5 Steps to Calm
A BEGINNER'S GUIDE TO MINDFULNESS
One of the most useful techniques that has helped me reduced my stress is called "mindfulness". It's something I'll show you how to practice in the Crazy2Calm program - which along with nutrition, meditation and a whole lot of self-love will help you be calm amidst life's crazy. In the meantime, however, read this "beginner's guide to mindfulness" and the next time you feel that crazy stress creeping in, don’t panic! You’ve now got an easy way to slow down your breathing and stop your stress levels from spiralling any further.
Melinda x
Step 1
STOP THE CRAZINESS
Physically stop what you’re doing this moment
Clarity and peace can’t exist in a frenzy! Nor can it exist when you’re beating yourself up about what needs to be done/where you need to go/who you need to see.
WHAT TO DO |
Sit upright in a chair. Close your eyes and allow yourself to be still. Take a deep breath in through the nose then exhale through the mouth.
Step 2
SLOW YOUR BREATH
Use the 4-2-6-2 technique to slow your breathing
INHALE for 4 counts, hold for 2
EXHALE for 6 counts, hold for 2
REPEAT
Aim for 30-60 seconds
Step 3
SYNC YOUR THOUGHTS
Consciously sync your thoughts
Thinking “Argh I’m so stressed, I’m totally overwhelmed” will only add to your stress. Guide your thoughts towards supportive and loving affirmations.
WHAT TO DO |
Each time you exhale focus your mind on one of these affirmations:
"I am now letting go of this stress"
OR
“I now allow myself to relax”
Step 4
SOFTEN YOUR SHOULDERS
Remember that stress hangs out in the neck & shoulders
When we’re stressed we often hold the tension in our bodies - particularly in our
neck and shoulders. Let go of this tension and shake it out! Roll and relax your shoulders as you exhale.
WHAT TO DO |
As you exhale, roll your shoulders backwards in a circular motion. Do this five times.
Step 5
SENSE YOUR SURROUNDINGS
Use your senses to bring yourself into the present moment
Stress is often caused by dwelling on the past or worrying about the future. Bring your awareness into the present!
WHAT TO DO |
Keep your eyes closed and focus your attention on the air going in through the nose and out through the mouth. How does it feel? Is the air cool or warm? Where in the body do you feel the sensation of the breath rising and falling? You'll probably have lots of thoughts clamouring for attention but try to simply stay focused on the breath and how it feels. Keep doing this for 2 to 5 minutes or until you feel a little calmer.
Ready for more? |
JOIN MY CRAZY2CALM PROGRAM
THE STRESS REDUCTION PROGRAM
The Crazy2Calm Program is all about freedom - being free to enjoy your life, to focus on your work, to relax and be creative, to connect with the people you love. A step-by-step program in long-term stress reduction, over the course of 10 weeks you'll learn techniques that will help you relieve your anxiety and manage your stress response - so the next time you're facing a challenging situation you'll know how to stay calm, cool and in control!