Many of us have kids, companion animals, and a multitude of daily responsibilities that need to be dealt with continuously, or they become unmanageable. With that swirl of constant activity, how do we stay grounded, centered, focused, and above all, happy? We can take micro-breaks. Here are a few techniques I employ on a regular basis, and I find they make my life brighter, happier and fill me with gratitude.
Circular Breathing - This is a very powerful breathing technique where there are no gaps between inhale and exhale. Doing this for five minutes or more brings the body out of sympathetic (fight-or-flight) mode and into para-sympathetic, in alignment with your unconscious mind. Find a place where you can be quiet and left alone for 5-15 minutes. Sit in a comfortable chair or in the lotus position on the floor with your palms up and resting on your knees. Close your eyes and focus on the “inner screen” between your eyes. Take a deep breath into that headspace. Imagine that this breath is filled with golden, healing energy. When your lungs are filled to capacity, immediately breathe out, imagining all negative thoughts, feelings and stresses flowing out of that breath and dissipating into nothing. Do this in-and-out, without pause.
Sound Healing - Audio enhancement is a wonderfully convenient tool, because we can utilize it in our headphones while working, cleaning or sitting in our car. There are so many audio healing modalities, and so many wonderful tracks are available for free on YouTube. I don’t have the space to go into each type in detail, but do a search for Binaural Beats and Hemispheric Synchronization, as well as frequency-infused music. Some popular healing and restorative frequencies include 432 Hz, 528 Hz and 963 Hz.
Gratitude Affirmations - This can be done at any time and anywhere, but I like to do it before work in the morning, as it sets the tone for the day. You can play music with healing frequencies, crystal bowls, binaural beats, or something that makes you feel good. Start with five deep and nourishing inhale/exhales. Begin each statement with “I am grateful for….” Start with your relationships to family and friends and continue with acknowledging the abundance and opportunities you have been given. Acknowledge your talents and abilities. Acknowledge your ability to see, to breathe, to move, etc. You can go for as long as you like. Sit with images of each person or life gift in your head. Really give energy to each gratitude declaration. Thank the people in your life out loud.
I find this exercise to be so expansive. It often moves me to (happy) tears.
Rooted Tree - This meditation takes only a few minutes, but it is great when you are feeling overpowered by outside circumstances or you are experiencing overwhelm and anxiety. Sit comfortably in a chair with your feet flat on the ground, or stand up straight with your feet slightly apart. If you can get barefoot in the grass, even better. Imagine the size and power of a giant redwood tree, with wind, rain and ice whipping around it, so powerful it stays deeply rooted in the ground. Now, imagine tree roots growing out of the soles of your feet and rooting deep into the ground. Imagine your body growing upward. Declare “I am like an ancient redwood tree. I cannot be shaken or caught off guard. I have unwavering confidence in myself.”
Namaste :)