PRACTICES

Micro Meditation

breathe, 21 measured breaths

awareness of the body, foot to head

notice thoughts, arise and pass

Reacting to Stress

Recognize it - learn the symptoms.

  • increased heartrate as fight or flight begins

  • agitation

  • reactiveness

Reduce it - try management practices.

  • Look around, drop judgement, relax your shoulders.

  • Engage the vagus nerve.

  • Feel feet to crown.

  • 21 Breaths – notice your thoughts and bring yourself back to the breath.

Choose the thoughts. Cultivate the attitude.

Preventative Steps

  • Affirmations – I have enough time to breathe.

  • Nature – Trees - Grounding

  • Physical flush – take the stairs

  • Music

  • Humming – singing

  • Probiotics

  • Smiling

The Physical

  • Smiling – lowers blood pressure and heart rate, increases vagal tone

  • Posture hold – slowly move through, relax while moving

  • Joint Rolling

  • Squeeze and Release – Muscle Flush

  • Slapping – patting yourself

  • Move through range of motion and joints

  • The power of wiggling and shaking

  • Move – slow patterns with breath