Welcome.
Today's short meditation will teach you how to build resilience now by using two techniques that neuroscience has proven to help reduce stress,
Anxiety,
And get us back in the present moment.
So finding yourself in a comfortable position,
Seated,
Lying,
Standing or walking,
Bring your awareness to your breath.
We're going to practice a quick inhale,
Inhale,
Exhale exercise.
It will sound a little like this,
Two inhales followed by an exhale.
This allows our diaphragm to send signals to the brain that it is time to relax and we are safe.
So let's practice this.
We'll do three rounds.
And in your daily life,
If you can only do one round,
That will help a little.
Trying to do one to three rounds is the best way to bring yourself back in the present moment.
If you need to get right into a meeting,
Have a difficult conversation with a child or a family member,
Driving in a car,
Whatever the case,
This breathing exercise will help you get more in control of the overwhelm.
So exhaling all your breath out,
We'll do this three times.
Let's inhale,
Inhale,
Exhale.
Two more times.
Last time.
Breathe normally and naturally for yourself,
Noticing how you feel now compared to when we started just a moment ago.
Breathing,
Settling,
Allow your muscles to soften and melt,
Releasing any tension in the hands and the feet.
Breathing naturally.
The second trick is called self-generated optic flow.
Our eyes are directly connected to our brain.
So it has been proven that if we go outside and scan for the horizon,
Having a panoramic attention,
This way of seeing the world helps release tension and allows the central nervous system to calm.
When we are sitting at the computer,
Staring,
Tunnel vision at our phones,
Any electronic device,
This allows our mind to think,
Danger is near,
Must act,
Respond,
React.
So now I encourage you wherever you are,
Even if you are inside,
To look past,
Look past anything near,
Go to the furthest point of the room.
Even better yet,
Go outside.
Scan the horizon.
Scan the tree line,
The city buildings.
Breathing,
Settling in.
You can try these two techniques while outside for a walk.
I encourage you to do this for two to five minutes and see how you feel after.
Again,
The inhale,
Inhale,
Exhale technique needs only to be done one to three times.
Resilience is the ability to use positive coping skills consistently over time,
Regardless of the stressors placed upon you.
So I encourage you to use these two actions to help build your resiliency right here,
Right now.
Thank you for allowing me the precious gift of your time.
Until next time.
