Calming Ideas
By Frederic Baker | January 30, 2008
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Instant Calming When Sitting:
With your arms on the chair rests or your hands in your lap, tighten the muscles in your legs, back, and arms. Hold for 3 to 5 seconds. Release the tension. Relax. Breathe in slowly through your nose and exhale through your mouth. As you breathe out, silently repeat the word “one.” Maintain a passive attitude. Allow your body to go completely limp. Deeply relax your entire body.
Instant Calming When Standing:
With your arms hanging freely at your sides, slightly arch your back. Bring your shoulders back to tighten the muscles in your back and hold for 3 to 5 seconds. Release the arch. Relax. Breathe in slowly through your nose. Exhale through your mouth. As you breathe out, silently repeat the word “one.” Breathe in and breathe out with “one.” Maintain a passive attitude. While maintaining a standing position, relax your body. Completely relax your upper body.
Two Additional Calming Stretches:
1. Sit slightly toward the front of your seat. Lean back in your chair with your legs outstretched, your arm supported comfortably on the armrest or lying in your lap, and relax. Stretch your feet out from your body as far as possible. Rotate both feet from the center position outward toward the small toe, gently stretching…. Relax. Breathe in slowly through your nose and exhale through your mouth. As you breathe out, silently repeat the word “one.” Breathe in and breathe out with “one.” Maintain a passive attitude.
2. Slowly make an arch in your back (hold for 5 seconds). Release the arch, relax. Repeat the arch, release and relax. Make a fist with each hand (hold for 5 seconds). Release the fist. Relax. Maintain a passive attitude. Continue to breathe slowly in through your nose. Be aware of your breathing. Deeply relax your entire body. As you breathe out, silently say the word “one.” Breathe in slowly. Breathe out with “one.” Completely relax your entire body. Continue this practice for 8-10 minutes. Open your eyes, if they were closed. Notice you that possess a feeling of well-being. Notice that you have achieved a state of calm.
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Topics: Stress Reduction |
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