• Coronavirus – Stress Relief

  • These are very challenging times and you are likely dealing with stress and anxiety. It's understandable, completely normal, and also something you can shift. There are steps you can take to feel better and ease the strain on your body (yes, stress and anxiety tax our bodies and weaken our immune systems).

    On this page I share 3 simple strategies for feeling better in the moment. One is Divine Sleep® meditation. This is a simple guided meditation only requiring that you lie down (or sit upright in a chair) and listen. It will help you relax and allow your body to enter it's natural healing state. The next method is box breathing and the third is 5-4-3-2-1. They are appropriate for all ages including children.

    These are evidenced-based exercises that tell your brain you are safe right here in this moment and it's okay to turn off the flood of stress hormones, allowing your body to relax and function properly. 

  • Box Breathing (Square Breathing)

    Box breathing, also known as square breathing, is a simple technique that relaxes your nervous system and pulls you out of the stress-hormone-producing state, allowing your parasympathetic nervous system to come back on board and help your body rest, digest, and heal.

    The premise is simple. You will inhale for 4 seconds, hold the breath for 4 seconds, exhale for 4 seconds and hold that emptiness for 4 seconds. Repeat.

    You can do this a few times or for several minutes; many people choose to do this for 4 minutes. 

    You can add a visualization to your breathing. You can imagine a square in front of you. See a dot in the lower left corner. As you breathe in, envision the dot moving up the left side of the square. While you hold the breathe, see the dot move across the top of the box. Then watch it flow down the right side of the box as you exhale. Finally, as you hold the emptiness, envision it moving along the bottom of the box back to the starting point in the lower left corner.

    If you're leading a young child through box breathing and they have trouble with that visualization then you can have them envision a balloon inflating and deflating as they breathe in and out.

    That's it -- a simple, powerful technique which can help reduce stress and rest your body and mind.

  • 5-4-3-2-1

    The 5-4-3-2-1 method is designed to help you move out of your mind and the anxiety-provoking thoughts that cause your body to release stress hormones and push you into the fight-flight-freeze response. When that happens, it's hard to think your way out of it. The best way out is through your senses.

    You can focus on things you experience through your senses and that helps your brain switch gears and decrease anxiety.

    Start by naming 5 things you see. Then name 4 things you feel. Now name 3 things you hear. Next name 2 things you smell. Last, name 1 thing you taste.

    It's not essential to get the number of items or the order of the senses right. What's important is to focus fully on what you see, feel, hear, smell, and taste.

    Spend as much time as you need to calm yourself in a situation. During stressful times it's helpful to simply do this a few times a day.

     

  • Guided Meditation

    Yoga nidra is the antidote to modern life and provides relief to the stress of current problems. As we all deal with the effects of the Coronavirus, I have decided to support you through yoga nidra guided meditation. This is a very simple meditation which requires only that you lie (or sit) and listen.

    I will provide a free experience to help you rest your body and your mind, allowing yourself to calm, heal, and strengthen your immune system. To receive a notification when the meditation is available, simply enter your email in the form below. To learn more about yoga nidra, click here.