Welcome to the Being One World Blog! Each week, we embark on a journey of self-discovery and growth together. In this edition, we'll explore 5-minute practices you can introduce in your life to help overcome difficult emotions and challenges we experience in our day-to-day lives.

It is easy to go through with our regular mindfulness practices on a good day when we are feeling positive and motivated. The thing about the human experience is that to grow; we are challenged with difficult days that come with difficult experiences. In this state of mind, we are naturally less inclined to perform lengthy practices due to clouded thinking from negative emotions. That is why, in this edition, I am providing you with a few easy ways to help mindfully guide you through these experiences and create more positivity and perspective through them.

1. Breathe

This simple and effective technique is often overlooked. Taking two minutes out of your day to regulate your breathing has many benefits, such as increased focus, emotional regulation, and even better digestion and sleep. This is because conscious breathing relaxes our nervous system and brings oxygen to the thinking part of our brain.

1) Find a quiet and comfortable space free of distractions and close your eyes

2) Take a deep breath in through the nose and into the lower part of the stomach

3) Hold the breath for 5 seconds and breathe out through the nose.

4) Then take a normal breath in and out

5) Repeat 3 - 5 times

2. Affirmations

Our thoughts are responsible for our reality and it is important to check in during moments of negative emotions or stressful situations to see how we can re-frame our thoughts. The idea is to do this quick exercise regularly during these moments to start shifting from a fixed to a growth mindset. Below, I attached a chart with examples to help you re-frame these thoughts.

1) Take a short pause during your day to become aware of what thoughts are circulating through your mind.

2) Once you have identified the negative thought, repeat to yourself three positive thoughts that are opposite to this thought

3. Grounding

Being grounded means being fully present in the moment. Being grounded lets us move from our heads to our hearts and not be lost in the past or the future. A quick grounding exercise is the 5-4-3-2-1 method.

Identify...

5 things you can see 

4 things you can touch

3 things you can hear

2 things you can smell

1 thing you can taste

This practice is also useful for calming the nervous system and creating a balanced state of mind.

It is not always easy to navigate our emotions and experiences. By bringing a moment of mindfulness into our day we can show ourselves the love and compassion we deserve:) Remember that we are human beings not human doings so give yourself the space today to just be. I hope you enjoyed today's article. Remember that we are spiritual beings having a human experience and we are here on a mission to becoming one world.

Chart for practice 2