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8 simple steps to beat anxiety xxx

December 8, 2016

 

This time of year particularly we can get caught up in the pressure and the mania of Christmas and trying to get everything “just right”.

Often we can feel wound up and anxious with our minds working on overdrive.

If you feel like this then please do just take a few minutes out of your day to try this mega simple technique.

 

I hope it helps you :) 

 

Taken from ‘Breathe’ by Jean Hall (£7.99, Quadrille)

 

Follow these 8 simple steps to regain calm and diminish tension:

 

  1. Sit comfortably on a chair or cushion, ensuring your position is relaxed and upright. Now soften your facial muscles and let your eyes close and settle.

  2. Become aware of your breath and notice each rise and fall, without changing anything. Are you breathing through your nose, mouth or both? How does your breath feel? Is it short or long? Is it shallow or deep? Take a few breaths and accept your breathing pattern for what it is.

  3. On your next exhalation breathe out completely. Gently, inhale deeply through your nose, feeling when you are full and then softly exhale through your mouth, emptying your lungs completely as you sigh out.

  4. Repeat this process two to four times, letting your mind and body soften on each exhalation.

  5. Now let your breath flow steadily through your nose. Allow each out breath to come to its natural end and then gently open to each in breath.

  6. When your attention moves away from your breath and begins to focus on other things, observe that this has happened and be aware of what you are thinking and feeling. Notice every thought and physical change that arises. Can you watch what happens? Can you observe your own thoughts and feelings? Be aware that these thoughts and feelings are a natural response to the situation you find yourself in.

  7. Gently bring your attention back to your breath and its flow. Breathe in and out fully and completely, letting each breath come to its natural end.

  8. Each time your mind wanders, notice this and witness the thoughts and feelings that arise. Breathe with them and know that they are not you, before gently bringing your awareness back to the natural flow of your breath.

 

 

Please do let me know whether this lovely simple technique worked for you.

 

If you feel you need a little extra help with winding down we offer a number of relaxation treatments which can soothe and calm you.

 

Take care of yourself,

 

Kind regards,

 

Kirst XX

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