Now & Zen, Inc - 800-779-6383
Digital Zen Alarm Clock Zen Timepiece Tibetan Phone Bell & Timer

Secure Site

Now & Zen Blog

The Power to Heal

help with mind-body exercises

help with mind-body exercises

by Kristin Bjorsen

These three mind-body exercises—which you can do anywhere, anytime—calm the mind, alleviate PTSD symptoms (or any anxiety you may feel), and help you regain control of your life.
1. Soft-belly meditation: While sitting or lying down, breathe in through your nose and out your mouth. Allow your belly to be soft, letting it rise and fall gently. During the inhale, say the word soft to yourself, stretching it for the duration of the inhale. On the exhale, say, belly. Do this for seven minutes. You should see a drop in your blood pressure and heart rate.
2. Autogenic training: Lie comfortably, and do soft-belly breathing for a few minutes. Then slowly repeat the phrase “My arms are warm and heavy” six times. Now do the same with the following phrases: “My legs are warm and heavy”; “My heartbeat is calm and regular”; “My abdomen radiates warmth”; “My forehead is cool”; “My breathing is easy.” If you don’t have time to do all six phrases, do the first, second, and last one. This simple exercise will activate the calming, parasympathetic nervous system. Perform it in the morning and then during the day or at night if you’re feeling anxious or restless.

easy mind-body exercises

easy mind-body exercises

3. Energy tapping: If a stressful emotion or disturbing thought strikes, allow yourself to experience it fully. On a scale of 0 to 10, decide how bad it is. Then with a fingertip, tap on each of these points for a few seconds: the center of the forehead (the “third-eye” point), underneath the nose, the center of the chin, or the center of the sternum. Check in again on the problem. If it still registers on the scale, tap on the points that helped the most for several seconds. Repeat until the emotion or thought no longer registers and you feel calm and serene.

Wake up with Acoustic Chimes

Wake up with Acoustic Chimes

Now & Zen

1638 Pearl St.

Boulder, CO  80302

(800) 779-6383

Posted in Meditation Timers, Meditation Tools, mindfulness practice