This guided meditation is from www.quietmindcafe.com and is one part of a three-part relaxation and stress management system. This guided meditation uses visualization techniques and a subtle rhythm to guide your mind to the relaxing Alpha state. You will experience a deep relaxation of the body and mind. The focus of this meditation is to quiet the Somatic Nervous System (Voluntary Nervous System). Created by QuietMindCafe.com For a complete relaxation practice use Simple Relaxation to relax the muscles of the body and the somatic nervous system. Use Quiet Mind to restore the experience of calm and balance to the mind and central nervous system. Finally, use Sympathetic Breathing to restore profound relaxation to the heart and autonomic nervous system — your fight or flight response. Together these three practices form a profound relaxation system that is essential for any stress management or stress relief practice.
Posts Tagged ‘Simple’
Simple Relaxation — A Guided Meditation
Friday, July 2nd, 2010Stress Management Made Simple And Easy…Just Follow Tips
Sunday, May 23rd, 2010traffic nightmares. rice infant. Thresholds at work. liquidity problems. Too much work. Not enough sleep. No time to eat or think.
Does this sound familiar? Stress is all around us. It is an inescapable and the level of our ordinary life. But over time its effects can be very demanding. Stress becomes a problem when you feel overwhelmed by its challenges. And yet it might be difficult to describe, that does not mean it’s all in your head. Analysts have discovered that there are major biological changes that occur in the body during periods of stress. And prolonged stress can cause destructive changes in the body such as depression and a suppressed immune response, which can cause heart problems, cancer, stroke. So if you feel wired, it’s time to get some relief.
Why do we get stressed?
Stress is a physical reaction to a standard internal or external pressure that is placed on your system. Folk meet contingencies most intense with the “fight or flight” response. The body is flooded with stress hormones, making the heart pump faster, the breathing rate increases, muscles tense. This is the body’s way of gearing up for the coming year. For example, if you are in a minor car accident, you may feel a surge of energy that allows you to escape the vehicle and help others too. However, sometimes the strain is emotional rather than physical and the body is not authorized to release stress hormones made by physical stress. If you’re stuck in a traffic blockade and end of a meeting there that you can do safely to relieve the accumulation of stress hormones in your body. Over time stress can be found in back problems, headaches, hypertension, indigestion, sweating, tremor, irritation and tension. It could also contribute to the development of diseases such as sores, ulcers and heart problems.
What are the causes of our stress?
There are two types of stressors that will cause you damage. external stressors such as UPS growl, a death in the family, money or difficulty, are generally beyond our direct control. Internal stressors, alternatively, to develop through our own character features and feelings. It is our ability to address these stressors, internal and external dictates the amount of stress we feel that we have. Chemicals such as alcohol, caffeine, nicotine, sugar, additions, drugs and environmental poisons, the use of body energy and other sources of stress. How are we Forestall Stress? Stress is an inescapable and standard of living. There is no way to stop it completely. However, there are several methods of controlling stress can scale back the effects that stress has on your life. The most important thing you can do to stop stress from affecting you must be saying how to recognize stress and triggers that you leave.
Am I stressed?
Ask these questions:
Having the ability to identify your responses private physical and mental stress is essential to reduce its negative impact on your life. If you try to deny the existence of stress, or “stick our” in the hope that it will go, you will most likely increase the results of stress instead of relieving them.
Physical signs of stress are dry mouth and throat muscles tense in the neck, shoulders and back, extended back and neck problems, headaches, indigestion, shock, muscle twitches, insomnia and fatigue . Emotional signs can include difficulty concentrating, feeling of tension, moody, impulsive behavior, the problem in reaching a decision, a wrong decision, difficulty relating to – and wary – people, negative thinking, the brooding, disturbing, depression, tension, or feelings of value.
Quick, Simple Stress Busters For Moms
Saturday, May 22nd, 2010Are you stressed? Could you use a break? If I gave you a penny every time you heard the word Moooommyyy – Would you rich? Well, we’ve all been there! With babies, toddlers and older children to care for the kitchen and meals, paying bills, cleaning and playing a taxi, finding time for yourself may seem impossible when you find a few minutes of quiet, many of us are at a loss for what to do. Take time out to recharge your batteries is just what you need. So what’s stopping you? Leave your job back, just for a little while, and give yourself permission to take a much needed time-out. Some of my favorite Stress-Busters: 1. Put yourself in time: Allow some time alone to yourself. Use this time to focus on you. Find a place in your home that you can go and find privacy. You can ask your partner or friend to the family in a few hours while you enjoy your time alone. Do nothing, sleep, read, watch a movie, and enjoy your solitude. 2. Tell a friend: When you are stressed, based on a good friend. Sit back and enjoy a good conversation, a cup of coffee or a pampering day girls. Moms find comfort, support and love in the company of close friends. 3. Play: As adults, we sometimes forget the value of beneficial play. Play stimulates our imagination, encourages our creativity, boosts our energy, and best of all, it’s fun. Try a game of tennis, a game of cards online or perhaps invite some friends for an evening of board games. We like to play Trivial Pursuit and sequences, which has many varieties. Cranium is also a great party game. 4. Meditate: Meditation has been proven to reduce your blood pressure and helps to significantly reduce your stress level. Meditation and / or prayer will help you stay in touch with the spiritual side. Meditation is a very effective method of relaxation. To meditate, quiet your mind and allow you to focus on something, like your breath. Find a position where a relaxed and comfortable Try to visualize good health and peace as you inhale. While you breathe to breathe while your stress. Set aside about 20 minutes for this exercise. At the end, you’ll see how much more relaxed your mind and body, and for how long you can keep your patience. 5. Take a nap: Find a quiet and comfortable and take a nap. Even a short nap can leave you feeling refreshed, renewed and more focused. Studies have shown that people who have spent 30 minutes every day lacked a third less heart disease as those who did not nap. 6. Eating: Not just anything, but some things. Studies show that certain foods can help reduce stress. Carbohydrates will actually calm you. Good sources of carbohydrates include rice, pasta, potatoes, bread, popcorn and cookies low in calories. Experts suggest that the carbohydrates present in a single baked potato or a cup of spaghetti or white rice, enough to relieve the anxiety of a stressful day. Or a cup of chamomile tea is a proven soother.
Some Quick and Simple Stress Relievers
Saturday, May 8th, 2010Who can not use some today quick and easy stress relievers? Everyone faces stress and anxiety that their personal problems at work and at home are often compounded by a dubious economy, threats of violence, and concerns like these. Although often there are things that cause tension and anxiety that are impossible to change, sometimes simple techniques and reducing stress can do the most good. For example, regular exercise can go a long way to alleviate a lot of tension and anxiety. When you are physically active, you strengthen your heart and lungs and increase your blood circulation as well. These things happen to relieve stress as they loosen your muscles and joints. Blood and oxygen are treating the body and that means for the brain, so you can think more clearly and find yourself calmer too. Other analgesics include physical stress a good massage. Massage helps the muscles to relax and increase blood circulation. When your body relaxes your mind and your heart are relaxed as well. A good massage and regular exercise can also help you sleep better, which can help you be more calm and clear during the day. Have you ever thought about your friends and family to relieve the stress of being? Sometimes you just need a human contact with people who say you can tell a lot when it comes to reducing tension and anxiety. Of course, if you just sit and mope with your friends, it does not help! Leave the house and do things that are enjoyable, engaging in some sport you enjoy, or even playing cards together can be stress relievers for everyone. Tell your friends to get together more often, or schedule a regular weekly card game. Form a bowling league or join another. Whatever you and your friends do, make sure it’s nice and does not discourage or damage. It is too common for people who are stressed and anxious to get a drink or engage in other risky behaviors, but these types of painkillers are against stress and often create more problems than they n ’solve. Pets are sometimes regarded as analgesics stress. Usually this is because people feel better when they take care of someone or something else, so consider getting a pet, albeit a small one. You can have your own opinion about stress relievers that work for you, often, the problem is taking the time to work these practices into your daily routine. considered as important as any other obligation you may have, you do not “if” you can get to work or can not pick up children from school but just do it without thinking. Do the same with your favorite stress analgesia, rather than “attempting” to use them in your schedule and become as important as any other obligation or liability that you may have.
How To Win Your War Against Anxiety Disorders – Discover Simple Explanations About The Symptoms And Treatment Of Anxiety Disorder! A+
Monday, May 3rd, 2010
Product DescriptionThe 76-page eBook “How to earn warfare against anxiety”, is an attraction not only for people with anxiety disorders, but also for those who know such people. It provides simple explanations about symptoms and treatment of anxiety disorders, treatments, and different types of drugs available. Also, there are tips on caring for people with anxiety disorders. Here are some tips you find in the book: *… More>>
11 Simple Yet Powerful Meditations For Immediate and Long-Term Stress Relief & Management
Wednesday, April 28th, 2010To get relief from stress and long-term management, meditation has been shown that the most effective technique to use. There are many types of meditation beginning with simple breathing and visualization to use images to help guide and / or relax the mind and body. Perform these exercises can help you give your brain a “charge” to help strengthen your memory, concentration and ability to relax, as explained in the following article from Time Magazine http://www. time. com/time/magazine/article/0, 9171,1147167,00. html
Exercise: Basic Meditative State “empty mind”
Preparing an empty mind:
The key to this meditation is to focus on your breathing and whenever you notice your mind straying to any thought just draw your attention to your breathing.
Relax your body while visualizing the major muscle groups to relax and let go. Now made from April to January count as follows:
Take four deep breaths, repeating “4″ for you as you exhale. Then take three deep breaths, repeating “3″ when you exhale. Now, take two deep breaths, repeating “2″ when you exhale. Finally, take a deep breath, repeating “1″ when you exhale.
. Imagine you’re a passive observer of something very relaxing where there is repetitive. Example: relaxing on the beach watching the waves come and go or simply lounging in the grass and watch the clouds pass over.
. Finally, now you want to train your mind go completely blank. As you focus on this repetitive movement, begin to consider a blank form.
. Perhaps this will be as empty as “gaps” in your thoughts. I. e. there are always gaps in thought, become aware of yours. Allow these gaps to develop.
. If you get lost in thought and opinion, then you are already successful in meditation. As you have noticed lost.
. Allow each thought to pass as easily as it came in, expand your awareness of “gaps”.
10 Meditations for rapid and effective emergency management Stress
In one breath Colors
Sit in a comfortable position with your back straight. Then, choose a color. You can choose any color you like, blue, gold, red. Breathe in each color until it feels like your body and mind are filled with color. Continue to meditate on the colors that make you feel beautiful and relaxed and peaceful.
2 Your Special Place
Choose a place you feel safe and comfortable. View this site clearly and act, following the steps in Exercise 10. Take time to meditate, as if you’re really there.
3 A deep pond
Imagine a deep blue pond. Notice of fish below the surface darting around. Take a coin from your pocket and throw it in the center of the pond. As the room slowly drifting down you can relax.
Walking Meditation 4
While walking start becoming aware of your breathing. Expand this awareness to include the sensation of clothes on the body and feel of your feet on the ground. While maintaining your awareness of your breathing and body awareness of where you’re walking and the landscape around you. Finally, conscious breathing, body and surroundings add the huge dome of the sky above you and the ground below you. Breathe deeply and relish this expanded sense of awareness.
5 Eating Meditation
It helps to be grateful before you eat that prepares your mind to enjoy the meal. Take each bite consciously and enjoy the taste and texture. Chew slowly and take your time.
6 meditation flame of a candle
Light a candle and sit comfortably in front of her. Focusing on the flame allowing any thoughts arising pass. Watch how the candle dances. Then close your eyes and continue to focus on the flame in the minds eye. If you lose the image open your eyes and look again at the candle. If you want, you can imagine any thought resulting from burns up in flame. This will help you to a meditative state Attin worn.
7 breathing in an odor
Smell is very important to us and alters our internal states easily. Pick a flower or food that smells very good for you. Breathe slowly and deeply the smell. Take your time enjoying the sensation of smell to “fill” your body.
8 Mirror Meditation
Get a mirror and sit comfortably in front of her. Look into your eyes and repeat the affirmations that you want to meditate. For example, “I feel relaxed” or “I am confident,” and so on.
9 Mental Rehearsal
Professional Athletes spend time not only practice but also mentally rehearse their movements. Studies have shown that this mental rehearsal improves actual performance. Think of an activity that you want to excel. Take time to visualize each move exactly how you want o do. Do this in detail. Then repeat several times. You can improve this ability by the candle flame meditation before this.
10 Smile Meditation
Studies have shown a sincere smile releases endorphins in the blood, relieve stress and even rejuvenate your mind and body. Meditation is easy to smile and very effective way to feel really good, quickly.
. Think of something funny to start you smile. It could be an event, a movie, a cute baby or even a puppy. Everything to do a good smile on your face.
. Imagine the smile on the face of the mailing, down your neck and your body.
. Meditate on the smile until your body starts to feel like a big smile. 
All the above meditations can be done quickly and easily (for some people, it may take a little practice). Practice on the train, sitting in a waiting room, or just when you need a quick burst of stress relief, relaxation and energy.
Stress – Simple Tips to Reduce Stress Quickly & Easily
Friday, April 9th, 2010We all know the word stress and most of us know when we are being stressed, but do you know the symptoms that show you are over stressed?
If you do, and can spot them early and there are some exercises and techniques explained below that can let you beat them before you need medication.
The Stress Symptoms
Almost always when you are being stressed, you will notice a tightening of your muscles, usually in the hands and arms, sometimes the legs and feet.
Your blood pressure will rise, and your skin temperature will as well. These are normal responses from your natural “fight or flight” reflex.
If you are a bit observant and watch yourself carefully, you can identify these stress responses by your body.
Short-Term Stress is Good. Long-Term Stress is Deadly
If the above stress responses occur because you are in some sort of danger, and you have to protect yourself (by fighting or fleeing), then the stress is good. However they must be controlled.
A good example is being in a long line at the airport, with a nasty airline employee greeting you after your turn finally comes. The employee can stress you to very high limits, and you need all your self-control.
You will see your stress symptoms appearing.
Your quick reaction is needed. You must assert yourself, and get the employee to do their job, and quickly, and politely.
Your fighting will be by mental means, and verbal delivery. This short-term stress was a good thing.
Your body’s reactions were healthy for you, and all your natural anti-oxidants raced throughout your body to clear up any free radicals that were present.
However, if you suffer the above symptoms from an aggressive boss or co-worker at work on a daily basis, you are heading for real trouble.
Daily stress will:
Weaken your immune system.
Cause various organs to malfunction or fail.
Produce undesired chemicals (hormones and enzymes) in your system.
Eventually you will become ill if you subject yourself to a daily stress that has the ability to produce stressor-reactions.
De-Stress! And Beat Stress
If you understand that your stress is becoming chronic, you must begin to de-stress at the sign of the first symptoms.
It’s easy; anyone can do it, anywhere. Follow these steps exactly, you will de-stress at once.
Initial deep breathing. Stop a moment, whatever you are doing, and take three deep and profound breaths. Close your eyes and visualize the air racing into your lungs with healing energy, and racing out of your lungs with stress-filled spent energy.
Withdraw! Wherever you are, there will be a restroom. Go there at once. Wash your face and especially your wrists with cold water. Feel the cold water bringing you balance (from the overheating the stress causes). Your skin temperature will actually drop! While you are alone, deep breathe as in the next step
Take three more deep breathes, but this time, double the inhalation response and the exhalation response. This is done by taking a double breathe, one short, followed by a longer breath. The exhalation is the same, double. At the end of three deep double breathes, you will be back to normal.
The last step is to wait. Feeling calmer, sit down (a toilet is an ideal place) and wait about 3 minutes. Feel yourself getting back to normal.
You are ready to face the world again, de-stressed. Remember, do these exercises each time you feel a prolonged stress, as the short stress is good for you, but long term stress is a killer. Look after yourself!
Yoga for Stress Relief: Learn Some Simple Techniques
Wednesday, April 7th, 2010Doing yoga for stress relief doesn’t have to be an involved routine. If you don’t have time to do a full yoga routine, use the separate parts of yoga to relax and rejuvenate.
Deep breathing, meditation and poses can go a long way toward conquering stress. Simple yoga techniques take minutes to do and can be incorporated into your exercise routine. You can also do them whenever stress takes its toll to regain your balance.
Try doing yoga for stress relief by doing parts of a full routine. If you are pressed for time, these techniques will fit into your life well.
· Deep Breathing – If you want to instantly unwind and revive, do deep breathing. Most people most of the time breathe through the chest. This shallow breathing is caused by tension and stress. Breathing deeply through the belly oxygenates the muscles thereby relieving tension. Fill up your lower abdomen by breathing in. Contract the same area by breathing out. Do the breathing through your nose. This is the easiest part of doing yoga for stress relief.
· Meditation – Spend a few minutes a day quieting your mind. It sounds difficult with a hectic schedule. Take a few minutes to sit in a quiet place. You can close your office door at work or go in your bathroom at home and lock the door. Sit comfortably and close your eyes. Breathe deeply and focus on the area between and just above the bridge of your nose. This is the third eye (eye of the soul). When a thought comes to your mind, envision it with wings and let it fly away. Do this until you are relaxed and centered.
· Poses – Yoga poses are a sort of meditation since focus on the movements is key. Try these two simple poses to relax your body and mind.
1) Baby Pose – Sit on the floor with your knees bent. Make sure you are sitting on your heels. Hang your arms at your sides. Slowly lean forward at the waist until your forehead touches the floor. Rest your arms at your sides on the floor. Keep your neck relaxed and straight and breathe normally. Hold the pose for however long it feels comfortable – a few minutes, perhaps.
2) Butterfly Pose – Sit on the floor with your knees out and soles of the feet touching – like a butterfly. Keeping your back straight and holding your feet, slowly raise and lower your knees several times. Then, lean forward from your hips. Hold this pose for a few minutes while breathing normally.
If you don’t have time for a full routine of yoga for stress relief, try deep breathing, meditation or poses instead. They are ideal for quick relaxation and regaining balance.
Stress Management ? Simple Tips to Avoid Heart Attacks and Strokes
Monday, April 5th, 2010If you don’t handle stress it can make you feel tired, drained and depressed – it can also kill you. Here are some simple stress management tips to help you combat stress and preserve your health.
Stress management is the active and constant correction to your body and mind to the forces of stress and pressure.
The worst form of stress is the daily, repetitive and constant stress from any source.
It makes your body constantly react, release hormones and enzymes into your circulatory system, and in the end, destroys your immune system altogether.
Learn to manage stress now, and you can avoid that heart attack and stroke, just waiting to happen.
How Does Someone Know They are Stressed
Many people do not know they are suffering from stress and the effects of stress.
A few simple self-tests, and you can see if you are both stressed and suffering from stress. During any time of the day, do a body survey.
Are you hands clenched? Do you have “nervous leg” (leg moving up and down with the ball of the foot as a pivot)? Is your face tense?
Is there some pains in your shoulders or arms that should not be there? Test you pulse? Is it over 80 beats per minute when you are at rest?
Do you have high blood pressure? If any of these answers are a yes, you can be sure you are being stressed and suffering from stress.
Identify the Stressors
It is very crucial, both for your health, and well-being, to be able to identify the stressors in your life. It is not really difficult. Start now.
Make of list of all those people, situations, and factors that cause you stress.
Make the list first in any order.
Then when you finish all the items that are stressors, you must grade them form 1 to 5, 1 being the worst, and 5 the least.
With the stressors identified and graded, you now can create a system to manage the stress.
Grade 1 Stressors and Actions Required
For all grade 1 stressors, you must find a way to either eliminate or extricate yourself from the stressor source.
If the grade 1 stressor is your boss, you may need a new job.
If it’s a mother-in-law interfering in your happy home life, you may need affirmative action.
Take the list of grade 1 stressors, and put a workable solution next to each item.
Re-read the list, and consider the alternative of not acting on removal of the stressor.
If you get a heart attack or stroke, your life may be over. Acting now can save your life.
Grade 2 to 5 Stressors
For the lesser graded stressors, do exactly as you have done for the grade 1 stressors, but you do not
have to be so critical as you were for the very negative stressors.
If a grade 2 stressor happens to be a neighbor’s annoying cat, you might counter the stress by listening to music you enjoy (and not removing the cat, which you might find impossible to do anyway).
Be less critical, but nevertheless, even in grade 5 stressors, find a workable solution.
Stress First Aid
If you find your hands clinched, or your face tensioned, take one minute “time out”. Sit quietly and relax the tensed and stress reacted areas.
Consciously relax the part of you that is stressed.
This minute is for you. If you can’t find a quiet place to go, use the bathroom.
Put some cold water on your face and wrists. Sit for a moment till you are calm. Do this any time you see yourself stress and tense.
It could save your life.
Simple, Effective Techniques To Managing Stress
Saturday, March 6th, 2010We all experience it at one time or another; this trespasser called stress. It is perhaps the number one cause of most health problems today. Whether the stress be a result of work, school, family problems or other issues, it is very important to learn how to effectively manage your stress levels. Let’s explore ways managing stress in your life can be accomplished in a healthy and appropriate manner.
Managing stress can be dealt with in many ways. Talking about the problems you are experiencing with friends, loved ones or a professional can often be a great help. Keeping everything bottled up will only create more problems later on, and often cause stress-related health problems.
You should also exercise often. Go to the park and walk for 20-30 minutes either every day or every other day. Exercise relieves tension and produces a calming effect. Yoga exercises are an effective form of exercise that decrease stress as well. Sit in a quiet room alone and begin breathing exercises. Choose a mantra which will help you to stay focused.
Music does calm the savage breast. Listen to some classical or instrumental music. Ocean or nature sounds are a perfect way to release stress. They slow down your heartbeat and clear your mind, great things to assist you in managing stress. Of course, if you have any little children in the house, gentle sounds and music can often calm them down and reduce your stress.
Healthy meals can become an important factor in limiting your stress. Ensure you eat three meals a day, and make an effort to avoid too much caffeine and sugar, especially around bedtime. Sleep deprivation can cause stress. Remember to go to bed early. Seven to eight hours sleep can make all the difference.
Managing stress can be challenging. Every day you seem to be pulled in every direction, trying to accommodate others. The first priority is to take care of you. You are the thread which holds your family together. If you are stressed, you won’t be much good to anyone. Give yourself a break every now and then. Laughter is a wonderful release; laugh as much as you can. Avoid stressful situations whenever possible. Take everything in stride. If you can’t finish a task, don’t worry about it. If dinner doesn’t turn out as you expected, improvise or order out.
Life is too short; and stress can reduce it further. Nothing is more important than your health or state of mind. Managing stress depends upon your ability to understand its cause, and utilize every measure available to nip it in the bud.
