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  • Befriending Your Feelings: A 5-Minute Mindful Check-In with Your Emotions

    Our emotional landscape is rich and varied, yet how often do we truly pause to acknowledge and understand what we’re feeling? In the rush of daily life, it’s common to suppress difficult emotions, get swept away by intense ones, or simply operate on autopilot without much emotional awareness. A Mindful Check-In with Your Emotions is a gentle practice that invites you to turn inward, observe your current emotional state with curiosity and kindness, and create a more compassionate relationship with your feelings.

    This practice can help you build emotional intelligence, reduce reactivity, and gain valuable insights into your inner world. At Enlightened, we believe that acknowledging and understanding our emotions is a vital part of holistic well-being, supporting our clients in the Warren/Youngstown area as they navigate life’s complexities. Let’s explore a 5-minute mindful check-in.

    Preparing for Your Emotional Check-In:

    1. Find a Quiet Space: Choose a moment and place where you can be undisturbed for about five minutes.
    2. Comfortable Posture: Sit comfortably, allowing your body to be relaxed yet alert. You can close your eyes or maintain a soft, unfocused gaze.
    3. Intention of Non-Judgment: The aim is to observe your emotions without judging them as “good” or “bad,” “right” or “wrong.” All emotions are valid signals.

    The 5-Minute Mindful Emotional Check-In:

    (Minute 1: Settling and Arriving)

    • Begin by bringing your attention to your breath. Take two or three slow, gentle breaths, allowing your body and mind to settle into the present moment.
    • Notice the physical sensations of your body – the contact with your chair, the feeling of your feet on the floor.

    (Minute 2: Gently Scanning for Emotions)

    • Now, gently turn your attention inward and ask yourself: “What am I feeling right now?”
    • There might be one dominant emotion, or perhaps a blend of feelings. Don’t search too hard or try to force an answer. Simply be open to whatever arises.
    • If an emotion comes to mind (e.g., joy, sadness, anxiety, frustration, peace, boredom), try to name it silently to yourself. Just acknowledging it is a powerful step.
    • If no specific emotion is obvious, that’s okay too. You might just notice a general sense of “okayness” or perhaps a subtle underlying mood.

    (Minute 3: Exploring the Physical Sensation (If Applicable))

    • If you’ve identified an emotion, see if you can notice where you feel it in your body.
    • For example, does anxiety create a tightness in your chest or stomach? Does joy feel like an openness or lightness? Does sadness feel heavy?
    • Gently bring your awareness to these physical sensations without trying to change them. Just observe them with curiosity, as if you were exploring a new landscape.
    • Breathe into these areas, offering them a sense of gentle acceptance.

    (Minute 4: Observing with Kindness and Acceptance)

    • Whatever emotions or sensations are present, try to meet them with an attitude of kindness and acceptance.
    • Remind yourself that it’s okay to feel whatever you’re feeling. Emotions are natural human experiences; they come and go.
    • You are not your emotions; you are the awareness observing them. This can create a helpful sense of space.
    • If difficult emotions are present, see if you can offer yourself a silent phrase of comfort, like “This is a moment of difficulty,” or “May I be kind to myself.”

    (Minute 5: Broadening Awareness and Gentle Return)

    • For the final minute, gently broaden your awareness from the specific emotion back to your whole body, then to your breath.
    • Notice the feeling of your breath flowing in and out, a constant anchor.
    • Acknowledge this brief time you’ve taken to check in with your emotional self.
    • When you’re ready, slowly begin to bring your attention back to your surroundings. Wiggle your fingers and toes, and if your eyes were closed, allow them to open gently.

    Integrating Emotional Check-Ins into Your Day:

    This 5-minute practice can be adapted and used throughout your day:

    • Morning Check-In: To understand your emotional starting point for the day.
    • Mid-Day Pause: To see how you’re doing and if you need a reset.
    • When Feeling Overwhelmed: To identify and acknowledge what’s happening internally.
    • Before Important Interactions: To approach them with greater emotional awareness.

    Regularly checking in with your emotions helps you to understand yourself better, manage stress more effectively, and respond to life with greater intention and compassion. It’s a cornerstone of the holistic self-awareness we encourage at Enlightened, helping you to navigate your inner world with grace.

    Interested in developing greater emotional awareness and resilience?

    Holistic Wellness Coaching at Enlightened, guided by Larissa, can provide you with tools and support to understand and navigate your emotional landscape with greater skill and self-compassion.

  • Savor Every Moment: A 5-Minute Mindful Eating Exercise

    In our fast-paced lives, how often do we truly savor our food? More often than not, meals are rushed – eaten while standing, working, or scrolling through our phones. Mindful Eating is a practice that invites us to slow down and bring our full awareness to the experience of nourishing our bodies. It’s about engaging all our senses, appreciating the journey of food from its source to our plate, and listening to our body’s cues of hunger and fullness.

    This simple yet profound practice can transform your relationship with food, enhance digestion, reduce stress around mealtimes, and cultivate a deeper sense of gratitude. At Enlightened, we believe that how you nourish yourself is a key component of holistic well-being, and mindful eating is a beautiful way to honor that connection, right here in the Warren/Youngstown community.

    Let’s try a 5-minute mindful eating exercise with a single piece of food.

    Preparing for Your Mindful Eating Moment:

    1. Choose Your Food: Select a small piece of food. A raisin, a grape, a nut, a small cracker, or a segment of fruit works well.
    2. Minimize Distractions: For these five minutes, put away your phone, turn off the TV, and find a quiet place where you can sit comfortably without interruption.
    3. Gentle Intention: Approach this with curiosity and an open mind, ready to explore the simple act of eating with fresh awareness.

    The 5-Minute Mindful Eating Exercise:

    (Minute 1: Observing with Your Eyes and Touch)

    • Sight: Hold the piece of food in your hand or on a plate. Take a moment to really see it. Notice its color(s), shape, texture, and any imperfections. Imagine you’ve never seen this type of food before. What details catch your eye?
    • Touch: Now, pick up the food (if you haven’t already). Explore its texture with your fingers. Is it smooth, rough, soft, firm, sticky, dry? Notice its weight and temperature in your hand.

    (Minute 2: Engaging Your Sense of Smell)

    • Bring the food closer to your nose. Close your eyes if it helps you focus.
    • Inhale deeply. What scents do you notice? Is the aroma sweet, earthy, fruity, nutty, subtle, or strong?
    • Does the smell evoke any memories or feelings? Simply observe without judgment.

    (Minute 3: The Anticipation and the First Bite)

    • Slowly bring the food to your lips. Notice any sensations as it touches your lips or tongue.
    • Take one small bite. Before you start chewing, just let the food rest in your mouth. What are the initial taste sensations? Is it sweet, sour, salty, bitter, umami?
    • Notice the texture against your tongue and teeth.

    (Minute 4: Chewing Slowly and Savoring)

    • Begin to chew very slowly, much slower than you normally would.
    • Pay attention to the changing texture and the evolving flavors as you chew.
    • Notice the act of chewing itself – the movement of your jaw, the work of your teeth.
    • Try to resist the urge to swallow immediately. See if you can detect all the subtle nuances of taste.
    • When you do swallow, follow the sensation of the food moving down your throat.

    (Minute 5: Noticing the Aftertaste and Gratitude)

    • After you’ve swallowed, pause for a moment. What tastes or sensations linger in your mouth?
    • Bring your awareness to your body. How does your stomach feel? Do you notice any sense of satisfaction or nourishment from this small bite?
    • Take a moment to reflect on the journey of this food – from the sun, soil, and water that helped it grow, to the people who may have harvested, transported, and prepared it.
    • Offer a silent moment of gratitude for this nourishment and the experience of mindful eating.
    • Gently bring your awareness back to your surroundings.

    Bringing Mindful Eating into Your Daily Meals:

    While you may not eat every meal with this level of intense focus, you can bring elements of mindful eating into your daily life:

    • Start with One Mindful Bite: Begin each meal by savoring the first bite with full awareness.
    • Put Down Your Utensils: Between bites, put your fork or spoon down to encourage slower eating.
    • Minimize Distractions: Try to eat at least one meal a day without screens or other distractions.
    • Listen to Your Body: Pay attention to your body’s signals of hunger before you eat and fullness as you eat.
    • Express Gratitude: Take a moment before eating to appreciate your food.

    Mindful eating is a practice that deepens your connection to your food, your body, and the present moment. It’s a simple yet powerful tool for enhancing your well-being, perfectly aligning with the holistic philosophy we cultivate at Enlightened.

    Interested in exploring how mindfulness can transform other areas of your life?

    Enlightened offers guidance through Holistic Wellness Coaching to help you develop mindful habits that support your overall health and peace of mind.

  • Understanding Holistic Wellness at Enlightened: Your Questions Answered

    In today’s fast-paced world, many of us are seeking more than just temporary fixes for what ails us. We’re looking for a deeper sense of well-being, lasting relief, and a genuine connection to ourselves. This is where holistic wellness comes in, and at Enlightened, it’s the cornerstone of everything we do. But what does “holistic” truly mean, and how can it benefit you? Let’s explore some common questions.

    1. What does “holistic wellness” really mean at Enlightened?

    At Enlightened, holistic wellness means we view you as a whole person—mind, body, and spirit. We understand that these aspects are deeply interconnected and that true health arises when they are all nurtured and in harmony. It’s not just about addressing a specific symptom in isolation; it’s about looking at the bigger picture of your life, your environment, your stressors, and your joys to support your overall vitality. Our aim is to help you heal your body as a whole.

    2. How is the approach at Enlightened different from some conventional treatments?

    Conventional medicine often excels at treating acute conditions and specific diseases, which is incredibly important. The holistic approach at Enlightened is complementary and aims to understand and address the root causes of imbalance or discomfort, rather than solely managing symptoms. We focus on empowering you with knowledge and self-care strategies, fostering your body’s innate healing capabilities, and promoting long-term well-being and functionality. We seek to understand how physical discomfort may be linked to emotional stress or spiritual disconnection, and vice-versa.

    3. What is the mind-body-spirit connection, and why is it so central to your philosophy?

    The mind-body-spirit connection is the understanding that our thoughts, feelings, physical health, and spiritual sense of self are not separate but are constantly influencing each other. For instance, chronic stress (mind) can lead to muscle tension and pain (body), or a lack of purpose (spirit) can impact your overall energy and motivation. At Enlightened, nurturing this connection is paramount because we’ve seen that “clients have shown greater success on their wellness journey by incorporating the trinity of mind, body, spirit”. Addressing all aspects leads to more profound and sustainable healing.

    4. Who can benefit from adopting a holistic wellness approach?

    Honestly, anyone! While we often say, “Anyone is welcome”, individuals who particularly benefit are those:

    • Seeking relief from chronic pain, discomfort, or stiffness.
    • Feeling overwhelmed by stress, anxiety, or the demands of modern life.
    • Experiencing symptoms of burnout or low energy.
    • Wanting to make sustainable, healthy lifestyle changes.
    • Interested in natural remedies and self-care (like herbalism or aromatherapy).
    • Looking for a deeper connection to themselves or a greater sense of purpose.
    • Seeking to improve overall functionality and vitality.

    5. Is holistic wellness compatible with the medical care I’m already receiving?

    Absolutely. Holistic wellness practices are generally designed to be complementary to, not a replacement for, conventional medical care. We encourage open communication with all your healthcare providers. Larissa is always happy to work as part of your broader wellness team, and it’s important to keep your doctor informed about any holistic therapies or herbal remedies you are using.

    6. What kind of results can I realistically expect from holistic wellness practices?

    Results vary for each individual, as your journey is unique. However, clients often report:

    • Reduced pain and physical discomfort.
    • Improved mobility and physical function.
    • Better stress management and reduced anxiety.
    • Increased energy levels and vitality.
    • Enhanced emotional balance and self-awareness.
    • A greater sense of inner peace and purpose.
      The focus is on gradual, sustainable improvements and empowering you with tools for long-term well-being.

    7. How does Larissa Giles’s unique background (LMT, PTA, Holistic Coach) shape the care at Enlightened?

    Larissa’s diverse qualifications are what make the approach at Enlightened truly unique and integrated.

    • Her LMT skills provide expert therapeutic touch.
    • Her PTA knowledge offers a deep understanding of body mechanics, pain, and rehabilitation, enhancing the effectiveness of bodywork and movement guidance.
    • Her Holistic Health and Wellness Coaching certification allows her to guide you through lifestyle changes, stress management, and achieving your broader wellness goals, tying everything together.
      This synergy means your care is informed by multiple perspectives, leading to a more comprehensive and effective plan.

    8. Do I need to subscribe to a particular spiritual belief system to benefit from your services?

    Not at all. While we offer Spiritual Wellness services for those who are interested, our overall holistic approach respects all individual belief systems, including those who do not identify with any specific spiritual path. The “spirit” aspect of our mind-body-spirit philosophy refers to your inner essence, sense of purpose, connection, and what gives you meaning in life – which is deeply personal. We meet you where you are.

    9. How long does it typically take to see changes or improvements with a holistic approach?

    This is also very individual. Some people may experience immediate relief from certain symptoms (like relaxation after a massage). Deeper, more lasting changes related to chronic conditions, lifestyle habits, or emotional patterns often take more time and consistent effort. Holistic wellness is a journey, not a quick fix. We focus on sustainable progress and empowering you with tools for the long term. Larissa will discuss realistic expectations with you during your consultation.

    10. I’m new to all of this. What’s the best first step to take at Enlightened?

    The best first step is often to schedule an initial consultation. This allows you to discuss your needs and goals with Larissa, learn more about our services, and collaboratively decide on the most appropriate path for you. It’s a no-pressure way to explore how Enlightened can support your journey to well-being.

    Ready to Explore Your Path to Holistic Wellness?

    At Enlightened, we’re passionate about guiding you towards a life of greater balance, vitality, and peace. If you have more questions or are ready to begin your journey, we invite you to connect with us.

  • The Power of the Pause: Creating Space for Intentional Decisions in a Reactive World

    In the constant hum of modern life, how often do you find yourself reacting instantly to situations, emails, or demands, only to wish later you’d handled things differently? We live in a world that often rewards speed and immediate responses, yet this pressure can lead to stress, misaligned choices, and a feeling of being swept along by events rather than intentionally navigating our path.

    At Enlightened, serving our Warren/Youngstown community, we believe that one of the most potent tools for living a more intentional life is remarkably simple: the power of the pause. Learning to create even a few moments of space between a stimulus and your response can be transformative, allowing you to move from reactivity to thoughtful action, fostering greater clarity, and aligning your decisions with your deepest values.

    The Cost of Constant Reactivity

    When we operate on autopilot, constantly reacting to external triggers, we often:

    • Increase Stress Levels: Quick, unthinking reactions are frequently driven by stress hormones, perpetuating a cycle of anxiety.
    • Make Hasty Decisions: We may choose paths that aren’t truly in our best interest or that conflict with our long-term goals.
    • Experience Regret: Words spoken in haste or actions taken impulsively can lead to misunderstandings and regret.
    • Feel Overwhelmed: A reactive state can make us feel like we’re constantly fighting fires, rather than proactively managing our lives.
    • Disconnect from Our Inner Wisdom: When we don’t pause, we miss the opportunity to tap into our intuition and deeper understanding.

    Living intentionally requires us to consciously step out of this reactive cycle.

    Creating Space: How to Cultivate the Pause

    The good news is that incorporating pauses into your day doesn’t require a monumental effort. It’s about building a mindful habit:

    1. Recognize Your Triggers:
      What situations, people, or thoughts typically provoke an immediate, unthinking reaction from you? Becoming aware of your personal triggers is the first step. Maybe it’s a particular type of email, a critical comment, or feeling rushed.
    2. The “One Breath” Rule:
      When you notice a trigger, or before making a non-urgent decision, commit to taking just one conscious breath. Inhale deeply, exhale slowly. This simple act can create just enough space to interrupt an impulsive reaction.
    3. Develop a Mental “Pause Button”:
      Visualize a pause button in your mind. When you feel that familiar surge of reactivity, mentally “press” it. This can be a surprisingly effective cue to halt an automatic response.
    4. Ask a Simple Question:
      Before responding or deciding, ask yourself a quick internal question like:
    • “What’s most important here?”
    • “How do I truly want to respond?”
    • “Is this aligned with my values?”
    1. If Possible, Delay Response:
      For non-urgent matters (like a challenging email or a complex decision), give yourself permission to step away and respond later when you feel calmer and have had time to think more clearly. “Let me get back to you on that” is a perfectly acceptable response.

    The Benefits of Responding Thoughtfully

    When you consciously create these moments of pause, you open the door to numerous benefits:

    • Increased Clarity: A pause allows the initial emotional intensity to settle, giving your rational mind a chance to engage.
    • More Aligned Decisions: You have the space to consider if your choice aligns with your core values and long-term goals (a topic we’ll explore more in our next “Talk About It Tuesday” post!).
    • Improved Communication: You’re less likely to say something you regret and more likely to communicate effectively and respectfully.
    • Reduced Stress & Anxiety: By not constantly reacting from a place of stress, you help to calm your nervous system.
    • Enhanced Self-Awareness: Pausing allows you to observe your internal reactions and understand yourself better.
    • Greater Sense of Control & Empowerment: You shift from being driven by external events to being the conscious author of your responses.

    The Pause: A Foundation for Intentional Living

    The power of the pause is foundational to living an “Enlightened” life. It’s a practice that supports mindfulness, healthy communication, boundary setting, and ultimately, your journey toward self-actualization. It’s about bringing thoughtful intention to your interactions and decisions, one breath, one moment at a time.

    Where in your life could a simple pause make the biggest difference this week?

    If you’re seeking guidance on how to cultivate more mindfulness, manage reactivity, and make more intentional decisions, Enlightened offers supportive Holistic Wellness Coaching.

  • Workbook Wednesday – Workbook #1

    week 1 workbook finalDownload

    This workbook will help you:
    ● Master a simple 5-minute breathing practice for instant calm and daily reset
    ● Understand self-actualization as a practical path to fulfilling your potential
    ● Develop the life-changing skill of pausing before reacting
    ● Build a foundation of holistic wellness that honors your whole person

    How to Use This Workbook:
    ● Find quiet spaces for breathing and reflection exercises
    ● Answer honestly – there are no “right” or “wrong” responses
    ● Use examples provided as inspiration, but trust your own experience
    ● Return to exercises whenever you need guidance or clarity
    ● Consider sharing insights with a trusted friend or wellness coach

  • Unlocking Your Potential – What Self-Actualization Really Means (And How to Begin)

    Welcome to “Talk About It Tuesday,” our weekly space at Enlightened dedicated to exploring the deeper aspects of well-being that empower you to live a more fulfilling and authentic life. Today, we’re diving into a concept that might sound lofty but is incredibly relevant to us all: Self-Actualization.

    What does it truly mean to “unlock your potential” or to work towards self-actualization? It’s not about achieving some mythical state of perfection. Rather, it’s an ongoing journey of becoming the most authentic, capable, and fulfilled version of yourself. It’s about aligning your actions with your deepest values, pursuing personal growth, and living a life that feels genuinely meaningful to you.

    Demystifying Self-Actualization: More Than Just a Buzzword

    The psychologist Abraham Maslow famously placed self-actualization at the peak of his hierarchy of needs – the drive to realize one’s full potential. But what does this look like in everyday life, especially for those of us navigating the busy demands of work, family, and community in places like Warren/Youngstown?

    Self-actualization isn’t about grand, unattainable achievements. It’s woven into:

    • Authenticity: Living in alignment with your true self, values, and beliefs, rather than conforming to external pressures or expectations.
    • Growth Mindset: Embracing challenges as opportunities for learning and development.
    • Purpose: Having a sense of meaning and direction in your life, even if it evolves over time.
    • Acceptance: Acknowledging and accepting yourself, including your imperfections, while still striving for growth.
    • Creativity & Problem-Solving: Engaging your unique talents and finding creative solutions to life’s challenges.
    • Spontaneity & Openness to Experience: Being able to appreciate the present moment and embrace new experiences.

    At Enlightened, we see self-actualization as an integral part of holistic wellness. When your mind, body, and spirit are nurtured, you create fertile ground for your potential to blossom.

    Connecting Self-Actualization to Your Well-being

    Why is striving for self-actualization important? When you’re actively engaged in this journey:

    • You often experience greater joy and fulfillment.
    • Your resilience in the face of stress and adversity increases.
    • You cultivate deeper, more authentic relationships.
    • Your sense of self-worth and confidence grows.
    • You feel more empowered to make choices that support your well-being.

    Larissa Giles’s own “core why” – her personal journey of healing and her desire to share the knowledge she gained [cite: Website Copy for Enlightened.pdf] – is a beautiful example of living out a deeply personal path that aligns with self-actualization principles.

    How to Begin Your Journey (Small Steps, Big Impact):

    The path to unlocking your potential doesn’t require a drastic life overhaul. It begins with small, intentional steps:

    1. Cultivate Self-Awareness:
    • Talk About It: Start by reflecting on your values. What truly matters to you? What makes you feel alive and engaged? Journaling or discussing this with a trusted friend or a holistic wellness coach can be incredibly insightful.
    • Notice your thoughts and feelings without judgment. What patterns do you observe?
    1. Identify Your Strengths:
    • What are you naturally good at? What activities make you lose track of time? Recognizing and utilizing your strengths is empowering.
    1. Step Outside Your Comfort Zone (Gently):
    • Try something new that piques your interest, even if it feels a little scary. Growth happens at the edges of your comfort zone.
    1. Practice Self-Compassion:
    • Be kind to yourself. Self-actualization is a journey with ups and downs. Treat yourself with the same understanding you’d offer a friend.
    1. Set Meaningful (Small) Goals:
    • What’s one small thing you can do this week that aligns with your values or helps you grow in an area that’s important to you?

    The Role of Holistic Support

    Embarking on the journey of self-actualization can be incredibly rewarding, but it’s also helpful to have support. At Enlightened, our Holistic Wellness Coaching services are designed to help you:

    • Clarify your values and vision for your life.
    • Identify and overcome limiting beliefs.
    • Set meaningful goals and create actionable steps.
    • Develop self-awareness and self-compassion.
    • Integrate practices that support your mind, body, and spirit, creating a foundation for your potential to unfold.

    Unlocking your potential is a lifelong adventure, unique to each individual. It’s about embracing who you are and continually striving to become more of that authentic self.

    What does “unlocking your potential” mean to you? We invite you to “Talk About It.”

    If you’re ready to explore your path to self-actualization and empowerment, Larissa is here to guide and support you.

  • A 5-Minute Reset: Mindful Breathing for Instant Calm

    In the midst of a hectic day, when your thoughts are racing and stress feels like it’s tightening its grip, do you ever wish for a simple, immediate way to find a moment of peace? The good news is, you already possess one of the most powerful tools for instant calm: your breath.

    Mindful breathing is a foundational practice that can anchor you in the present moment, quiet the mental noise, and soothe your nervous system. It doesn’t require any special equipment or a lot of time – just a few minutes and your willingness to be present. At Enlightened, we often guide our clients in the Warren/Youngstown community through simple practices like this to help them navigate daily pressures with greater ease.

    Let’s embark on a 5-minute mindful breathing exercise together. Find a comfortable position, and let’s begin.

    Preparing for Your Mindful Moment:

    1. Find Your Space: Choose a place where you can sit or lie down comfortably without being disturbed for the next five minutes. This could be a chair at your desk, a quiet corner in your home, or even a parked car.
    2. Settle In: If you’re sitting, try to keep your spine relatively straight but not rigid, with your feet flat on the floor. If you’re lying down, allow your body to be fully supported. You can close your eyes gently, or keep a soft, unfocused gaze downwards if that feels more comfortable.
    3. Let Go of Expectations: There’s no “right” way to feel during this exercise. The goal isn’t to stop thinking, but simply to become aware of your breath and anchor your attention there.

    The 5-Minute Mindful Breathing Exercise:

    (Minute 1: Settling and Noticing)

    • Bring your attention to the fact that you are breathing. Don’t try to change your breath in any way just yet. Simply notice it.
    • Observe the natural rhythm of your breath – the gentle rise and fall of your chest or abdomen.
    • Notice where you feel the sensation of breathing most vividly. Is it at the tip of your nose as the air enters and leaves? Is it the expansion of your chest? Or the gentle movement of your belly? Rest your attention there.

    (Minute 2: Deepening Awareness)

    • Now, begin to gently deepen your breath, if that feels comfortable. Take a slightly longer, fuller inhalation through your nose, feeling the air fill your lungs.
    • Exhale slowly, perhaps through your mouth with a soft sigh, or gently through your nose. Imagine releasing any tension with each outward breath.
    • Continue this pattern of slightly deeper, slower breaths. Feel the air moving in, and the air moving out.

    (Minute 3: Anchoring to the Breath)

    • As you continue to breathe, your mind will likely wander – this is completely normal! Thoughts, sounds, or sensations might pull your attention away.
    • Each time you notice your mind has drifted, gently acknowledge where it went (e.g., “thinking,” “sound”) without judgment, and then softly redirect your focus back to the sensation of your breath.
    • The breath is your anchor in this present moment. Each return to the breath is a moment of mindfulness.

    (Minute 4: Exploring Sensations)

    • Continue to follow the full cycle of each breath: the coolness of the air as you inhale, the pause at the top of the breath, the warmth of the air as you exhale, the pause at the end.
    • Notice any subtle sensations in your body as you breathe. Perhaps a softening in your shoulders, a release in your jaw, or a sense of calm spreading.
    • Simply observe these sensations with gentle curiosity.

    (Minute 5: Returning and Carrying Calm Forward)

    • As these five minutes draw to a close, allow your breath to return to its natural rhythm if you were consciously deepening it.
    • Take a moment to notice how you feel now, compared to when you started. Is there a bit more space? A little more calm?
    • When you’re ready, gently wiggle your fingers and toes. If your eyes were closed, allow them to slowly open, taking in your surroundings.
    • Carry this sense of mindful presence with you as you move back into your day.

    Integrating Mindful Breathing into Your Life

    This simple 5-minute exercise can be a powerful reset button. You can practice it:

    • When you wake up, to start your day with intention.
    • During a stressful moment at work.
    • Before an important meeting or conversation.
    • When you feel overwhelmed or anxious.
    • Before bed, to help you unwind.

    The more you practice, the easier it becomes to access this state of calm and presence. Mindful breathing is a skill that, like any other, strengthens with use. It’s a beautiful way to connect with yourself and cultivate a little more peace in your everyday life, reflecting the core principles of holistic wellness we embrace at Enlightened.

    Interested in exploring more mindfulness practices or personalized guidance?

    At Enlightened, Larissa Giles offers Holistic Wellness Coaching and Spiritual Wellness sessions that can help you develop a deeper mindfulness practice and integrate it effectively into your life.