Chooseday 5th August, Choose to Chill 🧘‍♀️

Good Morning,

Feeling tense? You're not alone. In a world of deadlines, pings and back-to-back meetings, chilling out often feels like a luxury. But taking a mindful pause — even for 30 seconds — can reduce stress, sharpen your focus, and reset your nervous system.

🧘‍♀️ In fact, just 10 minutes of mindfulness a day has been linked to better sleep, reduced anxiety, and improved emotional regulation (Headspace, 2023). Even two deep breaths can shift your brain from fight-or-flight to rest-and-digest mode.

So today, we invite you to Choose to Chill. It doesn’t mean quitting your job to meditate on a mountain (although, tempting). It means finding micro-moments of calm in your everyday life.

Here are 5 quick, science-backed ways to chill – whether you’re at work, at home, or on the go:

🫁 1. Box Breathing (4-4-4-4)

Breathe in for 4 counts, hold for 4, out for 4, hold for 4. Do it for just a minute to reduce anxiety and improve concentration (Cleveland Clinic, 2022). 

🧘 2. Micro-Meditation

Close your eyes and breathe naturally for 30–60 seconds. Focus on your breath or how your body feels. Even short meditations can reduce amygdala activity (the part of your brain linked to stress). 

🚶 3. Walk (without your phone)

Step outside, even for five minutes. Research shows that short walks in nature can lower blood pressure and anxiety by up to 20% (Frontiers in Psychology, 2021). 

🙆 4. Stretch at your desk

Neck tight? Jaw clenched? A few shoulder rolls or a slow head tilt can improve blood flow and release tension — no yoga mat required. 

🍵 5. Do one thing slowly

Whether it's sipping your tea or watering a plant, do it with your full attention. Mindfulness isn’t always about meditating — it’s about presence. 

🌬️ These micro-moments help you return to your day clearer, calmer and kinder — to yourself and others.

And speaking of wellbeing… how about helping someone else chill, too?

💛 Your moment of calm could create peace for someone else: 

✨ For just $5

You can help Our Village provide food and support for families living in poverty.

👉 Donate $5 

✨ For $15

Fund The Salt Foundation’s programs supporting mental and physical wellbeing for isolated Australians.

👉 Donate $15 

✨ For $20

Give a parent access to mindfulness tools through Smiling Mind, improving the wellbeing of the whole family.

👉 Donate $20 

When you Choose to Chill, you create space — for yourself and for others.So take a breath, take a moment, and take action.

Because small acts of calm and kindness add up. 💫

The GoodCompany Team,

Helping people do good, better — every day.

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