Even though relaxation is a natural state, you might be surprised how difficult this can be for people to do.  We tend to get in the habit of endless thinking, worrying, stressing and planning. In today’s hectic world people don’t seem to take the time to just sit quietly for a few moments or to just breathe. Conscious breathing can make all the difference when it comes to reducing stress and anxiety levels. Slow breathing lets the body know that it is time to relax!

Stress and anxiety are a part of our modern life but there are things you can do even in the midst of a busy work day!

First of all…………………

Breathe!!!…… Breathing is the most important thing, but not just any breathing.

Place your hands on your belly and begin to breathe from the abdomen. In and out through the belly, as you inhale let the belly balloon up and as you exhale let it sink down. Keep the breath in the belly. This is called abdominal breathing.

Ujjayi Breathing: ……Continue breathing with the belly but now add the “sounding breath” or in the ancient yogic tradition called Ujjayi breathing, making a sound in the back of the throat as if you had nostrils in the back of your throat. The “sounding breath” is created by moving the glottis(in the back of the throat) as air passes in and out. The throat passage is narrowed and the airway where the passage of air comes through creates a gentle snoring sound. The length and speed of the breath is controlled by the diaphragm. This strengthening is, partially the purpose of ujjayi as well as being tremendously relaxing and calming.

Hypnosis MP3’s or CD’s: …… Hypnosis allows you to enter a state of deep relaxation which in itself is a very useful therapy for lowering stress. It also allows you to become calm and focused, so you can concentrate on solving your problems. Hypnosis is a state in which the conscious mind is temporarily suspended or distracted and in which all parts of the mind work in harmony for your highest good. Hypnosis MP3’s or CD’s can be very useful in helping one to relax.

Try this Deep Relaxation MP3 which is free right now! It will put you into a blissful state!

Mariah Shipp – Certified Clinical Hypnotherapist
Journeys Inward Hypnotherapy – Self Hypnosis Downloads

If you would like to read more about this topic you may find these link of interest:

• 9 Steps to Transform Stress into Strength | Life Coaches Blog – If you’ve noticed I didn’t write much the previous week, it’s because work has been crazy and I’ve been under a lot of stress. I’m sure you’ve been there too, haven’t you? So how do we thrive in the midst of stress? How do we …
• Great breathing exercise – Sudarshan Kriya | Sudarshan Kriya Technique | Rhythmic Breathing | Stress
• Ivy Tech Community College • View topic – Any Gaming Groups? North … – School seems to bring out the need for some good stress relief. ggalbreath1:

“When you can’t find a job and the Economy has tanked”

Job cuts, financial crisis, $8 trillion in excess debt and fear of a double dip recession is more than enough to keep us up at night with wondering how to survive more no-growth years ahead .If you’ve lost your job and your home it’s easy to fall into depression and feel that there is no way out! Thinking negatively can drag you down and affect your health. Trying to be optimistic doesn’t mean ignoring the difficult things in your life. It just means focusing on the positive as much as possible.

Some ways to stay positive are:

·       Write about a positive future. Make a list or a collage, if you want to take it to a more artistic level, of goals and dreams as if they have already come true. Imagining your future as if it has already happened is a form of manifesting. Since you are home anyway maybe waiting to hear from a potential employer or perhaps you have given up all together, how could it hurt to take some creative time to envision your dream? Imagine all the positive outcomes to your challenging situation. Allow your creativity to flow. If art or collages aren’t your thing write a story about it, make it the most positive future you can imagine. Have fun with it, don’t let that negative voice creep in and say “but that isn’t possible,” who cares, do it anyway! Once you have written your story or made your collage or list read it over and make sure you have everything on there that you want to happen, include all the details. Start each point in your list with words that imply it has already happened. An example would be: “I am so glad that when I lost that job I was free to look for new opportunities and I have the most fabulous job now that I really love.” Or “I am really happy that I’ve moved to the community I have always wanted to live in.” Have fun with it and then put it next to your bed or fold it up and put it under your pillow. Read it every morning when you wake up and every evening before you go to sleep. Watch how things begin to unfold for you in ways you never thought possible.

·       Look for the positive in a negative situation. Ask yourself; how have you grown from this situation. Have you learned new skills? Do you have more time now to do some of the things you love? Maybe some writing, exercising or gardening? Maybe learning meditation to keep you centered or doing some inner exploration. Perhaps begin reading books on recreating yourself. Think about positive skills that you can put to use and maybe even start your own business. Think about what motivates you. What have you always loved to do most?

         Use this down time in a productive way, keeping your thoughts positive. Is there anything that you have done that you feel proud of? Shift your negative thoughts to the positive by thinking about what you are grateful for. Write some positive affirmations and keep them in a journal or by your bed. An example would be: I am grateful for my family and friends, they are there for me. Another one might be: I am grateful that I have my health and I can walk every day.

         If you get lost in self-pity it will keep you stuck and you may not even see an opportunity that is right in front of you. You may not be able to change your situation but you can change the way you respond to it. You may need time to cry, grieve your losses, feel your feelings but don’t allow it to keep you from looking at new possibilities. Having to re-create yourself is hard at any age and letting go of who you were will take time. If you feel suicidal make sure you talk to someone, a therapist, a friend. Get outside in nature if you can, take daily walks. Nature is a powerful healer whether you are just out with your camera taking pictures, walking in the woods or sitting by a stream you will find a peace that you won’t find sitting at your desk fretting or waiting for the phone to ring.

·       Be careful with your thoughts. Notice what you are telling yourself. If you hear a lot of negative self talk and what if statements like; what if I never get another job or what if I lose my home and become homeless. “You” are thinking those thoughts and your subconscious is taking that all in. The subconscious is like a computer in the mind and it stores those thoughts. You will begin to realize that your anxiety comes from what you tell yourself and what you tell yourself has a great effect over your life. You can shift your thoughts and the way you “think” about things. If life isn’t going the way you want; you can work to change it through your thinking. Watch what you tell yourself. You will realize that you are making yourself anxious. You can decide more often to accept what is, to accept life as it comes. Allow yourself to give up some of what you think you need, the demands you put on yourself.  Stop the “what if” thinking. What if this; what if that. It only takes you into the future or the past. Get rid of the “musts” and “shoulds” in your life. You don’t have to make yourself upset It is the way that you think about things that feeds your anxiety.  Say to yourself, “I am in control of me; I don’t have to upset myself about anything. I can’t control everything in my life, so I give up the control.” Trying to control everything makes me unhappy and anxious. I am deciding to have a good day. Allow yourself to say “so what” once in awhile. Most things that we think never happen to us anyway so wouldn’t it be more productive to store positive thoughts and affirmations in the subconscious for it to work off of instead? Ask yourself when you hear negative self-talk if it is true, how realistic is it, will it matter in 2 years? By writing about it you can shift your thinking and it will make you feel better. The truth is that positive thinkers have a better time with life than negative thinkers. Positive thinking doesn’t mean expecting everything has to be perfect all the time. Positive thinking is a mindset that keeps you going even when things don’t go your way. It makes sense that you will feel better about your life and even your bad breaks; if you can put a positive spin on things instead of focusing on the most negative and disappointing aspect of every situation. Simply put, it is a healthier way to be. Studies show that positive thinkers tend to have healthier immune systems than pessimists. They live longer and have happier lives. Look at tough times as an opportunity to learn, grow or improve your situation.

·       Remember time heals all things. There will be a tomorrow, a next month and a next year. Maybe by then, things will have changed for the better. Think about all the good things you’ve experienced, felt, and achieved in your life and think about how many more great things could be waiting ahead. You don’t need to stop yourself from feeling the joy. Even in tough situations, it’s important to smile and laugh here and there, to enjoy your family and friends. Let yourself enjoy life even if it’s a difficult time. It has been said, you only live once, why not make the best of it.

By Mariah Shipp CCH, CAC

If you would like additional info on this topic you might find these links interesting.

• Positive Thinking, Rational Thinking, Thought Awareness – Stress … – Learn how to minimize stress with thought awareness, rational thinking and
• Positive Thinking Tips and Inspirational Stories for a Positive Attitude … – Stop negative thinking. These inspiring stories and positive thinking tips will help
• Positive Thinking Website – Sep 22, 2004 … Provides tips and advice on mental health, body image and stress management.

Each morning we wake up to our daily life. Most of our activities are on automatic pilot, such as brushing your teeth or eating breakfast. Automatic pilot is a trance state that can be very useful for what is considered the habitual activities of life & exercise needs to be one of these.

Our bodies need to exercise; it has been medically proven that we are emotionally more stable, physically healthier and mentally far more alert if we do. The ideal solution is to review your lifestyle and attitude. Look for ways you can incorporate exercise as part of your everyday life. Use the stairs instead of the elevator; walk when you can, look for opportunities and interests that involve physical exercise. The important thing is that whatever you do, it is easily adapted into your life. Take some time each day just for yourself, and exercise during this time, even if it’s just a 15 min. walk around the neighborhood.

When you start to talk yourself out of exercising, a negative affirmation is being repeated in your mind. An affirmation that says “I can’t do it, I don’t have time.” So if a negative affirmation works, why can’t a positive one? Repeating an affirmation in your mind will remind you of your desire to be healthier and help you become more consciously and subconsciously aware of your healthy lifestyle goals. Strive to repeat healthy lifestyle affirmations to yourself several times each day. Because affirmations actually reprogram your thought patterns and they change the way you think and feel about things.

Say these affirmations to yourself everyday:

“The more often I choose to exercise, the better I’ll feel, both physically and mentally.”
“I really enjoy the exercise program I have chosen for myself.”
“I have enough time in my day to do my exercise program because it is important to me.”

Endorphins are triggered by exercise; they are chemicals that are secreted by the brain. They are triggered each time you do your exercise and you feel great!

Here are some tips:

1. Get “In the Zone” It helps to put on your exercise outfit or turn on some aerobic music you like that makes you want to move.
2. Project your thoughts into the future, of say, how you will look in 3 months, see yourself pleased with your progress, perhaps looking in a mirror in your mind and seeing yourself at the desired weight and body tone. Let that visualization drive you. Imagine yourself in a favorite outfit that you can’t fit into now.
3. Exercise should be fun. If it isn’t, find an activity that you enjoy. As long as you’re moving, it’s good for you.
4. Read fitness magazines or blogs about people getting fit.
5. Sign up for an exercise class.
6. Exercise with a friend.
7. Post a picture of your overweight self on the refrigerator.
8. Join a club and get a trainer.
9. Set a goal; write it on your calendar. Make your goals achievable.
10. Get a motivational exercise Self Hypnosis MP3 or CD to go to sleep with.

So what are you waiting for? Get going!

Need extra help getting that motivation? Try this Self Hypnosis MP3 for Work out motivation.

For More information try one of these links below:

• 31 Ways to Motivate Yourself to Exercise :zenhabits – Post written by Leo Babauta. Follow me on Twitter. How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling …
• 5 Tips to work out motivation | WorkoutToGetRipped.com – 5 Tips to work out motivationArticle by David H. Mason.
• Work Out Motivation | Fitness JOQ – Work Out Motivation. Posted by Jacques Laventure. Editor Note: When it comes to working out, think of the ultimate fitness goal. visualize the exact type of body you want. For example, want bigger triceps, want your abs more …
• Three Steps to Proper Gym Work-Out Motivation | Elliptical … – Three Steps to Proper Gym Work-Out Motivation. Filed under: elliptical trainer by EllipticalTreadmillReviews. It’s for this A chance of the season Terrain day grows entertaining Along with nicer frigid men and women …