If you'd like to practise on your own, you can use the following audio for guidance. You'll need around 10 minutes for this exercise.
Charles Duhigg, in his excellent book The Power of Habit, boils habit down to a simple 3-part loop: Cue, Routine, Reward. The key to developing new habits is to use an existing trigger (cue) to introduce a new routine that delivers a reward to your brain (e.g. feeling good). The more often the brain uses the loop for good effect, the more ingrained the habit becomes, and eventually a kind of craving sets in.
It's great of you can introduce the habit of a 30 minute practice a day of a form of mindfulness. You will experience enormous benefit from this.
If that is too difficult a place to start, then try using triggers such as your daily commute, holding on the phone for a call centre, waiting for the kettle to boil, walking anywhere...to insert one to five minutes of becoming aware of how your body feels inside and releasing any tensions you discover, a counted breathing exercise, or one of the dynamic relaxation exercises you have learnt. Contact us for more ideas!
Click on the button to subscribe to receive a daily email with a suggestion for a mindfulness practice to use during the day. Here's an example of what you'll receive:
Try breathing out very slowly and keep breathing out until you have no more breath in your lungs, then breathe out a little more, just once. Then do this regularly during the day. Notice how you feel