Anxiety & Stress: A Mindfulness exercise to calm yourself (1-minute-read)

Anxiety & Stress: A Mindfulness exercise to calm yourself

Here, the first step in managing a crisis continues. This step is about using techniques to calm oneself when experiencing a high and uncomfortable stress level.

Mindfulness – being consciously present in each moment – creates calm by its focus on observing unpleasant sensations, emotions and thoughts without changing them, knowing that they soon will be replaced by other impressions.

Mindfulness means observing with a moderate level of curiosity and attention both inner and outer experiences, even unpleasant ones.

This is based on the knowledge that we cannot control the impulses that come from the brain, but we can learn to control how we relate to thoughts, feelings and sensations.

A brief exercise in Mindfulness:

1 Begin by calmly take a few breaths.

2 Focus on the sensations of breathing to anchor you and your body in the present and the moment as it is. Follow your breath and the shifting sensations of breathing as you inhale and exhale.

3 Observe the stimuli, what you are experiencing, feeling and thinking.

4 Accept everything you experience, feel and think.

5 Let go – do not try to change anything – just leave it as it is and wait for the stimuli to be replaced by other thoughts, feelings and sensations.

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