Deep Breaths

Don’t let stress control you and your body; take back that control by simply being mindful.

July 14, 2013 by Donna Marie

Our minds and bodies are talking to us all the time; they tell us when we are stressed, or upset, or unhappy with a situation. By listening to our body’s reactions to a situation we can control how we react to it, the problem is, most of us don’t listen. But, it is possible, through a technique called Mindfulness to be more aware of our bodies and our feelings throughout the day and therefore control the thoughts and actions that lead to stress.

Stressful situations arise all the time and most people assume it is a particular event causing us to feel stressed while in fact it is because we feel we have no control over the situation. These situations and our reactions to them occur so often they have basically become habit. We don’t realize we are tensing our shoulders or grinding our teeth until our bodies become too pained to ignore. Our reactions to stress become as out of control as the situation.

One thing we can have control over is our thoughts. So, to avoid habitual stress, and to become more in control of our thoughts, feelings, and reactions, we must begin to practice mindfulness throughout the day. Being mindful simply requires taking some time to become aware of what is going on around us at any given moment. Not trying to change or control a situation, but simply concentrating on what is happening and the feelings or thoughts you are experiencing.

Being mindful, without trying to control or change, can take some practice. Try this; if you are feeling particularly stressed or out of sorts, stop what you are doing and focus on your thoughts; what were you thinking about that caused you to feel like this? Take a moment to clear your head and concentrate on the here and now, not the future or what needs to be done.

Practice this habit throughout your day. Before you go into a meeting take a few deep breaths and don’t focus on anything else except those breaths. While sitting at your desk, focus on the task at hand instead of what you need to do later. Use all five senses to be totally aware of the present moment and what your thoughts are doing to your body. Once you are aware of your thoughts, you can begin to control them. Using this control you can change how you perceive a situation and what it does to your body.

Don’t let stress control you and your body; take back that control by simply being mindful.

Try this Visualization Tip

May 10, 2012 by Donna Marie

We don’t necessarily get what we want in our life and as a result of this, we end up getting stressed. We need to understand that when we give our best to achieve what we desire that things really start to unfold in the direction we want them to.

How Visualization is Helpful

Most of the people have the habit of imagining what they want or the outcome they want to have happen. Oftentimes, this can be counterproductive when you focus on negative outcomes. For example, if we are having problems with our colleagues at work, and we focus on the negative outcome. By focusing your energy on the negative outcome you are always looking for the negative.

I believe the reverse to be true. If you spend your time focusing and visualizing on the positive, then you will affect a positive outcome in your life. In my seminars I have often said, “What you think about, you bring about.” Here are some strategies to help you with your positive visualizations.

How to Visualize:

First, make yourself comfortable. You don’t have to be in a dark room but it is good to find a space with little distractions. Take slow and deep breaths and you will find yourself relaxed soon. Just keep your eyes closed and start visualizing the event that is causing you stress.

Picture in your mind the possible outcomes for this stressful event. It is ok to spend some time thinking about many outcomes. Once you have settled in on the outcome that you truly desire, FOCUS ON THE RESULTS and leave out the details. Think about how you are going to feel when it comes to be. Engage all of your senses, and visualize what you want to experience for yourself: peace, balance, improved relationships, increased accomplishments, etc. Once you have a clear picture of the outcome you desire you should just take a few moments to relax and become present again to now.

Again, picture or imagine it, as if is already exist. The key is to practice experiencing a positive emotion surrounding the outcome of your intentions. Your emotions set forth your positive (or negative) intentions for what you desire or wish for.

Need a Little Help?

If you are new to this method of visualization then do not worry – you could get help from prepared guided visualization. Try my audio CD to practice Mindfulness Meditation Practice here. There are three tracks included, and each one will help you to relax and visualize. You can listen to a sample of each track here.

What others say…

“Each has something terrific in it. The sound quality, the sounds, the music, it was truly a superb making. The tracks were created with real love and feeling.”     Kevin

“Your CD is fantastic. I feel far more at peace with the world.”   Maureen

“Donna Marie’s relaxing voice is an effective vehicle for a refreshing, rejuvenating, and health-restoring journey inward”.        Linda

Four Simple Ideas to Deal with Stress Right Now

November 21, 2009 by Donna Marie

Are you a person that must deal with stress on a daily basis? Is life bringing you more downs then ups? Are you finding that you are more and more stressed out in your day to day life? If this describes you to a “T”, don’t worry! There are many all natural ways to deal with stress in your life. All you need to focus on are a few simple steps, and you will soon be on your way to a calmer, more productive life!

One of the most important things to think about when combating stress regularly is your breathing. When many folks get stressed out or frustrated they forget to breathe, or may begin breathing too shallowly. When either of these things happens, it contributes to your feeling of pressure or anxiety! In order to combat this symptom, you need to remember to breathe. Sounds simple, but for some, it takes a bit of effort.

Did you know that deep breathing, in addition to relaxing you, will also bring many additional help benefits into your life? Your deep breathing in stressful situations will help increase your brain activity and functionality, reduce the feelings of pressure, help you relax so you can think out your situation as clearly as possible and in general enhance your mental well being. How can you garner all these benefits?

When you are in a situation that demands a lot of you, and you can feel yourself breathing shallowly, make a concerted effort to take just a few deep breaths. Try to breathe deeply into your abdomen and slowly release the air. You may be shocked to find out that this simple “treatment” can help you deal with stress extremely effectively!

There is another very simple way for you to reduce stress in your life! Try to find a few situations in which you can pause for a moment to give thanks for something in your life. In our fast paced lives we may not regularly pause to give thanks for any of the things we have in our lives. Giving thanks reminds us that we are lucky to have what we do, even when stress seems to be infiltrating our lives.

Additionally, you can take the time to be kind to others. Go out of your way to help someone, spend some time volunteering or helping out a charity. Doing something selfless will allow you some time away from your own personal stressors.

Finally, make some time to laugh. Laughter, as they say, is the best medicine, especially when it comes to dealing with stress! Find a TV show that amuses you, have a conversation with a friend that makes you laugh, and you will find that the simple route to deal with stress in your life starts as simply as one step at a time!

Deal with Stress Today – A STRESS Tip You Can Use NOW!

August 6, 2009 by Donna Marie

Did you know that you can deal with stress right now with the simple act of breathing deeply. You can reduce the intensity of stress you are feeling by BREATHING deeply right NOW? Take a moment . . . and breathe deeply several times.

Try it Now – Here’s How!

DO IT THIS WAY: As you breathe in, breathe down very deeply as if you are by-passing your lungs and breathing into the pit of your abdomen. Think of this as breathing deep into your tail bone then breathe out slowly. This will help you to become aware to breathe deeper than usual.