Stress reduction exercises can calm the mind and ease the inner soul. It can support one’s sense of well-being. It is our awareness of this inner calmness and stillness that can guide us easily in all that we do. By altering the mental alarm system in our brain, we are better able to handle the stressors in our lives. Learning techniques, and then continuing with them will not only help guide up on a spiritual journey, but on a journey of sustainable wellness overall.
Alternate-Nostril Breathing
Sit in a chair or on the floor with your spine straight. To start, gently exhale all the air from your lungs. Close off your right nostril with your thumb. Inhale slowly and deeply though the left nostril until your lungs are full. With the lungs full, remove your thumb and place your little finger over the left nostril and close it off. Now exhale through the right nostril and then inhale though that same nostril. When the lungs are full, close off the right nostril and exhale through the left. This completes one round. Begin with ten rounds and increase to thirty. Focus on breathing with your diaphragm so that your belly expands as you inhale and retracts as you exhale.
Calming the Mind
This is used to empty all thoughts, in hopes to achieve a calm and peaceful state of mind. The best way to start is to sit on the floor or in a chair with your back straight. Start by watching the breath. Watch the breath come in, paying particular attention to the pause before you exhale. Now watch the breath as you exhale and focus again on the pause between the breath. This is the area where no thoughts arise; a place you can sense the silence of your mind. You can also count your breath (as 1, 2, 3, 4, and so on) as a focus. If thoughts interfere, reframe your composure and focus back to watching and counting your breath
Corpse Pose or Shavasana
Yogic positions are used to relax the body and the mind. Lie on your back either on the bed or on the floor with your palms up. Inhale and exhale through your nose. With each inhalation imagine your body becoming lighter and with each exhalation, visualize the tension in your body leaving. Sense your body, your eyes, throat, abdomen, hands and feet as you do this exercise. Watch your body as it gets heavier, and heavier but in the same sense lighter and lighter. Focus on your breath for fifty rounds.