15 December – Mindful Calendar: Breathe and Relax

Our most important tool when approaching mindfulness is our breath. It is key to channelling focus, relaxing the body, and calming the mind — and with that, I couldn’t agree more.

1. Get comfortable and place all your attention on your breathing. Breathe in slowly and deeply through your nose. Feel the air entering your body and observe your abdomen rising as it fills with air.

2. Hold your breath for three seconds, then exhale gently through your mouth. Watch your abdomen fall with the exhalation and feel the air leave your body until it is completely out.

3. Hold again for three seconds, then breathe in as before, and out again. Continue this rhythm until there is no other thought in your mind — only the gentle rising and falling of your abdomen, guided by the steady pace of your breath.

4. If your mind wanders, don’t worry. Simply acknowledge what momentarily stole your attention, then calmly guide your focus back to your breathing.

If you can do this on a train, packed in like a tin of sardines, then I truly salute you. It is exactly in moments like these — and in many other everyday situations — that this practice becomes most valuable.

I can see why breath work is such an important mindful tool. Some days, you may want to gently prepare yourself before starting a mindful activity. Personally, I don’t always feel the need — although I do benefit from a short yoga session on YouTube as a quick reset. It’s amazing what just ten minutes of switching on — or switching off — can do.

Sometimes, the simplest practices — like returning to the breath — are the ones that restore us most.

The day began with the familiar rhythm of feeding everyone and getting the children to school, followed by 20 minutes of power yoga with Charlie Fellows — short, grounding, and surprisingly effective. After a shower, I had a bowl of porridge, which felt comforting and steadying before a busy run of errands: dropping off parcels, delivering Christmas cards, visiting the library, and shopping in several places to find specific food items. An espresso and a quick review of the shopping list offered a brief pause before heading home for household chores and more cooking.

Meals throughout the day focused on using what we had: a Brussels sprout gratin to finish the sprouts, and a leek and potato hash with egg to make the most of leftovers. I also baked ginger biscuits in festive shapes — gingerbread men, baubles, trees, and snowmen — to give away with tea bags as small seasonal gifts. Dinner was Vietnamese sticky pork with rice, broccoli, and fermented cabbage, enjoyed at 5pm.

As the day went on, I noticed I hadn’t included much oily fish. Rather than overthinking it, I made a small adjustment by taking two omega-3 capsules and appreciating the fish sauce used in the meal. It felt like a gentle reminder that nourishment is about awareness and flexibility, not perfection — especially during busy December days.