Many people are turning to Mindfulness Based Stress Reduction (MBSR) to help relieve stress and enhance mental wellness. Very basically, Mindfulness is the practice of being fully present in the moment, rather than dwelling on the past or worrying about the future. Mindfulness Based Stress Reduction techniques include: meditation, deep breathing, yoga, progressive muscle relaxation and others. With regular practice, Mindfulness can help you to find deep relaxation and to manage daily stresses.
Mini Relaxation Exercise:
Mini-relaxation exercises can help reduce anxiety and tension immediately. You can do them with your eyes open or closed. You can do them anywhere, any time, and no one will even know you are doing them! You can “do a mini” are when you are:
- Upset with something that has just happened;
- Waiting in line;
- Put on hold during a phone call;
- In pain (emotional or physical);
- Feeling overwhelmed about the future;
- Dwelling on painful past events.
The basic method for doing a “Mini” is quite simple:
Stand, sit or lie down in a comfortable position. If it is possible, go to a quiet room or put some calm music on. If not, try to block out any outside noises and disturbances.
Now, take a deep breath in through your nose and hold it for a few seconds. Feel your stomach rise as you breathe in. Now slowly let your breath out through your mouth, allowing your stomach to fall as you breathe out. Repeat as many times as you need to. Stop if you feel light-headed or dizzy.
For more information on other MBSR techniques, or to download the 'Calm In The Storm' booklet visit www.de-stress.ca