Professor Narelle Lemon

Very good practice this morning ....Monday morning

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2-Minute Self-Compassion for Tiredness — Citizen Wellbeing Scientist Time needed: 2 minutes (40-40-40 seconds) Setting: When exhausted or depleted Purpose: Offering yourself kindness in moments of fatigue Acknowledge with Kindness (40 seconds) What: Recognize you...

Offering yourself kindness in moments of fatigue.

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#selfcompassion
#selfcare
#citizenwellbeingscientist

5-Minute Energy Vampire Recovery — Citizen Wellbeing Scientist Time needed: 5 minutes (90-90-120 seconds) Setting: After draining interactions Purpose: Restoring depleted energy and rebuilding protective boundaries Energy Leak Assessment (90 seconds) What: ...

Restoring depleted energy and rebuilding protective boundaries

#selfcare #citizenwellbeingscientist #boundaries

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3-Minute Space Joy Discovery — Citizen Wellbeing Scientist Time needed: 3 minutes (1 minute each) Setting: End of week in your personal space Purpose: Appreciating what brings happiness in your environment Micro-Beauty Hunt (60 seconds) What: Move slowl...

Appreciating what brings happiness in your environment…especially in your own space.

#selfcare
#space #choice #awareness #compassion
#citizenwellbeingscientist

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2-Minute Best-Spotting Practice — Citizen Wellbeing Scientist Time needed: 2 minutes per person/interaction Setting: Any interaction today Purpose: Intentionally seeking positive qualities in others Active Best-Finding (2 minutes) What: During any conversa...

Ok, spotting the best in others can be challenging, today we flip this with a lovely #selfcare #micromoment routine.

#citizenwellbeingscientist

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5-Minute Energy Protection Practice — Citizen Wellbeing Scientist Time needed: 5 minutes (90-90-120 seconds) Setting: When others' chaos feels overwhelming Purpose: Maintaining your pace and energy despite external urgency Energy Boundary Check (90 seconds) Wh...

Maintaining your pace and energy despite external urgency…you all know what I mean.

#selfcare
#micromoments
#wellbeing
#citizenwellbeingscientist

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5-Minute Morning Freedom Ritual — Citizen Wellbeing Scientist Time needed: 5 minutes (90-90-120 seconds) Setting: First moments after waking Purpose: Reclaiming morning space from reactive digital habits Waking Without Reaching (90 seconds) What: Before ge...

Firwt thing in the morni g routines beyond checking your phone or email is today’s #selfcare #micromoment focus as #citizenwellbeingscientists

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5-Minute Single-Focus Ritual — Citizen Wellbeing Scientist Time needed: 5 minutes (90-90-120 seconds) Setting: Before starting any task Purpose: Creating intentional single-task focus Task Clearing Ceremony (90 seconds) What: Close all unnecessary brows...

Before starting any task, creating intentional single-task focus…our focus for today and our #selfcare as #citizenwellbeingscientist

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2-Minute Response Reset — Citizen Wellbeing Scientist Time needed: 2 minutes (40-40-40 seconds) Setting: After feeling ignored/dismissed Purpose: Creating intentional space between trigger and response Pause & Notice (40 seconds) What: Stop bef...

Creating intentional space between trigger and response….a focus today for when one might feel ignored or dismissed to take back the energy.

#selfcare #citizenwellbeingscientist

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5-Minute Body & Rest Attunement — Citizen Wellbeing Scientist Time needed: 5 minutes (90-90-120 seconds) Setting: Any quiet moment during day Purpose: Tuning into body's rest needs and responding mindfully Body Signal Scan (90 seconds) What: Sit or lie com...

Rest…it’s a massive tool in our #selfcare toolbox as #citizenwellbeingscientists

Tuning into body's rest needs and responding mindfully.

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2-Minute Deliberate Transformative Rumination — Citizen Wellbeing Scientist Time needed: 2 minutes (60 seconds each) Setting: When processing a challenging experience Purpose: Using intentional reflection to transform difficult experiences into growth Learning Excavation...

Today our #micromoments for our #selfcaretoolbox as #citizenwellbeingscientists is all about using intentional reflection to transform difficult experiences into growth…

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3-Minute Surprise Disappointment Processing — Citizen Wellbeing Scientist Time needed: 3 minutes (60 seconds each) Setting: After receiving unexpected reaction from someone Purpose: Processing unmet expectations with self-compassion and clarity Acknowledge the Surprise...

After receiving unexpected reaction from someone, processing unmet expectations with self-compassion and clarity…our focus today for #selfcare as #citizenwellbeingscientists

www.citizenwellbeingscientist.com/blog/3-minut...

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3-Minute Sitting Still with Unsettled Feelings — Citizen Wellbeing Scientist Time needed: 3 minutes (60 seconds each) Setting: Comfortable seated position when feeling agitated or restless Purpose: Finding stability and awareness within unsettled emotions Grounding in Sti...

Finding stability and awareness within unsettled emotions.

#emotions
#selfcare
#micromoments
#unsettled
#citizenwellbeingscientist

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3-Minute Breakfast Savouring — Citizen Wellbeing Scientist Time needed: 3 minutes (60 seconds each) Setting: During your morning meal Purpose: Transforming routine breakfast into mindful nourishment Mindful Preparation (60 seconds) What: Begin with inte...

Mindful eating enhances satiety signals, increases pleasure from food, improves digestion.

#selfcare
#micromoments
#nourishment
#citizenwellbeingscientist

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3-Minute Emotional Regulation — Citizen Wellbeing Scientist Time needed: 3 minutes (60 seconds each) Setting: When emotions feel overwhelming or intense Purpose: Moving from emotional overwhelm to manageable feeling Emotion Recognition (60 seconds) What:...

Moving from emotional overwhelm to manageable feeling.

#selfcare
#emotions
#awareness
#wellbeing
#micromoments
#citizenwellbeingscientist

www.citizenwellbeingscientist.com/blog/3-minut...

3-Minute Friend Positivity Boost — Citizen Wellbeing Scientist Time needed: 3 minutes (60 seconds each) Setting: During time with friends Purpose: Amplifying the joy and energy that friendship naturally creates Appreciation Spotlight (60 seconds) What: Focu...

It’s all about friendship today as #citizenwellbeingscientists

Amplifying the joy and energy that friendship naturally creates.

#selfcare #frienship #joy

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2-Minute Trying Something New Ritual — Citizen Wellbeing Scientist Time needed: 2 minutes Setting: Anytime you want to experiment Purpose: One brave moment of exploration and growth Small Adventure Inquiry (120 seconds) What: Taking one tiny step into the unkno...

One brave moment of exploration and growth…trying something new.

#selfcare
#micromoments
#citizenwellbeingscientist

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2-Minute Weekend Transition Ritual — Citizen Wellbeing Scientist Time needed: 2 minutes Setting: End of work week Purpose: One intentional moment to shift from work mode to weekend restoration Complete the Week (120 seconds) What: Creating conscious closure: ...

Heading into the weekend vibes…one intentional moment to shift from work mode to weekend restoration (plus some bonuses) for our #selfcare and toolbox as #citizenwellbeingscientists

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Today as #citizenwellbeingscientists we are adding to our #selfcare toolbox with 4 #micromoments to support our wellbeing connected to attentive #listening

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5-Minute Leader Self-Care: Filling Your Own Cup — Citizen Wellbeing Scientist Today’s post is in honour of Millie and some leaders who are looking to do things differently. You know who you are 👊 Time needed: 5 minutes (90-90-120 seconds) Setting: Any private moment durin...

Restoring yourself when you're constantly giving to others as a leader. Some tips today and micro-moments to empower you.

#selfcare #leader #leadership #wellbeing #citizenwellbeingscientist

www.citizenwellbeingscientist.com/blog/5-minut...

3-Minute Daily Opportunity Practice — Citizen Wellbeing Scientist Time needed: 3 minutes (60 seconds each) Setting: Any time during your day Purpose: Recognizing and embracing opportunities already present Opportunity Spotting (60 seconds) What: Look for possi...

Recognizing and embracing opportunities already present

#selfcare #opportunity #citizenwellbeingscientist

www.citizenwellbeingscientist.com/blog/3-minut...

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I’m so assoured today!

Well, well, this is magical in that we can now justify Narelle-isms (aka made up words when the brain is tired but we still want to express ourselves 😩🤣🧐😳😉)… I mean frillneneon is just what we all need to express some days 😆😆😆🤣🤣🤣

3-Minute Connection with Others — Citizen Wellbeing Scientist Time needed: 3 minutes (60 seconds each) Setting: Any social moment Purpose: Creating genuine human connection Present Attention (60 seconds) What: Give someone your full presence: - Put away p...

Creating genuine human connection for our #selfcare as #citizenwellbeingscientists

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Flipping Time-Poor: Micro Self-Care When Life Feels Relentless — Explore & CREATE Co. The moments when we feel most time-poor are precisely when we need self-care most—and when it's most possible. What if the very constraints of time-poor living could become doorways to restoration rat...

New on the Wellbeing Whisperer Blog…

Time poverty isn't just about packed schedules. It's about the mental state of scarcity, the breathless feeling that there's never enough time, and the way we abandon ourselves in service of endless demands.

www.exploreandcreateco.com/the-wellbein...

3-Minute Serenity Cultivation — Citizen Wellbeing Scientist Time needed: 3 minutes (60 seconds each) Setting: Any space where you can pause Purpose: Accessing the positive emotion of serenity through gentle awareness Settling Into Stillness (60 seconds) ...

#Serenity isn't reserved for mountaintop retreats or hour-long meditations. It lives in the spaces between breaths. These #selfcare #micromoments of gentle #awareness are scattered throughout your day like hidden treasures, waiting to be noticed.

www.citizenwellbeingscientist.com/blog/3-minut...