Whether positive stress--called eustress--or negative stress, everyone encounters daily pressures. The key is to manage stressful situations so that they don't impair the health of body, mind or spirit. When tensions arrive, escape for a two- to five-minute break by finding a comfortable, private spot, and care for yourself with a relaxation exercise that transposes negative forces into positive energy, boosts confidence, and eases anxiety.
Supine Flex and Lengthen
While resting comfortably on the floor, close your eyes and breathe lightly. Tighten your muscles progressively from head to toes. Begin by forming a tight fist with each hand and gently squeezing them closed. Contract your scalp, facial muscles, neck, and shoulders. Hold each contraction five to eight seconds, then slowly release in five to eight seconds.
Contract the right arm, then the left arm, chest and back, pelvis and buttocks. Hold, then release.
Contract your right leg, then the left leg, and curl your toes from both feet, squeezing one foot at a time. Hold, then release.
Repeat the sequence a minimum of three to four times or as often as needed.
Rhythmical Breathing
This exercise can be performed in a quiet place, while sitting in a comfortable chair or lying down. Use a pillow to support the neck if needed.
Inhale from the diaphragm for eight counts through the nose, then allow all of the air to exhale through the mouth for eight seconds. Scan the body lightly to make certain that all muscles are completely relaxed.
Repeat this inhale-exhale sequence for several moments as calmness sets in to all muscles. Let the mind drift and senses heighten. Fall deeper into relaxation. Continue slow, controlled breathing and enjoy serenity.
Sitting Quiet Meditation
Tune out extraneous noises so that stillness surrounds the meditation area. Sit or lie quietly with your eyes closed, your hands in your lap or at your sides. With slow, lengthened breaths, dismiss thoughts as quickly as they enter and release any mind chatter, so as to fall into deeper meditation.
Once meditation skills enhance, you can practice mindfulness even inside a busy, active day.
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