Calming the mind and returning to your centre is essential for wellbeing, especially when you’re feeling stressed or overwhelmed. Here are some effective techniques to help you regain calm and balance:

1. Breathing Exercises

• Deep Breathing: Take slow, deep breaths through your nose, allowing your abdomen to expand. Exhale through your mouth. Do this for several minutes to calm your nervous system.
• Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold again for 4 and repeat. This technique helps in grounding and balancing the mind.

2. Mindfulness Meditation

• Focus on the Present Moment: Close your eyes and focus on your breath, sensations in your body or sounds around you. Gently bring your mind back when it wanders.
• Body Scan: Slowly bring attention to each part of your body, from your toes to your head, noticing any tension and releasing it as you breathe.

3. Grounding Techniques

• 5-4-3-2-1 Grounding: A simple method to focus your attention on the present. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste.
• Foot Focus: Stand or sit with your feet firmly planted on the ground, feeling your connection to the earth beneath you. Imagine drawing energy from the earth up through your body.

4. Visualisation

• Mental Imagery: Picture yourself in a peaceful setting, such as a quiet beach, forest or mountain top. Visualise the calming sounds, smells and sights of that place.
• Safe Place: Imagine a place where you feel completely safe, calm and at ease. In moments of stress, return to that place in your mind.

5.  Connecting with Nature

• Nature Walks: Spend time outside, connecting with natural surroundings. The sights, sounds and smells of nature are naturally calming and help reduce stress.
• Sunlight Exposure: Try to get natural sunlight in the morning, as it helps regulate your circadian rhythm and improve mood.

By integrating these practices into your routine, you can gradually reduce mental clutter, ease stress and create a sense of inner calm and centredness.

Log in to your Atrium Wellbeing Portal or contact wellbeing@atriumhr.com to aid your mental and physical wellbeing!