Exhale thru your mouth, imagine stress and tightness gently blowing away.
Breathe in again… As you exhale, let your shoulders drop and your neck relax.
Breathe in again… Look around you and find one small point of beauty. Take it all in.
Exhale and let your chest and stomach relax
Breathe in again… Take in the beauty and the peace. Exhale and feel yourself completely relaxing.
Repeat this cycle until you have moved down your entire body: arms, back, hips, and legs.
BREATH is the basis of most meditation and relaxation practices in cultures around the world. Using it as part of our daily health practice has been shown to improve health and vitality, reduce blood pressure, and address many other health problems.
Minute 2 – Choose healthy eating . . . close your eyes
Imagine being at party with a buffet table. You are about to fill your plate. Walk down the line first, so you know what is there.
Breathe in slowly to the count of five.
Imagine which food will really nourish your body in this moment.
Choose food that satisfies the body while meeting its needs.
Trust your body’s intuition to know the type and quantity of food and allow yourself to take what you need.
Repeat this exercise every time you choose healthy eating.
EATING healthy is your choice
We all know in our minds which foods are healthy for us. We also know which foods are not. This exercise helps you to practice eating healthy, in the moment, because you actually do have a choice.
Minute 3 – Exercise while you wait . . . right now!
Tighten your thigh muscles hard.
Hold for a count of five.
Relax and take a deep breath.
Tighten your thigh muscles and hold for a count of five again.
Repeat this exercise cycle for a total of five repetitions.
You can do this with your calves, shoulders, upper arms, neck, face, and don’t forget the muscle you sit on. Try this when you are sitting in traffic or waiting in line. If your muscles feel fine the next day, increase your repetitions. Most importantly, just move!
EXERCISE is more than just going to the gym or taking a walk
Medical research tells us that routine daily activities, even fidgeting around the house, increase our metabolic rate and decrease our risk of medical problems.
Minute 4 – For a good nights sleep
Sleep & intimacy, only in the bedroom, not TVs & computers.
Don’t eat within hours of bed, but don’t go to bed hungry.
Relax before bed with a lavender foot bath, or cup of herbal tea.
Use a relaxation practice when you can’t sleep: progressive muscle relaxation, slow breathing, or visualization.
Try ear plugs, eye mask, more comfortable covers & pajamas.
Still not asleep after 20 minutes? Get up; do something relaxing or even boring; try again in half an hour; try a new spot; have a blanket and pillow ready.
SLEEP is very important for your health
If you do not get 7 to 9 hours of quality sleep and wake feeling refreshed, you may be contributing to dis-ease & weight gain. Talk to the people you sleep with about your sleep needs and theirs.
Minute 5 – Eat the rainbow . . . every day!
RED - tomatoes, strawberries, cherries, cranberries, peppers
GREEN - leafy greens, broccoli, peas, kiwis, olives
BLUE/PURPLE - Blueberries, beets, grapes, cabbage
Adding more fruits and vegetables to your diet helps lower your blood pressure and your cholesterol, and decreases your risk for cardiovascular disease and cancer. If you just try to eat one of each color everyday you’ll have eaten 5 servings. Visit your local Farmer’s Market for fresh, organic, seasonal offerings.
EATING the rainbow makes eating fruit & vegetables easy & fun
There are many not listed above. What others can you think of? Create your own rainbow!
IMC Minutes offer you the chance to practice and add another important step in your path to health.
Congratulations for paying attention to your wellness!
