Have you ever wanted to take off your head so you could give yourself some space to breathe and just be? To be without the unrelenting chatter and thoughts that clutter up your mind and threaten to send you around the twist.
It’s called creating headspace.
My head is always filled with ‘stuff’ which I know is quite normal. However, there are times when my head is so full it feels like it’s going to explode. I tense my jaw, I shallow breathe, I frown, I get headaches and I wake up in the early hours of the morning with cortisol streaming through my body and a stomach full of anxiety.
This is when I know headspace is needed urgently.
I have tried getting away but the saying “wherever you go, there you are” is so true. Whereever I go my head is still with me and it’s still filled with the same thoughts and chatter.
So what CAN you do when headspace is needed urgently?
Here are my top three tips.
1. STOP AND TAKE TEN DEEP BREATHS
This is a great quick fix to help centre yourself in the present moment. To press the pause button and get out of your head and back into your body for just a few minutes. Sometimes this is all you need to short circuit an annoying persistent loop you have running over and over in your mind.
It’s also a wonderful way to get some much-needed oxygen to your brain and to drain the tension out of your body.
The key to ten deep breaths is to expand your stomach as you breathe in, making sure you are getting air right to the bottom of your lungs where it is most needed. When you breathe out expel air from the top of your chest first slowly letting it out all the way down to the bottom of your stomach. Make sure you do it gradually and intentionally, breathing in through your nose to the count of three and breathing out through your mouth to the count of four.
Go on give it a try now and take note of how you feel afterwards.
If you would like some more detailed information on how to breathe properly click here to watch my video blog on breathing correctly.
2. MEDITATE DAILY
There are countless studies on how beneficial it is to meditate daily. I can’t stress how important regular and consistent meditation is to your well-being. If you can dedicate 10-20 minutes a day to this practice, over time you will find it easier to create the headspace you need to function at an optimal level.
If you are a beginner can I encourage you to download the app called Head Space. You will not only get ten free AMAZING ten minute meditation sessions (including some great visuals) you also get to listen to Andy and his gorgeous, relaxing, dreamy voice. Yep I am in love with Andy’s voice! Below is one of the animated videos you get to watch when you download the app and participate in the meditations.
I often mix up my meditation depending on how I am feeling. Sometimes I sit quietly and just concentrate on my breathing and let my thoughts come and go and other times I sit down with my earphones in and do a guided meditation.
Below are two of my favourite guided meditations:
Journey into a magical world
A guided meditation to anxiety relief
If you prefer guided meditations Luminita from the Purpose Fairy has put together 70 free guided meditations on her website.
3. ESCAPISM
My last tip is to practice some escapism. Find something that brings you joy, that puts you in a state of mind where your current issues and worries are placed on hold for a while. This may give you the space you need to put a halt to the current CDs playing in your mind.
When I need some time out from my thoughts I go to the movies or pick up a good book and escape into someone else’s drama for a few hours.
For you it could be something quite different. I have a friend who rides his motorbike to clear his head or my husband Paul finds running does the equivalent.
Whatever the case maybe, the key is to recognise when your head is full up and when you need to create some headspace.
By putting some of the above tips into practice on a daily basis you should be able to create the headspace needed to live a happier and healthier life.
Be happy, colour the world.
Claire
Another great post Claire. I have just been thinking about this a lot myself. My current mantra is “right here, right now” I find it helps me to shut down the chatter in my head and focus on the present.
Thanks heaps Liz and I love that mantra. It’s so important, especially when you have little people in your life! There always seems so much to do.