December 13, 2019
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Simple Rituals for the Mindful Traveler


Travelling can really take its
toll on your mind and body, so we’ve come up with some
really simple rituals that you can do on a day-to-day basis to help you deal with your busy life. Self-message is a great way to
relieve muscular tension in the body. There are some really simple
techniques that you can use whenever you want, wherever you are. A great massage is a hand
and arm massage. With your thumb, slide through the front
and on the inside of the arm. You can work around the wrist,
into the palm of your hands and then your fingers. You’re going to be doing some
circular pressures around the base of the head, behind your ears, working you way,
in small circular movements up towards the middle of the scalp. Then, stroke up the back of the neck. Coming down to your shoulders, you’re going
to squeeze your muscles and release. And then lastly, just stroke up
one side of the neck… and then then other. Many people think when they’ve
been travelling and they’re tired and they’re stressed, that they should work out. But actually, exercising
and training an already tired, stressed body really doesn’t have any benefits. In fact, when you’re tired,
getting outside and doing a thirty minute walk will provide you the exact same
benefits as a hard gym workout. Stretches are a brilliant way
to help a tired body. Standing tall, lifting the chest
and taking one arm into the air, bending in the elbow and giving
yourself a pat on the back, repeating fifteen times on each side. Stand on one foot, take hold of your shin
and pull your knee towards your chest. Hold for a second,
return and alternate and do the other side, fifteen times on each side. Take your hands onto your shoulders,
draw your elbows together, then lift them as high in the air
as possible to your ears and then loop them around the back,
and back to centre. Standing upright, take your foot out
to the front and to the side, and simply lean forward from the
waist to try and touch your toe. Often when we come to hotels,
we use our bedrooms to do everything. We work, we eat, we sleep. But you wouldn’t do that at home,
so consider reserving the bedroom for sleep and doing the other activities
in other parts of the hotel. The best way to deal with jetlag
is simply if it’s light, stay awake and if it’s dark, go to sleep. Wherever you are in the world,
stick to the local mealtimes. That will help you adapt
to the new time zone quicker. Breathing is at the core of our being. One of the easiest breathing
techniques is called Box Breathing. So, think of a square with four sides. You’re going to be breathing in
for four seconds, holding that breath for four seconds, breathing out for four seconds
and holding it out for four seconds. Repeat this three times
or as many times as you feel you need to. One of the best ways to help you
get a good night’s sleep is to have a warm shower or bath. By heating your skin,
you actually fool the body into losing body temperature and in order to get a good night’s sleep, you need to lose about one
degree of body temperature. Prepare for the next day. Lay your clothes out so you
don’t have to worry about that and make a to-do list. Make sure that you put your day
to bed an hour before you go to bed. This will help quieten your mind, and a quiet mind
will inevitably lead to a better night’s sleep.

Otis Rodgers

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