We all have those days where we feel overwhelmed, unmotivated, over-tired, completely spent (add your feeling to the list!), and self-care is the last thing on our mind. Today is one of those days for me... However, that's when I need self-care the most. One of the things that will put me off is having to do a long practice that involves a lot of effort, equipment, time, changing clothes, etc.

The key for these days is to keep it simple. It's what helps me to prioritise my mental, emotional and physical health, and I'm going to show you exactly how to do that. I'm suggesting 5 practices and you just need to pick one to know that you've given yourself a bit of time, just for you, and a much-deserved pause in your day away from stress, responsibilities, overwhelm and everything in between.

Some of the practices outlined below are accompanied by one of my YouTube shorts to help illustrate it.

1. Take 3 deep mindful breaths

This is a practice that I like to do first thing in the morning. It helps me to ground myself before I launch out of bed and into the day ahead. Taking that pause before getting up will help you to connect with yourself. It's ok if your mind starts rushing in as soon as you open your eyes - it's normal. But can you just hit the pause button on all that comes in to take those three deep mindful breaths - following the breath into and out of your body, and noticing the movement of your body as you breathe...

If doing this in the morning doesn't work for you, do this any time of the day. It's very helpful to set an alarm every couple of hours to remind you to take those breaths.

2. Gently roll up and down through your spine

This is one of my favourites for relaxing me, and also easing tension out of my back. You can do this anywhere, any time. Come to standing, separate the feet and gently roll down towards a forward fold, hang for a moment, and then slowly roll up the spine and stretch your arms overhead. Stay connected with your breathing as you do this. Do as many repetitions as you like, and keep it slow and mindful.

3. A quick neck stretch

The neck is one of the areas of the body that can hold so much tension and become quite uncomfortable. For me, it always sits on the side of my neck and behind my ears. A quick minute's stretch can be enough time to release some of that tension and give yourself a little self-care. What you feel is going to be very individual to you, so work gently and kindly with your neck as you explore and attend to the different areas where you're feeling tightness and tension.

4. Stretching from your chair

Are you a desk-worker, or do you spend most of your day sitting in a chair? Doing a few stretches from your chair can help you to keep circulation going through your joints and limbs, and prevent your body from stagnating into habitual patterns that cause tightness and discomfort. I've put two different shorts below, upper body and lower body, to show you a few simple stretches that are very beneficial for your connective tissue. You don't have to stick to these - if you have a favourite stretch then do it for just a minute, giving your body a quick break.

5. Set yourself a little reminder through your day

The mind is one of the core parts of being human. It's very powerful, and a lot of our lives are actually lived in our mind - think of all those hypothetical situations that you often entertain and at times completely embody and physically feel - maybe the worry about the future or the fixation on the past, the "could haves" or "should haves" that you might put yourself through... We all do it, a lot of it is stressful or negative, and this all happens in the mind, taking us away from the "right now".

Cultivate this simple mindful practice that focuses on something positive or uplifting. At the start of every day or throughout your day, draw your awareness to reminders that you can see. You may want to write them down on a post-it, and put them up on your fridge, mirror, laptop or in your car somewhere, as a reminder to come back to them.

Keep it simple! Examples could be - "more patience", "kindness", "be understanding", "take a deep breath", "smile", "find the joy", "acceptance", "slow down", "take a break!", the list is endless. It helps to refocus your mind onto something kind, productive, and present, breaking the pattern of getting lost in the spiral of your thoughts.

These are just some suggestions. Maybe you have others that you already do and enjoy on days where you're feeling that everything is an effort. The most important aspect of self-care is to make it YOURS.

So when everything feels that much harder, keep it simple, and choose gentle practices that feel right, comfortable and that resonate deeply within you.

Much love,

Claire