The Spas at Mandarin Oriental recommend carving out a time each week for a silence ritual, scheduling a time to turn off all digital distractions and find a quiet place to be alone. Here are some tips provided by The Spas at Mandarin Oriental to enhance an existing mindful ritual or establish a practice foundation.
Connect with the Five Senses
Sit with your back straight and head upright, without slouching or leaning against the back of a chair. Keep the feet pressed firmly on the ground. With eyes closed connect with each of the five senses one-by-one, starting by noticing sounds, then touch, sight, taste and finally smell. This is a wonderful way to re-connect with the body and the present moment.
Quiet Sleep Ritual
Quiet sleep is vital as it helps restore the body and mind, and is important for physical, emotional, and cognitive health. Try to keep all devices out of the bedroom and end the day with calm instead of chaos. Set an alarm one hour before bed for relaxing practices that allow time to connect with yourself (e.g. bathe, meditate, and stretch) thus preparing the mind and body for sleep.
Sit in Silence
Sitting in silence can be difficult when dealing with a busy mind. Try practicing Anapana breathing (inhaling and exhaling in equal measures, such as for 10 counts) while in silence, simply concentrating on the breath.
Walk in Nature
Take a walk in nature for some peace and tranquility and enjoy alone time. Focus visual attention on the organic natural shapes of trees, plants, rocks, or clouds. Remember to appreciate the silence or take in the sounds of nature that may emerge, which help clear the mind and reduce mental fatigue.
Let Go of Worry and Stress
Take a break and sit comfortably with your eyes closed. Take deep breaths and with each breath let go of any thoughts or worries, and let your body relax. We recommend at least five to 10 deep breaths to give the mind and body a break from noise and stressful thoughts.
Start the Day Slowly
After waking, take five minutes to enjoy the silence and awaken slowly, helping set the mood for the day. Dedicating just five minutes to this silent morning practice can yield some incredible results.
Digital Wellness
Set aside some hours in your daily schedule to disconnect from digital devices. Although it may sound like an impossible task, keeping away from digital devices will help center and draw attention to tune into the inner body. Gradually extend the time spent away from technology.
Yoga
Yoga provides an opportunity to shift the focus of thoughts to poses that are being practiced. With every breath taken, and as the body moves from one pose to the other, the mind settles down. Results are felt almost instantly, calming the nervous system and relieving stress and anxiety.