Sunday, April 17, 2011

THE INSTANT CALMING SEQUENCE

Meditation and mindfulness are great when you have enough control over your time to enjoy them. But what happens when a crisis requires immediate action?

Here is a six-step program of Instant Calming Sequence that minimizes the negative effects of stress the moment the body begins to feel stressed.

Step 1: Practice uninterrupted breathing. When stress strikes, immediately focus on your breath and continue breathing smoothly, deeply and evenly.

Step 2: Put on a positive face. Smile a grin that you can feel in the corners of your eyes. The conventional wisdom is that happiness triggers smiling but recent studies suggest that this process is a two-way street. Smiling can contribute to feelings of happiness, and in a stressful situation, it can help keep you calm. Try this simple test: Smile a broad grin right now and see if you feel better.

Step 3: Balance your posture. People under stress often look hunched-over.

Maintaining good posture works like smiling. Physical balance contributes to emotional balance. Keep your head up, chin in, chest high, pelvis and hips level, back comfortably straight and abdomen free of tension. Imagine a thread lifting your body from a point at the center of the top of your head.

Step 4: Bathe in a wave of relaxation. Consciously sweep a wave of relaxation through your body. Imagine you're standing under a waterfall that washes away all your tension.

Step 5: Acknowledge reality. Face your causes of stresses head-on. Don't try to deny it or wish that it hadn't happened. Think: "This is real. I can handle it. I'm finding the best possible way to cope right now."

Step 6: Reassert control. Instead of fretting about how the stressor has robbed you of control, focus on what you can control and take appropriate action. Also, think clear-headed, honest thoughts instead of distorted ones.

Quick Relaxation Techniques

The relaxation response technique consists of the silent repetition of a word, sound, or phrase while sitting quietly with eyes closed for 10 to 20 minutes. This should be done in a quiet place free of distractions. Sitting is preferred to lying down in order to avoid falling asleep. Relax your muscles starting with the feet and progressing up to your face. Breathe though your nose in a free and natural way.

You can choose any word or phrase you like. You can use a sound such as "om," a word such as "one" or "peace," or a word with special meaning to you. Intruding worries or thoughts should be ignored or dismissed to the best of your ability by focusing on the repetition. It's OK to open your eyes to look at a clock while you are practicing, but do not set an alarm. When you have finished, remain seated, first with your eyes closed and then with your eyes open, and gradually allow your thoughts to return to everyday reality.

The technique requires some practice and may be difficult at first, but over time almost anyone can learn to achieve the desired state of relaxation. I would recommend practicing the technique once or twice a day. Please do not practice the relaxation response within two hours after eating a meal because the digestive process may interfere with it.

Journey Within

The least explored area by humans is their own self. Self awareness is the first step in knowing what you are all about. Meditation is the first step towards self awareness. The journey ends with life and is as thrilling as any adventure you might have embarked upon. You will discover life as you have never imagined. This is a journey without any baggage from past or the future. It begins and happens right here , right now in this present moment. All eternity exists in this present moment of yours. May you find it now.