If today is a challenge, or if something is bothering you and you aren’t sure where to turn for insight, then this minuscule amount of time required to help manage stress should be a priority! You are searching for help so take this time to begin helping yourself.
For those who are not familiar with empowering breathing techniques, do a “simple” inhalation through the nose, and exhalation through the mouth. Keep your breathing slow and deep. You can learn more about mindful breathing techniques another time. For now, let’s just relax. READY? Let’s begin J
Think about the way you’ve been sitting, and the length of time your movement has been limited to fingers flying on the keyboard. . Wiggle around and put sit back from the computer a bit. Straighten up a bit for better oxygen flow. Place your hands on the desk comfortably.
As you Inhale slowly and deeply through the nose think:
“I am an oxygen machine.”
As you exhale slowly and deeply through the mouth think:
“My negative emotions fly away.”
(Please note: Stress causes shallow breathing.)
As you inhale think:
“I am relaxing my mind and body with a quality measure of oxygen.”
Exhale slowly and think:
“My shoulders relax and tension diminishes with every exhalation.”
Visualize it and feel it as it is happening. When you breathe mindfully this IS what happens!
Continue this process of breathing. Direct your attention to your fingers and clasp them together. Stretch your arms in front of you, palms facing away. Still clasped, lift them up over your head and stretch. Inhale. Exhale.
As you bring them downward, with fingers still clasped, place your hands on the back of your head and lean back a bit in you chair, allowing the weight of the head to be on the hands and arms, and not the neck. Inhale. Exhale.
Release and shake hands and place them on the desk again.
Start with both feet flat on the floor. Lift heels Drop heels.
Press toes towards you. Drop toes to floor and relax feet.
Do this several times.
Drop the right side of your head to your shoulder and hold.
Bring to center. Drop the left side of your head to your shoulder and hold. Bring to center. Inhale. Exhale.
As you inhale slowly and deeply in through the nose think:
“I can choose my response to any circumstance.”
As you exhale slowly and deeply out through the mouth think:
” Useless worry and fear leave with my exhalation.”
Continue the breathing and remember it can be your secret weapon against stress. It will empower you intellectually and physically. It will allow you to assimilate your thoughts before speaking.
If you can now, stand up and move around a bit. You activate circulation by doing this. Stand in front of your desk; take a walk to get a drink of water. You do not need to walk a mile, but thirty or forty steps with the whole body moving will refresh you blood flow.
When you sit down again be grateful for eyes and ears that work for you without you even thinking about it! Take another great breath and exhale fully.
Now SMILE.
You just did a wonderful thing for YOU. Great job! You can incorporate this tiny “session” into your life whether at work, school, or home. You can do it several times a day for added help in managing stress. The more you are a good “caregiver” for your own body and mind, the easier and more relaxed your days will become. It just happens!
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