Heart math has very successfully promoted a quick relaxation that interrupts the distress cycle, triggers relaxation and prepares you for more resourceful action. I have included it here, with some small modification:
· Identify the moment of distress. This might be a flash of frustration, anger, sadness or even boredom. This sounds easy bit it takes some time to be able to recognize the first signals of a distress reaction.
· Pause! Stop the mind racing around the issue. The negative feelings associated with distress undermine useful thinking. Better to stop these thoughts.
· Exhale! And as you exhale drop your attention to the area of your heart, using the lower ribs and abdominal muscles to slowly squeeze the air out. Use a count of five to exhale and hold the exhalation for three seconds.
· Recall a positive mind – body state. These memories are called anchors and you should always have a handy list of five. This may be your love for someone, a great moment in your life, favorite sport, best beach, etc.
· Inhale low and slow with the diaphragm. Allow the experience of the moment to fill your physical and mental state.
· Now Refocus on the challenge. Use the constructive thinking that associates with optimal to walk out the best solution.
· Act on the solution. The quality of thinking and emotional energy associated with positive anchors is always more effection.
Exercise
Action list: daily relaxation practices.
· NOTE: If you really want to master stress, the health math website is an excellent reference. www.heartmath.com
No comments:
Post a Comment