This approach also gives you more control over your situation because you’ll have time to decide how to respond. The goal is to give yourself some space, so you can deal with your emotions. If it is a conflict that involves other people, take a few breaths, explain quickly that you are upset (without going into details), and walk away. Remove yourself from an upsetting situation. It might help to play some relaxing music while you do these exercises.Breathe into the places in your body where you feel tension and allow the tension to melt away as you exhale. For example, many people hold tension in their necks, shoulders, knees, lower backs, or arms and hands. Allow your awareness to go to places in your body that feel tense. Breathe deeply into your belly and exhale fully from your belly. Sit comfortably with your hands on your belly.X Research source Breathwork as a Therapeutic Modality: An Overview for Counselors By: Young, J. When you exhale, imagine a grey plume of smoke that represents your negative thoughts or emotions leaving your body. You can even add an easy visualization by imagining you are breathing in a color that relaxes you, like blue or green. Inhale on the even numbers and exhale on the odd numbers. X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source Breathe deeply and evenly during this time in order to oxygenate your brain, slow your heart rate, and eventually gain control of your emotions. X Research source X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source Counteract this reaction by finding a place where you can be alone for at least 10 minutes to focus on your breath. Your sympathetic nervous system accelerates your heart rate, tenses your muscles, and prepares your body to face an attack. When you're stressed, your body goes into what's known as "fight or flight" mode. Develop two new questions to answer the next time you complete the exercise or to share with a friend.Do breathing exercises to immediately relax.What are two things that are not going wrong?.What are two of your dreams for yourself?.What are two fundamental values in your life?.What are two things you are grateful for?. ![]() Who are two important people in your life?.When was the last time you laughed out loud and why?.“If you can change your mind, you can change your life”. The next time you find yourself feeling like everything is going wrong, ask yourself these questions: Become at peace through the warmth of your “Calm Place”. Bring forward your Calm Place flash backs as needed throughout the day. Carry the thoughts, feelings and pieces of Calm with you throughout your day. Allow yourself to feel the pieces of Calm in your moments of Now. Open your eyes and reflect on your feelings in the Calm Place and bring them from your Imagination into your Reality.Awaken all of your senses as you imagine being in the core of your “Calm Place”. With your eyes still closed, imagine the vivid scenery, smell the distinct scents in air, hear the varying sounds in the distance as you touch and feel the multiple textures of the space around you. Now that you have chosen your “Calm Place”, think of every single detail about your Calm Place in your mind.It’s up to you to decide your “ Calm Place”. Examples may include a private island in the sun, your bed, your backyard, a beach, the café downtown or the quiet little bookshop around the corner. This might be your favorite relaxation destination, your fondest memory as a child or a made up perfect place of your choice. Close your eyes and Think of your favorite “Calm Place”.These 3 easy steps to relaxation are great exercises for your Mind, Body and Soul.Īs you move through each step draw an imaginary line in the air in front of you with your finger, making a Square. ![]() As we all know (but often forget) we are never as effective at work, school or home if we are not at our best mentally and emotionally. These 3 steps are quick and easy and can even be completed on the GO! Sometimes I even like to schedule “Me Time” in my calendar to ensure I prioritize taking care of myself inside and out. However, in the busyness of the world today, making time for Self Care and Relaxation can seem impossible. An important part of Self Care is finding time to Relax, whatever that means to you.
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