (e.g.) the pain in my knee or the tension in my shoulder.

Step 4

Give gratitude. Scan your body from top to toe again and give gratitude for everything that your body is helping you to do. For instance, to think and feel, to walk, to talk, to get to the shops, to see your children, etc.

Repeat the above every day, once in the morning and once in the evening.

Loosening Movements

These can be done at your desk or when you are watching TV, or even as a passenger on the bus, car or train.

Sit on an armless chair or stool, keep your back straight and start with your head well-balanced on top of your spine.

Hands

1. Let your arms hang loosely between your knees or by your sides

2. Shake your hands vigorously as though shaking off water

Shoulders

Imagine that someone is lifting you by the shoulders, and that they suddenly let go. Let your shoulders drop quickly.

Imagine you are carrying two heavy weights, and your shoulders are being pulled down. Drop the weights.

1. Push your shoulders forward six times, then back six times.

2. Roll your shoulders alternately, first forward six times, then backward six times.

Neck

Pretend your neck is broken, and allow your neck to drop forward, imagining it is getting heavier. Pretend someone puts a hand under your forehead and raises it slowly back with no effort on your part.

1. Lower your head gently to the right, allowing it to sink fully under its own weight. Imagine someone lifts it gently up again for you. Repeat to the left.

2. Gently turn your head from side to side, trying to look behind you, three or four times each way.

Ankles

1. Take off your shoes, cross your knees, and slowly rotate each ankle in turn, six or seven times in each direction.

Thighs

1. Press your knees and thighs firmly together, then quickly release them, and allow your legs to flop apart.

Abdominal Breathing

Practice this simple exercise daily. It will help you regain a calm and relaxed frame of mind and will help you to experience a few moments of stillness during a busy day. By knowing this relaxed state, you will recognise when you are moving far away from it, and be able to take action before stress takes hold. 

In this exercise, we aim to:

• Use abdominal breathing

• Slow down the rate of breathing to 5-6 breaths per minute

• Balance the length of ‘in’ and ‘out’ breaths

• When this is achieved, try to make the out breath longer

• Relax the upper thorax

Breathing Exercise:

1. Sit or lie in a comfortable position – loosening any tight clothing.

2. Put your hands lightly on your abdomen with fingertips touching

3. Thoroughly exhale by drawing the abdomen in, so making the fingertips move together.

4. Inhale gently through your nose, allowing the diaphragm to lower and the abdomen to swell, so parting the fingertips. As the inhalation continues, the lower part of the chest is expanded, so your ribs move sideways

5. Hold your breath in for a moment, and become aware of the expansion low down in the lungs.

6. Exhale from the base of the lungs first. The abdomen will draw in as the diaphragm lifts, and the fingertips will move together. The ribs will relax inwards as the lower lungs empty. Remain for a moment with the lungs empty, before repeating the process several times until it begins to feel natural.

You will become aware of the wave-like motion of the diaphragm as air is drawn in and flows out. With some practice, you will become comfortable with this abdominal breathing and be able to practice it while walking, sitting or lying.

Aim to breathe in for the count of four heartbeats, breathe out to four, and remain with the lungs empty for two beats. Extend the out breath to give a 4-2-6-2 rhythm when you feel ready.

When you are first learning this exercise, it is helpful to do it with the eyes closed, and to visualise the breath flowing in and flowing out.

Candle meditation.

Before you begin your candle meditation, create a relaxing environment. Make sure the room is clutter-free.

You may also want to dim the lights or use essential oils to create a calming atmosphere. Choose a comfortable seated position and ensure you are warm enough – it is important to be comfortable so you can fully relax during the meditation.

Next, position your meditation candle in front of you at a comfortable distance. 

Once your candle is in place, find a comfortable seat, and bring your focus to the candle flame. Take several deep breaths to ground yourself and settle into the meditation.

Gaze at the flame and allow your eyes to focus on it gently. Do not try to force your focus – allow your attention to rest on the flame naturally. If your mind wanders, gently bring your focus back to the flame. If your eyes water, it’s fine to blink, but with practice, you’ll find that you won’t even need to blink.

As you meditate, you may find that your breath naturally begins to slow down and deepen. Allow yourself to sink into the peacefulness of the moment for about 10 minutes.

Give yourself time to adjust before rushing into activity.

(While candle meditation is considered safe, please take the necessary health and safety precautions, ensuring the candle is placed in a safe location and is not near any flammable materials. If you have any vision problems or are sensitive to light, consider avoiding candle meditation or using a smaller, dimmer candle.)

You can take the stress test via the link below when you begin these exercises, then again after a month to map the difference in how you feel.

About Hansa Pankhania and her team.

Our mission is to offer solutions for Stress Management, Sustainability and Success by sharing natural, holistic ways of enhancing body, mind and planetary wellbeing. 

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