Self calming techniques

“Lightstream” is a well known technique to calm yourself down. Here is a guided version of it.

The “butterfly hug” is another. Try it here.

Here is a simple mindfulness technique I use when I am driving home to get rid of the stress of the day. Every time I pull up to a red traffic light I feel the texture of the steering wheel, feeling the compression of the rubber and the bulges of the sewing. Then I wiggle my butt in the seat, feeling the texture of my clothes and noticing the resistance of the seat and back cushions. then I wiggle my feet in my shoes, feeling the texture of my socks and noticing the hug of my shoes. Then I take 3 long gentle breaths. I draw the air in through my nose, feeling it rush past my nostrils, down my throat and bypass my chest to inflate my belly. I hold if for a moment and hen let it out slowly, feeling my shoulders soften and sag as I exhale. By the time I get home I am feeling in a good space.

Using the world around you to calm is a nice efficient way of bringing calming practices into your life. Try this

Next time you make a cup of tea or coffee, saturate yourself in the experience. As you lift the jug off its mount notice the muscles in your arm activate and tighten to support the weight of the jug. Feel your hips and spine rotate as you pivot towards the sink. Feel the bones and muscles in your shoulder as you reach out. Feel the smoothness and coldness of the tap. notice the colours in the water and the sound of it falling into the jug. Feel your arm muscles tense as the weight increases/. Feel your weight shift in your feet as you you move the jug back to its base. Notice the click as it reconnects. Notice your body move and shift as you reach for a cup…try taking your focus to one part of your body,…maybe you feet? your knees? your hips? Smell the tea of coffee as you drop it in the cup. Listen to the noise of the jug beginning to boil. Notice all the movements as you fill the cup…you get the picture. By saturating yourself in a. simple routine experience, particularly noticing all the changes in your body you put down the stress you have been carrying and when you pick it up, you’ll be surprised how much lighter it has become.

You can find out how to activate and reset your vagus (calming) nerve at this youtube link. It comes for a book called “accessing the healing power of the vagus nerve” by Stanley Rosenberg