During with week, we’re busy with work and family commitments and our to-do lists can feel never ending and at this time of year, the pressure can feel even greater due to all the demands and preparations needed for Christmas. As the week goes on, we view the weekend as destination, but by the time we finally cross the finish line at 5pm on Friday we’re too tired and exhausted to enjoy it. So, this weekend why not try and make a commitment to nurture your wellbeing, with these steps to help you fully switch off and relax.
Sadly, housework doesn’t stop just because the weekend begins. If you’re planning on having a
relaxing weekend, then creating a new to-do list full then may not help.
Try adopting an attitude of ‘good enough’. If the thought of tackling the skyscraper size pile of
clothes in the washing basket seems too daunting, then try breaking it down but doing just one load
a day and folding/putting it away the next day.
If the house needs tidying, then you could break it down by room or prioritise the rooms that are
essential for relaxation, such as the living room and bedroom.
It might help to set yourself a time limit. If you had just one hour on a Saturday morning to do
everything, what would be the essential things that needed to be done? What could be set aside for
when you have more energy?
Remember, mindfulness is the act of maintaining awareness of the present moment, without
judgment. This most definitely includes banishing self-critical thoughts that you should to this or
that.
When asked what you did at the weekend, how often do you reply remorsefully ‘not much’ the
regret and shame noticeable in your voice. What’s wrong with doing nothing? Who says we have to
busy every second of the day.
If your body needs to rest, then let it rest without judgement, without feeling guilty. Spending a
Sunday afternoon spent watching films isn’t unproductive. It’s your body’s opportunity to rest and
relax. We don’t need to be busy all the time, as humans we’re not designed that way.
So, in fact that afternoon watching films might be the most productive thing you do all week.
A weekend lie in can feel like the ultimate prize after a busy week, but those extra hours in bed may
not have benefits that you think it does.
Studies have shown a connection between irregular sleep patterns and low mood and generally
recommend trying not to under or oversleep by more than 90 minutes.
If you find it difficult waking in the morning, then it might be worth examining this more. Is it
because you’re tired from not getting enough sleep at night, or could it be more to do with the
feelings of burnout and the dread of facing another stressful day? If it’s the later, would things be
different if had a day full of fun and self-care ahead of you?
The link between exercise and wellbeing is something that many of us can voucher for. It doesn’t
mean that you need to sign up for a Saturday morning spin class or a Sunday Parkrun though,
especially if these types of exercises aren’t your thing.
Gentle movement, like walking or yoga is a great way to take care of both your body and your mind.
Also, if you spend a lot of time sitting down, hunched over a computer screen, this is the perfect
opportunity to stretch out and give your body the gentle movement that it needs.
If you don’t have a yoga class near you, then there are plenty of free classes on YouTube.
Hands up who during the week rushes to eat their sandwich or salad so they can carry on working.
We’ve all done it and when work or life is busy eating on the go is an easy trap to fall in to.
At the weekends allow time not only for eating but also for cooking. Bring your conscious awareness
to think about what you’re going to eat. As you choose your meal, shop for the ingredients, and start
to cook, each step is an opportunity to be mindful.
See that task as an opportunity to set and intention and ask why you are preparing the food. Are you
seeing the preparation as a chore or as an opportunity to be creative? Can you become aware of
your mood and accept it as it is without judgement? How hungry are you and how aware are you of
the sensations of hunger in your body?
Once your food is served, engage all your senses as you eat. Notice the colours, smells, sounds,
textures, and flavours. By eating mindfully, you restore your attention and slow down, making
eating an intentional act instead of an automatic one.
When we are rushing around at 100 miles and hour, it is easy to forget about what really matters to
us.
Whether it’s thought meditation, creating vison boards, journalling or quietly reflecting – take a few
months to thinks about the values that are most important to you. Are you living in accordance with
them? Do you feel fulfilled? If not, are there any steps you can take to better meet those needs?
If you are unsure how to explore this, then start with these questions.
Where do you want to be in a week, a month, a year’s time? Sometimes to look forward, it can help
to look back so ask yourself what your happiest memory is. What are you like when you are alone,
what is your real authentic self like? How would you describe yourself in one word?
This might be a hobby that you get totally absorbed in, losing all track of time, or spending time with
a loved one after a week of rushing around. Maybe there is a self-care practice that brings you joy –
cooking yourself a favour meal, a luxurious bath, journaling, reading, or just having some quiet time
to yourself.
This time is yours, so whatever it involves, try to make sure that you fill it with joy this weekend.
Practicing mindfulness isn’t the same as doing mindful mediation. You don’t have to sit on a mat,
focusing on your breath while trying to keep your thoughts in the present. The aim of mindfulness is
not to quieting the mind or to achieve a state of eternal claim. The goal is simple, to pay attention to
the present moment, without judgement whatever you might be doing. Pick one or two things from
the list above and try to incorporate them into your weekend.
Namaste
Sarah