Whatever the moment has delivered, it is always important to remain calm and peaceful. Let’s face it, we are all humans and are experiencing this crazy wonderful life, and with that comes moments of stress, sadness, anger, and frustration.
Sometimes we expect so much of ourselves that we lose sight of the calmness. Below are 5 easy steps that will take you from monster to magnificent in less than 5 minutes!
Most of us breathe on a shallow level, which means we breathe into our chest. This type of breathing creates anxiety and tension all on its own. The old way of breathing must be replaced with a fuller, healthier breath.
A. Place one hand on your chest and one hand on your belly.
B. Inhale slowly and fully so that your belly pressed against your hand, creating a round Buddha-like belly.
C. Exhale slowly through the nose, while actively pulling your belly button in towards your spine, expelling out all the air.
D. Repeat 2-3 times.
*If this style breathing is new to you, be patient with yourself while you are training yourself how to breathe properly.
2. Relax Your Mind and Body.
Whether we like it or not, our posture is a direct reflection of our emotions. If you are having a negative moment or allowing your “monkey mind” free rein of your thoughts, chances are your body is feeling it too. Do these three simple steps to relax your mind and body.
A. Relax your jaws. Unclench those teeth!
B. Park your tongue. An easy way to be in the moment is to check in on your placement of your tongue. If it is pressed against the back of the teeth or the roof of the mouth, chances are you are in your head stressing/worrying and are not present in the moment.
C. Soften your shoulders. The more tension we feel the closer our shoulders get to our ears. Push those bad boys down! Inhale while rolling the shoulders back and down.
3. Stretch it Out.
No matter where you are, sitting or standing, stretch your body. Try this quick and easy stretch.
A. Inhale, arms up overhead, clapping your hands together.
B. Exhale, lean to the right side.
C. Inhale, back to center.
D. Exhale, lean to the left side.
E. Repeat 2-3 times.
4. Give yourself a pep talk.
Acknowledge your emotions and support them with a positive outlook or affirmation. Below is a statement I use when I’m stressed and needing to let go out what haunts me.
Although I feel _____________, I am in control of my actions and reactions, and right now I choose to respond with love despite this situation.
5. Get Grounded.
You have calmed yourself with breathing, stretching, and positivity, now you can let your worries go and fully ground yourself in the present moment in 5 easy steps.
A. Name 5 things you see.
B. Name 4 things you hear.
C. Name 3 things you feel (actual things you are touching, not emotional feelings).
D. Name 2 things you can smell.
E. Name 1 thing you can taste.
Despite our situations, we are perfectly imperfect beings all trying to define and create our personal happiness; these five steps can help ease the tension, stress, and anxiety. Being present is the best gift you can give to yourself; mind, body, and spirit.
Image credit: AlissaYoga