Let's find a place where you feel safe and where you won't be disturbed.
Feeling in a comfortable position,
Where your spine is straight,
Your back is nice and tall,
And where you can sit for some time without feeling any discomfort,
And where you can rest your hands on your lap,
On your legs or wherever it feels comfortable.
And when you are ready,
You can close your eyes.
We're going to start by taking a deep inhale for 1,
2,
3,
4 and 5,
And a slow exhale for 5,
4,
3,
2 and 1.
Deep inhale and a slow exhale.
One more time,
A deep inhale for 1,
2,
3,
4 and 5,
And a slow exhale for 5,
4,
3,
2 and 1.
Now let your breath go back to a natural pace.
Today I want to show you a simple exercise that I use for relaxation or when I need to calm my nerves.
I am naturally an anxious person and in the past people used to tell me you need to calm down,
You need to relax,
And I must admit it was not an easy thing to do.
So I did some research and then had a lot of talks and interviews with different meditation teachers and I have learned a new method that I've been using for years already and it helps me to take control back simply by using one word.
It's very easy and the best part of this technique is that you can feel calm and relaxed anywhere simply by taking a few moments to compose yourself and it's as simple as using just one word.
So if you're inclined to stress,
Anxiety or if you are in a situation where you feel overwhelmed and need to clear your mind,
Then this is a technique that you will love,
I can guarantee you.
Just practice,
Practice,
Practice and you will see the benefits.
So as I said,
This technique is as simple as choosing one word that resonates with you,
A word that you know that whenever you're going to say it,
You will redirect your complete focus to that word and bring you to a state of calm,
Of relaxation.
If you cannot find a word,
I can give some examples if you want to.
You can choose joy,
You can choose freedom,
Relax,
Calm,
Peace,
Silence,
Quiet or still or any word really.
Just take some time now to reflect on your word and pick the one that you want to use.
Just so you're not surprised for the next part,
I will use the word quiet as an example but you can replace it with your own word.
Take some time,
Reflect on your word and pick the one that you want to use for the next part.
So once you have chosen your word,
You will take a couple of deep breaths and then repeat that word.
When you start with this technique,
People tend to repeat that word very often and it's completely normal,
That's because you're not used to the practice.
Your mind will automatically learn to stop and only focus on that word and then it will clear your thoughts,
It will relieve your stress,
Your tension,
Your anxiety and with time you should observe bigger gaps between the words.
So let's try this together.
Let's take another deep breath for one,
Two,
Three,
Four and five and a slow exhale for five,
Four,
Three,
Two and one.
Take a deep inhale and a slow exhale.
Now start by saying that word once and see how you resonate with that word.
I'm just going to show you an example so you can see how we practice exactly.
My word is quiet so I'm going to start by repeating the word quiet as often as I want to until my mind starts to slow down until I feel the stress and the anxiety being released from my body.
Quiet.
Quiet.
Quiet.
Quiet.
Quiet.
Quiet.
And go ahead and replace it with your own word.
Quiet.
Quiet.
And if you feel like you have thoughts coming into your mind,
Just simply acknowledge your thoughts and let them go and repeat that word again and again and again.
Focus on that word,
Its meaning,
How it resonates with you,
How it makes you feel more relaxed.
Quiet.
Quiet.
Quiet.
Quiet.
Quiet.
Quiet.
Quiet.
Quiet.
Quiet.
Okay so now we're going to take another deep breath for 1,
2,
3,
4 and 5 and slow exhale for 5,
4,
3,
2 and 1.
Deep inhale and a slow exhale.
And you can now open your eyes.
