Don’t Stress Out, RELAX!

Here’s a little exercise to feel the difference between being tense and stressed out, and being relaxed. Start by making tight fists, clench your jaw, bring your shoulders up to your ears, and squeeze every muscle in your body tight,thight,tight. Now take a deep breath and on the exhale just let go and completely relax. Let every muscle release every bit of tension. Feel the circulation coming back to your whole body and the relief washing over you.

So next time you feel yourself tensing up, take a deep breath and let go. How does that feel?

SQUEEZE ME

Tip of the Day

5 Minute Coffee Break

Stop whatever you are doing, and get up to make some coffee or get yourself a drink. Keep focused on your task and don’t think about anything else. Sit down close your eyes and take a deep breath inhaling the aroma. Now take a sip, taste it enjoy it a keep your focus on it. If you start to think of something else let the thought go and return to your coffee. Avoid any distractions if possible, co workers, and telephone, whatever. Do this until you finish your coffee. When you have finished take just another minute and notice how you are feeling. Enjoy all your breaks this way!

Healthy body Healthy Mind

We are all connected, body and mind. Keeping ourselves happy, healthy, and well, requires us to take care of both. We need to keep our bodies in shape, fed properly, and find time to rest and relax. Our minds need the exact same things. The good news is what we do for one can positively affect the other.

EXAMPLE; you are overworked, mentally stressed from your job, that mental stress can cause physical illness. Even though there is nothing outside, physically affecting your health, your overworked mind is causing stress to take its toll on your body. The good news is regular physical exercise cam calm your overworked mind reduces stress and keeps you well.

Now we flip it around. You are physically exhausted, you have been running all day heavy lifting, you name it your body is ready for rest but your mind is racing. If you want sleep for your tired body you will have to relax your mind. Meditation, relaxation exercises, visualization, or guided imagery can help calm your mind and allow the body to relax.

We need a healthy balance in our lives to keep us well. Regular practices to relax and energize our bodies and minds can help you to create that balance. Find physical activities and exercises that allow you to let go of everything else while engaging in them. Keeping you mind on what you are physically doing keeps you connected in the present moment, allowing all the stress and strain to dissolve away for the time being. Making time to be quiet and still, turning your focus inward creates time, space and calm feelings.

Whatever you decide to do, pay attention stay focused and get the full experience, make the most of your time by tuning in, to all you do. 

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Relax your body and calm your mind with this simple mantra meditation.

1.       Find a quiet place to sit comfortably with good back support.

2.        Close your eyes and take a few deep breaths, and let you body relax.

3.       Our mantra for this exercise will be the word, RELAX. You can choose any word or phrase that has meaning for you.

4.       Breaths through your nose if you are able, and repeat the word relax quietly, to yourself.( Don’t worry if you get distracted and your mind starts to wander, when this happens simply refocus and begin repeating relax to yourself again)

5.       Keep going for 5 minutes or more if you can, slowly start to move your hands and feet then slowly open your eyes. Take a few deep breaths then go about your day feeling relaxed and refreshed, repeat daily.

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Worrying, will never serve you well, so don’t bother. It’s just something to waste your time on and stress your body and mind. Take all your worries and set them aside, your load will be much lighter.

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Relax and let go of expectations, if you have to travel be ready to hit traffic or get delayed, if everything goes according to plan feel lucky, and if it doesn’t don’t let it ruin your good time.

5 Minute Break

Releasing Muscle Tension

Here is something you can to when you need to wind down and refocus. Bring attention to your body, release the stress that has built up throughout the day and let it go. 

 Sit for a minute and take a few breaths. Focus on your body and look for muscle that are tense or tight. Once you know what muscles to work on pick one to start with. Squeeze the muscle and hold foe a count of 5 then release repeat 3 times. Then move on to the other tense muscles a follow the same process.

This exercise can be done with the whole body when you have the time. Starting with the feet and working your way up to your head.

 

 

 

 

 

 

    

 

 

5 Minute Break

Need a break?
Want to calm your mind?
Ready to recharge?

Here is a simple exercise that will do all three. Counting your breaths.Find a quiet place to sit, I prefer a chair to the floor. Sit in an upright position with your feet flat on the floor. Relax your shoulders and place your hands in your lap palms up.Keep your neck long and head up looking out in front of you. Now you are ready, close your eyes and take a few breaths, inhale and exhale through your nose. Next begin to count breaths ,in then out count after every exhale. You can choose how high you want to count, you can pick a lower number like 5 or 10 then repeat several times or you can count couninusly for the duration of the exercise it's up to you. As other thoughts start to creep into your mind simply let them pass. Don't get attached to any one thought, let them float by and continue to count.

Here are a few tips. Let go of any expectations, you mind will wander, when it does redirect it. The more you practice the easier it gets, so keep trying.Start small and work your way up, try to increase the duration of the exercise as it gets easier. Relax and enjoy yourself this is all for you.

You can do this exercise almost anywhere, at home ,work, in the car(as long as your not driving) while waiting , really almost anywhere. So give it a try make time to do something for you and you will be glad you did.

Finding That First 5 Minutes

Finding time for yourself in a busy schedule can be a challenge, are you up for it? Challenge yourself with the task of finding time in your own schedule for you.

Start by making a list of the things you want to do. Once you have that pick out the things you know are possible. There is no sense in making a list of things that can’t be done that will only bring disappointment, and your goal is a happier more fulfilled life.

Here are a few suggestions that take little time, cost nothing, and can be done in a number of locations.

Go for a walk:

Weather permitting of course. Any time during the day you can take a break. At lunch, after dinner, in between classes, when the kids are at practice any time you can. Get some exercise and fresh air, clear your mind, listen to music, walk the dog. Enjoy your time.

Regular Exercise: 

Exercising regularly, there are many ways to get exercise daily and stay fit; I will be exploring many different ways for you to get your exercise.

Breathing Exercises:

What will it do for you? Breathing Exercises can help to reduce irritability, muscle tension, headaches, and fatigue; they can help you to relax and relieve stress.

Time to learn: a few minutes

Time to practice: Anywhere from 30 seconds to 5 minutes to start..

Where can you do it? This is something that can be done almost anywhere.  At home, work, sitting in the car (not driving) in waiting rooms there are so many possibilities.

Guided Meditation :

What will it do for you? Meditation quiets the mind, when the mind is quiet the body can relax .Meditation can reduce stress lower blood pressure; help you relax as well as reenergize you.

 Time to learn : The more you meditate the better you get at it . I recommend short guided meditations to start, I have found it helps to have something to listen to and focus on. Look for guided meditation mp3 wherever you get you music.

Time to practice:  Start with just a few min and gradually work your way up. The more you do it easier it becomes.

Where can you do it? Some place quiet where you will not be disturbed. I like to download guided meditations on to my mp3 player. Find a quiet spot in the house office, in the car (not while driving) outside on a nice day or even waiting for the kids at a practice.

Reading : Why not wind down before bed with a good book. Take your E reader while you Waite at the Dr’s office. Sit outside on a nice day during your lunch break.

Music : Listening to music you love can make a big difference in your mood design playlists for different things you have to do, like, exercise, cleaning, driving, quiet time before bed or reading.

Getting out with friends : Try to make time to socialize, getting out regularly and enjoying yourself can really lift sprits. Give yourself time with friends as often as you can.