A simple meditation to ground your mind and bring your focus and energy to the present by checking in with your body and releasing physical tension you may be holding on to.
Music by Natasha Grossfeld, MT-BC.
Breathe Yourself Calm
Breath is one of our best defenses against stress, fear, and frustration. When we find ourselves in a heightened state of anxiety the first step is to calm the sympathetic nervous system. This is the part of our nervous system that activates the fight or flight response. A simple way to restore equanimity is with long, deep breaths. So, let’s give it a try.
Quick Calming Methods
Move You Body to Ease Your Mind
Go for a walk, jog, do jumping jacks, skip down the sidewalk, bike or walk up and down the steps. Exercise brings down anxiety FAST! It doesn’t have to be intense, find the type movement that feels right for you.
Stretch
We tend to contract during stressful times. Everything contracts. Our mind, as our thinking loops in a tight circle, our bodies stiffen, it even shows on our faces with furrowed brows, a tightened jaw and pinched mouth. Our muscles shorten and become less flexible causing discomfort. Stretching releases physical tension, changes focus to body and breath providing overall expansion and relief! Yay!
Having trouble getting started? This is a simple and effective stretch – lay down on the floor, legs extended, arms up over head – imagine your hands and your feet are reaching toward opposite ends of the room. Don’t force anything, stretching shouldn’t hurt. It should have you feeling like a bowl of pudding! Don’t forget to BREEEEATHE
Imagery
It’s helpful to shift our minds by using our imagination or connecting with memories of safety and happiness. The brain doesn’t know the difference between reality and imagination. Cool, huh?
By getting in touch with a happy memory or visualizing a positive experience your body will begin to release neurotransmitters that counteract the stress hormones. Buh, bye cortisol!
This imagery can be a special moment with a loved one, a relaxing day on the beach, an exhilarating hike or the loving embrace of someone special…. let your memories and/or imagination roam to happy places. Imagine the feelings, sounds and scents that might be part of the memory/visualization.
You can easily drift toward this delightful place in your mind when you feel anxious in the future.
What’s Your Mantra?
Find your personal mantra, repeat everyday and many times throughout the day. Repeat to yourself or out loud. You may already have a mantra. That’s great!! Use it! If not, here are some examples:
A Chant: “Om”….Ommmmmmm ~ the “m” vibration is so nice for the brain
Self-loving: “I am enough” or “I am kind, I am loving”
A Favorite Quote: “One day at a time” or “What we think, we become”
Positivity: “I breathe in peace, I breathe out peace”, “I Choose Love” or “I am grateful”
A Mantra holds a different meaning for each of us. It may reflect something you are experiencing right now, who you are at a soul level or how you express yourself to the world. Mostly, it should feel beautifully aligned with your heart, head and spirit as the words move comfortably across your tongue
Self-Compassion
“This is a moment of suffering. Suffering is part of life. May I be kind to myself in this moment. May I give myself the compassion I need” ~~ Kristen Neff
What words do you need to hear to comfort yourself during troubling times? It’s okay to feel cranky, angry, sad, scared. Give yourself permission to sit in your feelings without judgment. By tending to difficult emotions mindfully and with self-compassion you learn how to work with them rather than stuffing them away. 💛 Take a moment to place your hand over your heart, or maybe on your tummy, talk to yourself in a warm and compassionate voice. What would you say to a loved one? Now, say those words to yourself. Reassure yourself. Soothe yourself. Be kind to yourself 💛
Laughter – Humor
What’s Forrest Gump’s password?
1forrest1
😂 I heard all of you reading that just the way Jenny said it in the movie!
Try to laugh at least once a day. If you’re having trouble finding things that make you laugh, don’t worry, I have a boatload of corny jokes!
Watch funny animal videos, comedy shows and maybe standup comedians- there are a bunch available on Netflix. Chat/text with your humorous friends regularly!
“If you wish to provide peace, provide peace for another“~~ Dalai Lama
With deep gratitude and awe for each of you who selflessly provide an incredible sense of peace to others, may it return to you tenfold as peace in your heart, peace of mind and peace in your soul.
❤️ Maureen