Schlagwort: Exercise

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Daily …

… motivated work. Who hasn’t experienced this? You wake up and realize that your motivation is at a very low level. An external incentive doesn’t always help. Ideally, you will find an inner driving force that motivates you. A few changing sentences and a simple exercise can help.

Phrases that change:

  • „I want to“ instead of „I have to“
  • „I can work on this task without much effort“ instead of „This work is boring„
  • Visualize the relevance of the task or ask the question: What is better afterwards?

Exercise:

  • Pick one of the sentences above that appeals to you the most at this moment.
  • Take an index card and write the sentence on the front. On the back, write an example situation in which the impulse is helpful for you.
  • Put the card in your wallet/handbag/jacket so that it is always to hand.
Flower Yellow Blossom
Whenever motivation comes from within, you really blossom. Regardless of the external circumstances.
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Completely detached …

… from the earth. Letting go is not always easy. No matter in what respect. But sometimes you have to let go in order to find yourself anew.
Letting go physically (3 to 5 minutes)

  • Choose a relaxed sitting position and close your eyes. Your feet are in contact with the floor, your arms and hands are resting on the back of the chair or are folded loosely in front of your stomach.
  • Focus your attention on your body. Your arms, legs, pelvis, abdomen, breathing, back, shoulders, neck, head and forehead. Walk through all the passages attentively.
  • Can you feel the tension? Are there places in your body where you feel strain? Realize that you don’t need to exert yourself while sitting. Allow the effort to fade away where you feel it. After a while, you should be sitting without any effort at all.

Tip: If you practise letting go physically for a few minutes at a time throughout the day, you will also become better at letting go mentally over time.

concert singer light microfone white Shirt tattoo
Have you ever been to a concert where you didn’t know the band or the genre of music? Go in with an open mind and reinvent yourself? Well, I did it with the band Antiheld and it was great!
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Off to the …

… vacation. Everyone has probably heard this advertising slogan before. Vacation is always good and beautiful. Escape from everyday life and simply enjoy a change of scenery. New countries, new cultures, sounds, smells and tastes. All of this makes for a great vacation. But what if you can have a little vacation at home every day?
The inner vacation (3 to 5 minutes)

  • Take a seat and relax. Close your eyes and allow yourself to take a little trip down memory lane. Experience situations in which you were completely relaxed and felt at ease. Which situations come up?
  • Which situations do you want to choose and explore in more detail? Where, when, with whom was it? What images, sounds, smells, tastes do you associate with the situation? Maybe you want to stay in this situation for a few moments.
  • What feelings and moods do you perceive in your body?
  • Enjoy your feelings and moods and everything pleasant that you associate with this situation until a certain wake-up time.
sea shoes pants water green white stones
I always like to remember my first business trip to Greece. Even though there was a lot of work, it was like a little vacation.
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One is …

… only as old as you feel. Everyone has probably heard or said this saying at some point. If you do not feel 100% comfortable in your body, this can be an additional burden. Try the following exercise, which you can easily do anywhere.

Progressive muscle relaxation (10 to 15 minutes)

  • Choose a comfortable position (sitting, lying, standing)
  • First direct your attention to your breathing
  • Start with the arm:
    • Move your attention to the arm
    • Make a fist, pull your arm to your body, tense your muscles with about 80% intensity and hold the tension for a few breaths.
    • Now release the tension and keep your attention on the arm for a few moments.
    • Perform the exercise with your other arm in the same way.
    • Face: squint your eyes, pull the corners of your mouth outward, press your tongue against the roof of your mouth, hold the tension for a few breaths, release and trace.
    • Torso: pull the shoulder blades back, tighten the abdomen, tense the gluteal muscles, release and trace
    • Neck and throat: tense muscles, press chin toward chest without touching chest and hold for several breaths, release and trace
    • Leg: tense muscles, curl toes down, release and trace. Repeat with the other leg
Coffee cup coffeeart
I love the smell of freshly brewed coffee. Maybe I’ll try Progressive Muscle Relaxation right next time I visit a cafe.
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Once …

… breathe deeply in and out. Whether during sports, in stressful situations or in everyday life. Our breathing regulates our well-being. Especially in hectic situations. During my volleyball practive, I notice that after strenuous plays or frustrating situations, my breathing becomes irregular and hectic. The mindset AOB (Awareness Of Breath), I learned from an American volleyball player, helped me alot. 10 seconds of deep breathing in and out to reboot the complete body and mind.
In the coming posts, I will share with you some relaxation techniques to complete my stress series.

Breathing meditation (3 to 15 minutes)

  • Take a relaxed seat
  • Set a comfortable alarm
  • Close your eyes and surrender your body completely to the chair.
  • Realize that the next few minutes are all yours and that you can take the time with a clear conscience.
  • Notice the sounds without judgment.
  • Afterwards watch your thoughts for a few moments, also without judgment
  • Now direct your attention to your breathing. Find your personal rhythm. Breathe without effort. You don’t have to do anything, just be aware of your breath.
  • At the wake-up sound stretch and yawn once extensively.
roller coaster people sky looping clouds
Who does not know it. A wild roller coaster ride and your breath stops. Adrenaline shoots through the body, the heart beats faster and faster. At the end of such a ride, you have to take a deep breath.
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All a question …

… of mindfulness. Many everyday things you do automatically, without thinking about it. But you can use everyday moments and do them consciously and attentively. Just mindful.

Here is an example: Sitting

Sit on a comfortable chair. Sit back and relax. Place your hands in your lap. Your right hand rests loosely on your left hand. Relax. Feel the weight of the upper hand on the lower hand. Change the hand position. Observe: What is different? What is the same? Feel yourself. Direct your attention to the whole body. How do you sit on the chair? Consciously notice the posture of your shoulders, your upper body, your arms, your legs. Notice yourself sitting on the chair.

My tip: Just try it out. Once a day, for five or ten minutes. After a week you will notice that it does you good.

HIking People Mountain Snow Sky
Especially when hiking through uneven terrain, mindfulness is required with every step.
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