The Power of De-Stressing
We live in a world that is non-stop. We live in a world that is very demanding of our time. We live in a world that can be very stressful. Therefore, it is vitally important that we use strategies to counteract such “forces” High-quality sleep, sound nutrition, and daily exercise, are all great soldiers in this fight. There is another asset to the team that has gotten a lot of press in recent times – meditation. This ancient form of de-stressing has made it firmly into the mainstream with apps such as Headspace and Calm being used by millions around the world.
So why is there such a buzz surrounding meditation? Well, there are numerous reasons why. Meditation has been shown to:
lower blood pressure
lower heart rate
lower stress hormones
lower inflammation
boost immune system
improve focus, mental clarity and attention, even when not meditating
improve mood
improve sleep
Meditation is clearly a very powerful tool. However, it is not the only tool when battling stress. The following is a list of things that also count as de-stressing.
a relaxing walk
being out in nature
listening to relaxing music
mindfulness practice and meditation (See below)
massage
deep breathing
laughing
snuggling a loved one or pet
yoga, gentle mobility, and/or slow stretching exercises
getting one of those groovy old-school hot-towel shaves at your local barber
gentle swimming or water immersion (such as a hot tub)
relaxing in a sauna
singing along to your favorite song
physical, non-competitive play, like dancing or tossing around a frisbee
moderate, occasional drinking — like, one beer or glass of wine once or twice a week… enjoyed slowly and mindfully
As mentioned above, you can try apps such as Headspace and Calm if you decide you would like to bring the daily practice of meditation into your life. However, you don’t need them – you have your own body and mind. The following is an easy 10 step protocol to get you into a more relaxed state. Give it a try!
Find a comfortable, quiet, private place.
Sit or lie down, whatever seems most convenient. The position doesn’t matter, as long as you’re relaxed.
Get your timer going. Now forget about counting down your 5 minutes. That’s your timer’s job. It’ll take care of you.
Close your eyes.
Start with a quick 30-second “body scan”. As you scan down your body from head to toe, think about consciously relaxing each muscle. Let everything sink downward. In particular, let your face droop.
Now, focus on your breathing. You don’t need to breathe in any special way. Just breathe and notice what it feels like. Observe how the air moves in and out.
Count 10 breaths, observing each one. What does breathing feel like? Does it make any sound?
Let thoughts drift in and out, like lazy cats. Let them wander in, then shoo them away. They’ll be back. You don’t need to hold on to them.
Observe only. Don’t judge. There is no “should”. If you think of something, don’t think, Oh my Gawd I’m thinking I’m not supposed to be thinking stop thinking ahhh there I go again I suck at this!! Just think, Hey, there’s a thought. OK, bye bye for now. Thanks for playing, thought. Shoo the lazy cat out. If you hear a noise, or have an itch, simply think, There’s a noise or I have an itch. Make a note of it, then move on.
Keep coming back to your breathing. There’s no rush; just keep wandering back to it. What’s it doing now?
Repeat until your time is up.
Finish with 5 good belly breaths to “bookend” the session.
Moral of the story? Life is hectic. Look after your body and mind by taking a break. Relax. Breathe. Do whatever you have to do to de-stress.
