Anytime Stress Elimination

May 12, 2018

 

We all have moments on our lives where things feel overwhelming and at different times of the day we may need to relax for different reasons.  In this blog I hope to help you to meet the demands of a normal day, enrich your free time and have a better night’s sleep.

 

Wake up and Stretch.

 

This is a great way to awaken your body and prepare it for a long, busy day. Stretching in the morning reduces back pain. It increases flexibility It improves circulation and raises energy

stretching in the morning really improves your quality of life. It takes only 10 to 15 minutes to stretch every morning, but the effect lasts throughout the day.

 

Morning meditation

 

I call this my Spiritual Breakfast.  Each morning we choose carefully a healthy breakfast, fruit, special drinks, supplements etc.

 

How often do we feed our minds with the correct fuel for the day?  Meditation in the morning gives your mind time to wake fully, it puts you in the best frame of mind so that you can handle anything the day throws at you, it sets your intentions for the day.

 

  • Sit in a comfortable, supported position – legs /feet planted, spine/back tall, shoulders/arms relaxed, hands resting comfortably, neck tall, jaw relaxed, eyes gently closed (or a tiny bit open)

  • Take a few easy breaths to settle, and pick a spot to focus on the breath (could be tip or inside of nose, at the back of the throat, the belly/chest area) and consciously focus on your breath, ‘watching’ it

  • No need to change or control, just keeping your awareness/attention on it (You may find it slows and deepens naturally, but no expectations)

  • While breathing, focussing on your spot, try to become fascinated by your breath. Start to notice the qualities of your unique breath, in this moment. Notice the length... depth... temperature... where you’re breathing to... – notice it all. If you do get distracted, that’s ok, when you notice the distraction just gently invite the mind to come back again and again to the breath

  • Continue in this way for a few minutes (using a timer can help) and when complete slowly bring your awareness back to the environment around you, and slowly come back to yourself, and open your eyes. Rest for a few moments, then resume your day – with a smile.

 

Lunchtime activator, re-focusing.

 

By lunchtime we often have been super busy, been running around and we may feel we have lost our cool or our focus. Refresh your outlook with this 1- minute breathing exercise to boost blood oxygen and productivity. I love this breath practice whenever I’m feeling frazzled or lacking focus. 

 

 

It is a grounding activity, based on a slow inhalation and an incremental increase in the length of exhalations.

 

  • Inhale to the count of two

  • Exhale to the count of two

  • Inhale to the count of two

  • Exhale to the count of three

  • Inhale to the count of two

  • Exhale to the count of four

  • Inhale to the count of two

  • Exhale to the count of five

 

Repeat several times, then return to your normal breathing. 

 

Your improved breathing will help regulate the oxygen flow in your blood, making you more alert. With a sharper focus, you can stay on task and make fewer mistakes, saving you time in the long run.

 

Afternoon Up-lifter

 

After a period of time at your office desk you may find that your neck and shoulders are feeling tight these exercises are a great way to loosen tension, unwind, release tension in your back and shoulders.

 

Evening, de-stress and leave the day behind.

 

Counting Breaths Meditation

  • Sit in a comfortable, supported position – legs /feet planted, spine/back tall, shoulders/arms relaxed, hands resting comfortably, neck tall, jaw relaxed, eyes gently closed (or a tiny bit open)                                                

     

  • Keeping your awareness/attention on the breath start to count your exhales – eg. On the inhale you might like to think ‘and’ then on the exhale think ‘1’, on the inhale think ‘and,’ on the exhale think ‘2’ etc

 
 
  • Start the practice continually counting 4 breaths for your chosen time, trying not to let distraction take you away. If you do get distracted, that’s ok, when you notice the distraction just gently invite the mind to come back again and again to counting the breath, starting back at 1

 
  • When you can consciously count 4 breaths repeatedly for a few minutes without distraction, work your way up to 7, 10, 15, up to 21 breaths

 
  • Continue in this way for a few minutes (using a timer can help) and when complete slowly bring your awareness back to the environment around you, and slowly come back to yourself, and open your eyes. Rest for a few moments, connect with that feeling of rest, then enjoy your evening – with a smile

 

Even as little as 3-5mins of conscious breathing everyday can start to make a difference – so schedule your ‘breath breaks’ and make them a healthy habit towards your peace and calm. 

 

And there are thousands of practices – so if you don’t connect with these, find other ones that work for you. And keep breathing 

 

As the day closes to an end.

 

 

Treat yourself to a sleep inducing, nurturing foot massage, I find its best to do this after a shower or a soak in the bath or even treat yourself to a foot spa, so you have soft fresh feeling feet.

 

Put a small amount of lotion or oil in your hand. Allow the heat of you hands to warm the lotion.  Smooth the lotion or oil over the foot.

 

Firmly hold the foot with both hands. Rub the top of the foot using a firm motion with your thumbs. Start at the tip of each toe and move slowly all the way up to the ankle. Move back towards the toes and rub with a lighter stroke.

 

This step can be repeated 2 or more times.

 

Continue to hold the foot with both hands and move your thumbs to the bottom of the foot. Rub the bottom of the foot. Start at the tip of each toe and move your thumbs firmly towards the heel. Go back in the direction of the toes and rub the bottom of the foot with your thumbs.

 

This step can be repeated 2 or more times.

 

Repeat the above steps on the other foot.

 

Bedtime Meditation Relaxation.

 

 

Ease into deep sleep by relaxing your entire body you’ll find your mind follows.

  • Let your body sink into the floor or bed. Get comfortable. Shift and move a little to let your body settle deeper into the ground. Be comforted that at this time, everything is ok. Nothing else matters right now. Nowhere to go and nothing to do. Simply feel your body and listen.
     

  • When you become aware of the stillness just remain still. Embrace this feeling of deep rest, deep nourishment, feel your natural breath and breathe easy. Allow your bones to become heavy. Imagine your bones are heavy and sinking into the earth. Release your bones, feel them heavy and feel them sinking allowing tension to melt away. 
     

  • focus your attention deep within yourself now. Create, an intention or affirmation based on what you feel you need to sleep well. A positive statement in the present tense, as though it’s already happening. So, for example, “I flow through life with ease and peace I am relaxed, I am sleeping well”. Come up with your own intention state it three times as though it is already happening. 
     

  • Scan over your body from the top of your head to the tips of your toes slowly. Allow your awareness to travel through your body now on a journey of sensation. Simply feel each part as it is mentioned, and without moving, remain still. Welcome all sensations, just as they are.             

  • Begin to notice your breath. Your natural breath as it flows through you. Feel the in breath, focus on the out breath. As you exhale, imagine a wave passing downward through your body carrying away those last bits of tension. As you inhale a fresh wave flows upward through your whole body bringing a sense of calm to every cell. Then, exhale, the wave flowing downward through your body carrying away any residue of tension.  Allow serenity to come, fall asleep and rest blissfully.                                  

     

     

If you have high levels of stress and anxiety, please feel free to contact Amanda Joy who specialises in stress and anxiety management.  She combines a wealth of knowledge about meditation and mindfulness with modern psychology, psychotherapy and clinical hypnotherapy.  

 

Living on high alert is exhausting there is a solution call now on 07958578464 and book a free consultation. Or pop along to one of Amanda Joy’s meditation sessions at Joy Therapy Centre in Harrogate.  All classes and workshops are listed on the website at www.amandajoy.co.uk  

 

 

 

 

 

 

 

 

 

 

 

 

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