Simple tips for maximizing your summer!

by Cheryl Dizon-Reynante

A lot of people have shared with me how busy they found June to be. Many struggled with work and school deadlines and exams, all while trying to juggle social events such as graduation and religious milestones. So along with the start of July and summer comes (hopefully!) a sigh of relief and a sense of slowing down for a while. We have weeks of warm weather to look forward to and less structure in our everyday routines. Time outdoors and more visits with loved ones are exactly what we need to unwind after the whirlwind of May and June busyness.

With ongoing challenges and tragedies happening around the world, it is normal to feel low and anxious sometimes. We want to be able to: 1. Honour these emotions; 2. Manage them well, and then; 3. Work towards making positive change.

It can be difficult to navigate step 2. – how to manage difficult feelings. So, to be proactive, relaxation should be a priority for all of us all year round! Even 15 minutes a day to put responsibilities aside and have a mental “time out” can go a long way towards long-term health and wellness.

Why not start that daily practice now? Here are a few ways to incorporate relaxation into your daily life, no matter what the weather!

Enjoy the outdoors

The Canadian Psychological Association supports that two hours of time in nature every week is linked to better health and wellbeing. However, even a few minutes a day has been shown to be of benefit. Psychological research shows that there are improvements to attention span, mood, self-regulation (feeler calmer and more capable to controlling impulses), stress levels and connection to others.

But what exactly is “nature”? Benefits are not only seen when we are near bodies of water, trees, mountains, gardens and animals. Even listening to nature sounds, being near indoor plants, or staring out of a large window can be beneficial!

A regular sleep routine

An astounding amount of research emphasizes the importance of adequate sleep for children and adults. A sound sleep increases our ability to concentrate, improves memory, reduces the risk of heart disease and other serious illnesses. Adequate sleep also lowers the incidence of depression and helps the body to repair itself. So, during these next couple of months, make it a goal to have healthy sleep habits. Wake up and go to bed at the same time every day, limit technology in the evening, and engage in soothing activities such as baths and quiet reading. A wise friend told me that her secret to a good night’s sleep is to “treat yourself like a baby!”

Mindfulness meditation

Experts support that the daily practice of mindfulness meditation reduces stress, depression, and anxiety levels. With our busy work and personal lives, it can be difficult to take a “time out” from everything. But intentionally getting away from it all and focusing on being in the present moment can greatly improve how our day goes. During that time in prayer or meditation, we are not replaying the past or worrying about the future. Meditation allows us to explore how our mind works without any kind of self-criticism or judgment. The result is that we have more compassion for ourselves and for others. Below is a simple beginner’s script to mindful meditation:

• Start by getting into a comfortable position that will not allow you to fall asleep. Try sitting in a comfortable chair or sitting on the floor with your legs crossed.
• Close your eyes or allow your gaze to centre on one spot, unfocused.
• Gently lean your head to one side and then the other. Roll your shoulders slowly in one direction, and then the other. Allow your whole body to relax.
• Bring your attention to your breathing. Without trying to change your breathing, notice how it feels to inhale and exhale. Notice the flow of the air as it enters your body and then leaves it.
• If you find that your attention wanders to something else, or if random thoughts come up, notice them, but do not dwell on them. Let the thoughts pass.
• Bring your focus back to breath and notice how you inhale and exhale repeatedly.
• Feel the air enter through your nose, into your body, filling your lungs.
• Notice the pause right before the air exits your lungs and out through the nostrils.
• Pay attention to the sounds that your breath makes.
• Picture the air as it enters your body, nourishes it, and then leaves again. Feel your chest and stomach expand and contract as breath occupies and leaves your body.
• Now as you inhale, meditate on the word “calm.”
• As you exhale, the breath will leave on the word “calm.”
• On the next breath… inhale…. Calm….
• And exhale…. Calm…
• Continue to pair each inhalation and exhalation with “calm.”
• Be aware of how your body feels.
• Embrace what this sensation feels like to you.
• See how your breath is calm and flowing, and how relaxed your body feels.
• Now it is time to gently return to the room and reawaken mind and body.
• As you keep your eyes closed, pay attention to how your feet feel, your hands, and how your head feels. Feel the chair or the floor underneath you and how it feels to be supported.
• Take note of any sounds around you.
• Start to wiggle your toes and fingers.
• Stretch out your legs and arms gently and slowly.
• Shrug your shoulders slightly and tilt your head from side to side gently.
• Feel your consciousness come back to the room that you are in and open your eyes slowly.
• Stay in position for a few moments longer and notice the serenity that is in your body right now.
• Slowly start to move your body and bring your mind back to full awareness of the room that you are in. Come to a standing position, do some light stretches, and return to your daily tasks, feeling a new sense of energy within you.

Cheryl Dizon-Reynante is a licensed therapist with the Canadian Counselling and Psychotherapy Association.

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