![]() There are about a million books written about visualization and meditation and I don’t purport to be an expert on the subject but I do know one thing – we are the authors of our own reality, so if we think positively, we experience positivity. Talking yourself up – say it first, so others can agree You may want to scan from crown to toes if you still feel jittery. Spend a few moments in each place, relaxing and mentally releasing tension as you progress. Sit with your back straight, feet on the floor, crown of your head shining toward the sky.Īs you scan through your body first bring your attention to the body part and then really feel that part. We all know that the most engaging, insightful, “in the flow” moments happen when we are living in the present so let’s get out of your head and into the moment. Mentally relaxing each portion of the body can bring about mindfulness and bring you into the “right now”. Repeat this for as long as needed to slow heartbeat and bring about a calming sensation.īody scan – start at the toes, scan to your nose Slowly exhale, again counting heartbeats, focusing on your belly hand as your lungs empty. Pause at full, holding your breath while your lungs are at capacity for a count of two. Slowly inhale, counting your heartbeats, focusing on the belly hand rise as you inhale…1, 2, 3, 4… Here’s what to do:īring one hand to your low belly and one hand over your heart.Ĭompletely empty your lungs of air and hold empty for a count of two. The racing breath only increases the anxious feelings and makes a stressful situation a breathless one. The first change to our physical bodies when we encounter something that spikes our stress response is increased breathing and heart rate.
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