De-stress with A Two-Minute Mindfulness Relaxation Break
The Problems of Unremitting Stress
Life is busy and hectic for many people and stress is an increasingly difficult problem. It’s not just about time-management or cancelling things out from our schedule. We hear wonderful advice about cutting back and dropping things from our busy lives but some days, many days, there are literally too many things to do and there is nothing we can cut out from our schedule.
All of our things are essential – none of them can be cancelled, removed or deferred. This level of tasks, those which are needed to be completed just to keep our day afloat, can cause stress, anxiety and ill-health. The problem is, our bodies are only flesh and blood. We are, after all, only human. Things break down under such constant and unremitting pressure. When we are constantly under pressure and continually forced to do too much it is all about managing and coping with this level of intense stress. Finding ways to gain a few moments of essential calm can help to keep our days manageable.
We know the many things which we can do which are helpful for stress, such as:
- Eating healthily
- Engaging in a hobby
- Having enough sleep
But when time is tight it is often impossible to schedule in these activities. Our worries can mean that enough restful sleep and preparing our own delicious meals are the farthest thoughts from our minds. Exercising at the gym and having the time to relax with a hobby feel like distant dreams. But our bodies and minds need a break, need some calm and need to be rejuvenated. Here is where the two-minute relaxation break can come into its own. It can help your mind and body cope with stress – it is a true de-stressor.
The Two-Minute Mindfulness Relaxation Break: How to De-Stress
Try this two-minute mindfulness relaxation break anywhere and at any time. Standing in the public bathroom or sitting in the restroom. It can be done in the car before going in to get your shopping, before going into the office or picking up your children. Close your eyes or keep them open, it doesn’t matter. With your mouth closed, or open just a little, breathe in and out through your nose. Focus on your breathing. Visualise the breath flowing in and out. Breathe as deeply as is comfortable, from the lower part of your lungs rather than shallow breathing from the top. Just concentrate on your breathing as you feel each breath ‘in’ and ‘out.’ As you slowly breathe in and breathe out, count to 25 on your ‘in’ breath. Try this throughout your day. When doing this exercise, keep focused on your breath and when your mind wanders and frets, gently bring it back to concentrating on your breath. Do this exercise as frequently as you can, seize those odd moments in your day to give your mind and body a much needed break. The rejuvenating power of the breath and the relaxation of your mind will help to de-stress you.
When you can’t remove anything from your to-do list and the pressure is unremitting, try this two minute mindfulness break as often as you can throughout your day. It will help with worry and anxiety and give your mind and body just a few moments of peace and calm. It’s an easy and practical crisis management strategy that really does work and can help your body cope with intense stress. Give it a try and see if it works for you.
© 2013 Ruth Nina Welsh – Be Your Own Counsellor & Coach