THE N+B WEEKEND WELLNESS PLAN

Starting to feel depleted and defeated after being back at work after being on holiday? Try this simple feel-good plan over a weekend to get your motivation and energy restored by Monday…

SATURDAY – RELAX

A day to relax and reflect...

WAKE UP: and calm down

Before you get out of bed lie on your back with arms stretched out at shoulder level; knees bent and together. Roll slowly to the right, lifting up your left hip. Look up your left arm to hand. Return to the centre and repeat on the left. Do five times on each side. This yoga move relaxes your muscles and mind before you start the day.

 

MORNING: massage

Heat and massage boost circulation and raise body temperature. Resting afterwards makes you more aware of your temperature slowly falling and in turn makes you feel more relaxed.

 

Step 1: Take a hot, steamy shower for at least 10 minutes.

Step 2: When muscles are warmed up, massage your body with long, flowing strokes using a body lotion or oil. Keep the movements slow and deliberate and work towards the heart. Keep working on the area until it feels warmer. Starting with your feet, work up your legs, your stomach (using circular movements), breasts, buttocks and back. Massage each of your hands, working your thumbs into the fleshy part of each palm. Finish with long strokes along your arms to your heart.

Step 3: Slip into some comfy clothes and lie down in a darkened room with no distractions. If you can drift off to sleep for an hour, you’ll feel even better.

AFTERNOON: meditate

Don’t make any plans – leave the afternoon free. It may be disorientating to find yourself with free time after a week of to-do lists, but try to relax into it. Instead of trying to achieve something, try meditating. Mindfulness meditation is a simple yet powerful practice that can help you reduce stress, increase focus and attention, and promote a sense of calm and well-being. Here are a few tips to help you get started:

Find a quiet, comfortable place to sit: Find a place where you can sit comfortably without being disturbed, and try to minimise background noise as much as possible.

Sit in a comfortable position: Sit in a position that is comfortable for you. You can sit on the floor with your legs crossed, or you can sit in a chair with your feet flat on the floor.

Set a timer: Set a timer for the length of time you would like to meditate. Start with a shorter period, like five or ten minutes, and gradually increase the length of your meditation sessions as you become more comfortable.

Pay attention to your breath: Begin by focusing your attention on your breath. Observe the sensation of the breath as it moves in and out of your body. You can count your breath or silently say "in" and "out" as you breathe.

Notice your thoughts: When you notice your mind wandering, gently bring your attention back to your breath. Remember, the goal of meditation is not to clear your mind, but to practice being present and aware of your thoughts and emotions.

Be kind to yourself: Meditation can be difficult at first, and it's normal to be distracted or find it hard to focus. Be kind to yourself and don't be too hard on yourself if you get distracted during your meditation.

Be patient: Stick with it, as mindfulness and meditation take time and patience to develop. It can take some time to see the benefits, but with regular practice, you will likely notice changes over time.

EVENING: chill out

Plan for a night watching one of your favourite movies. But first give yourself a mini-facial at home:

Cleanse your skin: Start by cleaning your face with a gentle cleanser to remove any dirt and makeup. Use warm water and massage the cleanser into your skin in circular motions, focusing on your T-zone. Rinse your face with cool water to close your pores.

Exfoliate: Next, use an exfoliating scrub or a gentle face brush to remove dead skin cells and brighten your complexion. Gently massage the exfoliant onto your skin, focusing on areas with dry or rough skin. Rinse your face with cool water again.

Steam: Fill a bowl with hot water, and add a few drops of your favourite essential oil.  Place a towel over your head and lean over the bowl, allowing the steam to open your pores. Keep your face a safe distance from the water. Steam for about 5 minutes.

Mask: Now is the time to apply a face mask of your choice, scroll below to see our pick. Follow the instructions on the product packaging and leave the mask on for the recommended amount of time.

Tone: After the mask is removed, use a toner to restore your skin's natural pH balance and to tighten your pores.

Nourish: Finish by applying a moisturiser or a serum to hydrate your skin and lock in moisture. Use upward motions to massage the moisturiser into your skin, focusing on your cheeks, forehead, and chin.

SUNDAY – REVITALISE

A day of focusing on energy and alignment...

WAKE UP: and let the sunshine in

Have a warm cup of water with a large wedge of fresh organic lemon to kick-start your liver for the day and then step outside. Exposing yourself to even a few minutes of direct sunlight as soon as you get up is the fastest way to wake yourself up.

MORNING: get moving

Going for an early barefoot morning walk, a practice known as Earthing or grounding. Proponents of earthing believe that walking barefoot on natural surfaces such as soil, grass, or sand can help balance the body's electrical system, reduce inflammation and improve overall health.

The idea behind earthing is that by standing on the ground and touching it directly with the skin, you are able to absorb negative electrons from the earth's surface, which may help to neutralise free radicals in the body. Free radicals are thought to contribute to inflammation and other health problems. There have been some studies conducted on this topic, but the scientific evidence is still limited and inconclusive, and not all scientist agreed on the direct positive effect on human health. Most of the studies that have been done have been small and have not been well-controlled, so more research is needed to understand the potential health benefits of earthing.

Regardless, going barefoot in nature and spending time outdoors can be a relaxing and enjoyable activity and could be beneficial for mental and physical well-being.

 AFTERNOON: look forward to laughing out loud

Research has shown that when you anticipate watching a funny show two days before actually watching it, fatigue and tension is reduced by as much as 50 per cent. So arrange to meet a friend who shares your sense of humour or look forward to watching some of your fave funnies on Netflix. The anticipation is as important as the laughs.

EVENING: do things differently

Run a bath and sprinkle in Addition Studio Bath Salts to feed and soothe your muscles.  Add couple of drops of your favourite essential oil and sink in to soak away your worries. Aim to get to bed by 9.30. It’s probably a break from your usual Sunday night routine – but every now and again you need to make an effort to do things differently. It gives you a whole new perspective on life and that, in turn, gives you energy.

 

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