Relax Your Jaw
Notice if you are clenching your jaw. For the next five minutes, allow the muscles in your jaw to relax. Notice 10 times throughout the day if your jaw has become clenched and tight. Less tension here makes you feel less stressed.
Take a Focus Break
Place a finger in the middle of your eyebrows. Lower your head slightly so your chin is close to your chest. Close your eyes, and focus your eyes on your finger tip for one minute. It's fine if your eyelids flutter. This breaks the pattern of stressful thoughts and creates calm.
Change the welcome display on your PDA or Blackberry to "Choose Calm" or "Breathe!" or "Be Calm NOW!" This will be a constant reminder to practice creating calm.
The Calm Commuter
Take a deep breath in. Close your eyes. Count to three. Exhale for a count of three. Be sure there is no pause between your in- and out-breaths. This circular breathing both clams you and increases your energy.
To prepare for calm, change the screensaver on your computer at work and on your laptop to display reminders to practice techniques for calm. You can use "Deep Calm".."Breathe"...or simply "Calm."
A Deep Breath
Breathe in for four counts. Hold for one count. Breathe out for four counts. Allow your in-breathing to be deep and full.
I Am Calm
With each in-breath say to yourself, "I AM." With each out-breath say "CALM."
Repeat this five times.
This is a mantra technique. A mantra is a sacred word or syllable that is repeated, out loud or inwardly, to achieve a certain effect. Scientific research has shown that ancient techniques such as practicing mantras powerfully create calm.
The Serene Subway
Close your eyes. Imagine your spine is a tube of pure white light. Imagine the light grows brighter and more intense. (Perfect for subway and bus commuters)
The Candle Flame
At home, light a candle and place it an arm's distance from your eyes. For five minutes gently keep your eyes focused on the flame. Notice what happens to the outside world when you keep your focus on the flame. Notice the sensations in your body.
The Belly Breath
Take a deep breath from your belly. With the next breath keep your chest and shoulders still and breathe from only your belly. Now breathe so deeply you can feel the waistband of your pants. Breathe again and hold the breath for two counts. Repeat fives times.
For assistance with Meditation Tools, please click here.