Feeling stressed? Forget the crowded yoga studio – what if self-care could bloom right in your own home? Believe it or not, tending to your houseplants can be a surprisingly effective mindfulness practice. Studies show nurturing these leafy companions can reduce stress, boost your mood, and even improve air quality – all contributing to a happier, healthier you!
Here are 3 tips for turning plant care into a self-care ritual
- Create a calming ambiance: Light a candle, put on some relaxing music, and focus on the sights and smells of your plants as you tend to them.
- Practice mindful breathing: Habit stacking breathwork (pranayama) with your plant care routine is a great way to bring some peace and calm to your day.
- Be present: Practice keeping your attention focused on your plants and your interaction with them instead of letting your mind wander to your to-do list or what's for dinner. Remember - be patient with yourself! When your mind inevitably wanders just label it "thinking" and return your focus to your plants.
Now that we've set the mood and focused our attention, let's elevate our plant care routine into a truly transformative self-care ritual with a simple 5-minute breathwork practice, also known as pranayama. Pranayama focuses on controlling the breath to cultivate inner peace and well-being. With this practice, you'll not only nurture your greenery but also nourish your own mind and body.
5 Minute Breath work (Pranayama) Routine:
Preparation (1 minute):
- Find a comfortable position (near your plants if you can!) You can sit on the floor, a chair, or even kneel.
- Close your eyes gently, or soften your gaze if keeping them open feels right.
- Bring your awareness to your breath, notice what it feels like to breathe in and what it feels like to breathe out.
Root to Rise Breathing (2 Minutes):
- Inhale: Imagine your breath drawing fresh energy from the earth, like roots reaching for water. Slowly inhale through your nose for a count of 4, feeling your belly gently expand.
- Exhale: Visualize stress and the thoughts that don't serve you leaving your body as you exhale slowly through your mouth for a count of 6.
- Repeat this cycle of inhaling for 4 and exhaling for 6 for 2 minutes, focusing on the sensation of your breath, and the connection between you and the space you're in.
Gratitude Breathing (1 Minute):
- Shift your focus to the feeling of gratitude (maybe for your plants and/or the natural world).
- Inhale deeply through your nose for a count of 4, silently sending love and appreciation to the earth for the beauty and well-being it brings.
- Exhale slowly through your nose for a count of 6, feeling a sense of calm and connection.
- Repeat this cycle of gratitude breathing for 1 minute.
Closing (1 Minute):
- Take a few moments to simply be present, noticing any positive shifts in your mood or energy.
- Gently open your eyes (if closed) and take a look at your plants, appreciating their vibrant life.
- Begin your plant care routine with a renewed sense of focus and intention!
Remember, this is just a basic framework. Feel free to adjust the count or duration of each breath to find what works best for you.
