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Quick Tips for Instant Calm
by Mark Thornton
Relax Your Jaw
Notice if you are clenching your jaw. For the next five minutes, allow the muscles in your jaw to relax. Notice 10 times throughout the day if your jaw has become clenched and tight. Less tension here makes you feel less stressed.
Take a Focus Break
Place a finger in the middle of your eyebrows. Lower your head slightly so your chin is close to your chest. Close your eyes, and focus your eyes on your finger tip for one minute. It's fine if your eyelids flutter. This breaks the pattern of stressful thoughts and creates calm.
Blackberry Calm
Change the welcome display on your PDA or Blackberry to “Choose Calm” or “Breathe!” or “Be Calm NOW!” This will be a constant reminder to practice creating calm.
The Calm Commuter
Take a deep breath in. Close your eyes. Count to three. Exhale for a count of three. Be sure there is no pause between your in- and out-breaths. This circular breathing both clams you and increases your energy.
Screensaver Reminder
To prepare for calm, change the screensaver on your computer at work and on your laptop to display reminders to practice techniques for calm. You can use “Deep Calm’…Breather”…or simply “Calm.”
A Deep Breath
Breathe in for four counts. Hold for one count. Breathe out for four counts. Allow your in-breathing to be deep and full.
The Calm Heart
Remember a time when you felt totally relaxed. Where were you? Perhaps it was watching a sunset. Or walking in nature. Maybe it was on vacation on a tropical island where you allowed everyday stresses tosimply drift away.
Close your eyes and remember that time. Try to remember the scents, sensations, and experiences you enjoyed. What feelings washed over you? How relaxed did your body feel? Whatever memory you now experience, give yourself permission to experience it again.
Place your hand on the place in your body where you most experience these sensations. It may be that you now have a more relaxed feeling in your forehead, or that your breathing has slowed as you remember the feeling of calm. Perhaps you experience a feeling of delight and ease in your chest as you remember the waves lapping by the seashore on your last vacation.
Now keep your hand on the place on your body where you notice the sensations the most and visualize the symbol of a heart. Visualize this symbol when you want to recall the sensations you now feel in your body.
I Am Calm
With each in-breath say to yourself, “ I AM”
With each out-breath say “CALM”
Repeat this five times. Notice which parts of your body feels more relaxed, open, quiet, still, and calm.
This is a mantra technique.
A mantra is a sacred word or syllable that is repeated, out loud or inwardly, to achieve a certain effect. Scientific research has shown that ancient techniques such as practicing mantras powerfully create calm.
The Serene Subway
Close your eyes. Imagine your spine is a tube of pure white light. Imagine the light grows brighter and more intense. (Perfect for subway and bus commuters)
The Candle Flame
At home, light a candle and place it an arm’s distance from your eyes. For five minutes gently keep your eyes focused on the flame.
Notice what happens to the outside world when you keep your focus on the flame. Notice the sensations in your body. Notice what happens to your concerns about the day.
The outside world and your concerns about the day are still there. But you are not as stressed as before, as your attention magnifies the calm energy of the candle.
The Belly Breath
Take a deep breath from your belly. With the next breath keep your chest and shoulders still and breather from only your belly. Now breathe so deeply you can feel the waistband of your pants. Breather again and hold the breath for two counts. Repeat fives times.
Excerpted from Meditation in a New York Minute by Mark
Thornton
______________________
Executive meditation coach Mark Thornton writes about a revolution—finding your deepest heart in everyday moments. In
Meditation in a New York Minute, Thornton demystifies meditation and makes it accessible to all. He presents his complete program for enjoying the many benefits of meditation—stress reduction, energy, intense mental clarity—in a New York minute. “If your life is moving at warp speed,” begins Thornton, “more than ever, you need to create calm quickly and profoundly.” Meditation in a New York Minute will teach even the busiest readers.
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