Here are a few different activities and exercises that you can use to help on your healing journey. When you are in a stressful situation or experiencing anxiety these may help you return to a peaceful state of mind and relax.
1. Deep Breathing
Before beginning, plant your feet firmly into the ground (remove your shoes) and sit upright.
a. Inhale through your nose to a count of 4
b. Hold your breath for 7 counts
c. Exhale through your mouth for a count of 8; making a whoosh sound.
d. Repeat steps 1-3 until you feel at peace.
2. Journaling
Stream of Consciousness: a continuous flow of your uninterrupted thoughts.
Begin by grabbing a writing utensil and paper. It will be difficult at first, if it's your first time, but remember it's not supposed to be perfect. Write whatever comes into your mind, even if it is "umm...", "I don’t know what I'm doing..." or anything else of the sort. The important thing about this exercise is beginning the writing process and getting all of your thoughts out, to clear your mind.
3. Affirmations
Say this out loud with intention. Once you've memorized it, go in front of the mirror and repeat it to yourself.
I am outstanding and I am loved.
My past does not define my present or future.
I will continue to manifest greatness in my life; nothing can stand in my way.
I will spread love, happiness, joy and empathy.
I am light.
4. Yoga
A simple yoga sequence to relax and calm your mind. Sun salutation is the perfect sequence to get blood flowing and put you in a meditative mind state. If you know the sun salutation sequence already, hop on your mat and do it 7-10 times. If you haven't practiced yoga before here is a video that will aid in your session.
5. Meditation
Before beginning, sit or lie down in a comfortable position with your eyes closed.
a. Simply breathe.
b. Inhale through your nose; focus on the sensation of air moving into your nasal passage and down into your lungs.
c. Exhale through your mouth; focus on your lungs collapsing and the air passing out between your lips.
d. Continue this process for as long as you need to relax and get into a meditative state.
Note: This exercise can be challenging. Your thoughts will be intrusive. Be patient with yourself. When an intrusive thought distracts you from your breath, acknowledge it and then continue focusing on your breath. You will have to do this many times, but it gets easier over time and the thoughts will stop impeding on your session.
Download Calm for guided meditation sessions. You can also join us for Breathwork sessions weekly.