Six Ways To Stay Present & Energized

More than a hundred years ago, Albert Einstein addressed the scientific community, passionately presenting the idea that everything we see, hear, taste, touch, and smell is not matter, but energy.

Everything that "matters" is energy.  

And, we as human beings are 100% energy and pure possibility.  Knowing this, energy is our most critical resource yet the majority of us fail to manage it effectively. Unfortunately, most people are so busy taking action and spending their energy that they don’t think about the need to renew their energy along the way.

What you will discover when you read this special report is that energy is a renewable resource. When you know this and establish rituals that support a balance of expending and renewing energy, you’ll find that you are more energized, resilient and engaged in your life and in your work.  You are also more present and available for others living a joy filled life from the inside out.


1. Waking Body Scan

Before you get out of bed in the morning lay on your back with your eyes closed. Then begin to do an entire body scan starting with your toes. Notice how you feel. Pay extra attention to what part of your body is calling to you.

Once you have identified where in your body needs your focus, go to that place, squeeze it, and breathe into it deeply before getting out of bed. You have now identified where your body needs your attention for the day. Keep that part of your body top of mind as you go throughout your day, squeezing and breathing into the area that needs your attention.

2. Stretch From The Inside Out

A good morning stretch is a great way to start your day. It is also extremely powerful to stretch this way throughout your day.

Just as you did in the morning connect with who you are on the inside and then begin to push out into your stretch. Feeling yourself from the inside out, reach your hands over your head, push up with your core, shoulders, and arms as you are stretching up.  At the same time, stretch from out through your abdomen, back and down your legs, ankles, feet, and toes. Repeat the process until you feel complete.


3. Practice The 45-2, 90-10

As you move through your day set up a routine of balance: expending and renewing your energy. An easy process for accomplishing this goal is to practice the 45-2, 90-10 guideline. Every 45 minutes, take two minutes to make small movements. These movements can be as little as stretching your legs or arms, rolling your head or wrists, or shifting your position.

Then every 90 minutes, take ten minutes for large movements such as stepping away from your desk or work area. Take a walk outside or down the hall for a drink of high quality water, fix yourself a healthy snack, or work at your desk standing for a few minutes. Remembering to take these breaks during a busy workday can be challenging; set an alert on your phone or computer as a reminder.


4. Clear Your Mind

Meeting to meeting, project to project, conversation to conversation; the workday can be demanding of your body and energy. Allow your mind the space and time to integrate information throughout your day is key when restoring your mental body energy, in order to be fully present.

Find 1-3 minutes in a place where you can close your eyes, breathe slowly in and out through your nose, and count your breath.  Focus on your breath. If your mind wonders, bring it back to your breath and continue to count. Practice this exercise for at least one minute. This exercise allows your mind to integrate information and allows you to be more present and available for what is next in your day.

5. Smooth Your Transitions

At the end of your day when you are hurrying home to be with those you love, STOP.  Take 5-15 minutes to give your physical, emotional, mental and spiritual energy bodies an opportunity to recharge. You can listen to music, meditate, read, or even take a walk or run through the neighborhood. If you are pressed for time you can do this in as little as 1-3 minutes by sitting in your car in the driveway, breathing in and out through your nose and counting your breaths. Do something positive.

Taking the time to integrate your day as well as transition your mindset before interacting with those at home prepares you to be present and available for what responsibilities await you when you open the door.


6. Relax Your Brain

Before heading off to bed, take the time to relax your brain and prepare your body for sleep.  Begin by lying comfortably on the floor, legs together and arms lying about 45 degrees out to your side.  Close your eyes, breathe in and out through your nose, and begin to tap your toes together - allowing your feet to rotate out to the sides and then back together. Keep your knees touching each other as you rotate your legs out to the side and back to tap your toes.

Now, close your eyes and rotate your head from side to side. Continue this process of counting as you tap. Count for 300-700 taps or practice for 3 - 5 minutes. When you feel complete, slowly stop tapping and rotating your head. Lie quietly with your eyes closed. Continue to breathe in and out through your nose. Feeling the energy inside of you. Continue this quiet exploration for a minimum of 1 to 2 minutes. You can then settle peacefully in bed for a renewing night’s sleep to then rise and begin again tomorrow.



Let’s Take A Deeper Dive

Are you…

  • Aspiring to live your life fully?
  • Seeking more balance in your personal life?
  • Seeking more balance in your work life?

If you are ready to increase your energy and resilience in order to sustain higher performance in your work and personal life, I invite you to take my Energy Wellness Assessment. When you take the assessment you will discover where you are on track and what areas you need to focus on to create the life you desire to live!

Click Here to Take the Energy Wellness Assessment