Calm the Body
For the moments you need to calm your mind and body. (in the moment practice, can be done anywhere/anytime)
When the mind gets irritated, the body often follows. Good news is that as you calm your body, your mind will relax too. One of the most important things to always remember is that your breath has a huge impact on both your physical calm and mental.
This exercise can be done in any position (sitting, standing, lying down) and anytime or anywhere you need to calm down!
- Allow your eyes to close (or focus your gaze if in a situation where you can’t close). Tune into your breath coming in and out of your nostrils. It may take a few deep breaths to allow your mind and body to concentrate on this
- Now, starting with your left arm, as you breathe in, imagine the arm filling with the breath and energy from it. As you breathe out, picture pushing that energy out through your finger tips. Allow your focus to be on just your left arm. And when your mind wanders off into thought (which is normal), gently bring your mind back to your breath. How the air feels coming in and out.
- After a couple of minutes, switch to the right arm. Breathe in and then exhale to release the energy. Continue this side for a couple of minutes too. And again, if/when your mind wanders, don’t get frustrated. Just bring your attention back to your breath.
- Next, shift your attention to your torso. Fill your chest and abdomen with the breath energy as you inhale. And push the breath down as you exhale.
- After a minute or so, move your attention to your legs next. Starting with your left and pushing the breath energy out your toes. Next your right leg.
- To end, bring it all together and breathe in and fill your body with breath. Exhale and let it out through your fingertips, toes and base of spine.