Feeling stressed, anxious, overwhelmed? Or just need to drop in and slow down? Here are three quick, easy and effective visualizations to have in your took kit - can be pulled out and used whenever you need to build in a pause. By Margarita Tartakovsky, MS (click link to go to article) ~ http://blogs.psychcentral.com/weightless/2014/06/3-simple-visualizations-to-help-you-relax/
3 Minute Breathing Space
The 3 Minute Breathing Space is an effective tool for building in a momentary "pause" at any time during the day, helping us to re-balance and come out of Automatic Pilot mode. And in coming out of Automatic Pilot mode, we can be more in control of/have choice over our responses, come more into the present moment, interrupt unhelpful patterns of rumination, and reduce feelings of stress and overwhelm. You can take a 3 Minute Breathing Space momentary "pause" whenever you need to throughout your day. Research has shown that deciding when and where you are going to "do something" means you are more likely to follow through on your plan, so think about your "when" and "where" for your 3 Minute Breathing Space momentary "pause". You can even put a reminder alert on your phone or computer to help you remember.
Fun fact: You might notice your breathing naturally and easily slowing down, deepening as you take your 3 Minute Space momentary "pause"....this helps to down-regulate your central nervous system - as your outbreath lengthens and slows, so does your heartbeat.
How to take a 3 Minute Breathing Space (Each step lasts about a minute)
Step 1 - Becoming Aware
Start by finding a an alert, yet comfortable position for your
body and close your eyes. (or if this is the first time you are
doing the exercise, you can read the instructions to yourself and
over time, adapt the excercise as you want to.)
Become aware of your body, notice the sensations of your
feet, your hands, the surface upon which you are sitting
or standing. Gently bring your attention to your inner
experience and acknowledge it, asking yourself "what am I
experiencing right now?" Become a gentle observer, just noticing.