Breathe — Deep breathing is the easiest and most powerful resource we have to shift our minds and mood. To reset your mind and body, take a slow long inhale through the nose, hold at the top, and release a slow long exhale out of the mouth. Do this for 5 cycles of breath (or even better, for 3-5 minutes) for calmness and clarity. Get Out of Your Head and into Your Body — Nervousness, stress, anxiety, heavy emotions all begin in the mind. For a mental and emotional shift, simply find your hands or feet. Breathe, notice, and name how they feel (warm, cool, tingly). Simply gazing at your hands or feet reorients you out of your thoughts and into the present. You can even send desired sensations to the hands, feet or any other part of the body by breathing and saying or thinking the sensation you’d like a few times (i.e. “My hands are warm ” ). Open the Door for Release — When stress, anxiousness, or high emotion causes tension, pressure, or discomfort in the body, simply close your eyes, breathe, and imagine a door is located on the part of the body that needs attention. Using your imagination, open the door and release the discomfort. Breathe into that part of the body and breathe out the discomfort until you feel the difference. It only takes a few minutes to stop the flurry of worried or negative thoughts and shift your mind and mood. Use these techniques regularly and see what an incredible impact it has on your attitude and outlook. Rejuvenation for the Mind and Mood
Write It Down — For clarity and peace, the pen can be mightier than the mind alone. When thoughts are racing, disruptive, or keeping you up at night simply take these thoughts to pen and paper (or text or voice memo). These thoughts just need a home outside of your mind. You can return to these thoughts later or be done with them! Turn to Gratitude — Did you know gratitude practices positively change our neurology and neural pathways? Simply turning disruptive or anxious thoughts to those of gratitude resets our perspective and mood. Create a gratitude ritual for first thing in the morning, throughout the day, when drifting to sleep. Over time, our thought patterns will change for the better too! Bonus: writing your thoughts of gratitude helps the subconscious mind to absorb positivity on a deeper level. Sing or Hum Your Way to Lightness — Really! Singing or humming stimulates the vagus nerve which deactivates stress responses. Take a moment to sing or hum a tune to calm your nervous system, bring in joy, and even slow brain aging. For presentations or tough conversations, prep yourself by singing what you plan to say. This makes the actual situation feel much calmer and lighter.
619-876-8898 / www.mohypnosis.com / www.sandiegohypnosisclinic.com / email meredith@mohypnosis.com @mo_hypnosis Instagram / Meredith Osetek CHT, MO Hypnosis Facebook
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MindBodySoul.media | Spring 2023
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