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free feel good friday tips to quieten the mind & relax the body

Start your day with Quiet:

For many of us the world around us is fast paced, frenetic and filled with endless demands and deadlines and if you have a family life this can be just as busy. As a working mother of three I can attest to that! It is therefore no wonder that our minds are so active, especially at night when the moment your head touches the pillow its like a light bulb goes on and all those to do lists etc start to come back into focus! I've been there, done that and got the t-shirt as the saying goes!

The ability to have a quiet mind without practice is, without doubt, a challenge, but as with all things in life, the more you practice, the easier it becomes and the longer you can do it for. As I have said in an earlier post, it is like going to the gym; you need to build your muscle; start slow and gradually build up. 

Tip 1: Relax the mind and calm the Emotions

C. Ensure that you will not be disturbed so put the phone on to answer, switch your mobile off and find a nice place to sit so you will be comfortable and supported. Make sure your back is straight, your head upright and your feet are resting on the floor.

A. Start to take some nice breaths in through the nose and out through the mouth, and begin to gently focus your mind on your breathing. Breathing in through the nose and gently out through the mouth.

L. As you focus on your breathing become aware of any thoughts that pop up, and simply acknowledge them. Don't get attached to them or engage in them, just take note.

M. Keep doing this for several minutes and then if thoughts are still coming just imagine you have a beautiful clear river running through your mind that will gently take these thoughts away. Allow the calm and cleansing water to simply wash these thoughts away so your mind becomes clear and calm and relaxed.

Tip 2: Let your muscles relax

R. If you can, sit on a chair, with your back straight, (perhaps have a cushion to rest your feet on and one to lean back against) with your feet on the floor or on a cushion.

E. Start to mentally scan your body to get a sense of how and where stress affects it every day. Start at your toes and work your way up through your body. Stop at each part; feet, ankles, calves, knees, thighs, hips, stomach, back, chest, shoulders, down your arms, your elbows, your wrists, your hands, your fingers and then back up to your neck, chin, mouth, nose, eyes, ears, face and head. Noticing how your body feels. Simply be aware of places you feel tight or loose without trying to change anything.

L. Now for 1 to 2 minutes, imagine each deep breath flowing light to each body part. Repeat this process as you move your focus up through your body again, paying close attention to any sensations you feel in each area.

A. If you are finding any area difficult to relax then you can also physically command the area to relax.

X. Once you sense your body is totally relaxed then tell it so, e.g. ("my body is now totally and utterly relaxed, in fact it has never felt so relaxed before" and repeat this 2 more times as this greatly compounds the effect. Try it and see...

I have so enjoyed sharing these past few days with you and I hope that you will use the above 2 exercises, together with the free tips and exercises from the previous blogs I have written for the other days of the week and incorporate them into your daily lives.

These are so simple and easy and with practice and time they can help you feel more in control of what happens to you, be more in balance and hopefully be more positive about life in general! They have worked for me and I hope they work for you!

Reclaim the power in your life. Contact me for more information on how you can improve your life, your energy and your general wellbeing at or visit my website at


Love and Hugs

Sophia xx

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