Activities to calm your brain
- Arts and crafts, including but not limited to coloring, pottery and knitting.
- All varieties of yoga.
- Go for a walk. Notice how your breath feels. Notice your feet walking.
- Singing, humming and whistling.
- Free-writing before bed.
- Cooking is filled with basic tasks that let you focus on all sorts of sights, smells, tastes and textures.
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There are plenty of ways to achieve relaxation without sitting cross-legged on the floor. They’re all rooted in a technique called “the distraction method.”
The method consists of doing basic activities can help you take a step back from your anxiety. You may be able to relax, regroup and perhaps reexamine the issue that was causing your anxiety from a much more levelheaded place.
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Sometimes called Zazen, it involves specific steps and postures and is studied with a teacher.
The goal is to find a comfortable position, focus on breathing and mindfully observing one's thoughts without judgement.
Mandalas are sacred circles, that have long been used to facilitate meditation in the Indian and Tibetan religions of Hinduism and Buddhism.
The main circle shape of a mandala is filled with a variety of geometric shapes and symbols. These are often repeated in symmetrical patterns using bold color schemes.
Settle in
- Find a quiet space. Using a cushion or chair, sit up straight but not stiff; allow your head and shoulders to rest comfortably; place your hands on the tops of your legs with upper arms at your side.
Now breathe
- Close your eyes, take a deep breath, and relax. Feel the fall and rise of your chest and the expansion and contraction of your belly. With each breath notice the coolness as it enters and the warmth as it exits. Don't control the breath but follow its natural flow.
Stay focused
- Thoughts will try to pull your attention away from the breath. Notice them, but don't pass judgment. Gently return your focus to your breath. Some people count their breaths as a way to stay focused.
Take 10
- A daily practice will provide the most benefits. It can be 10 minutes per day, however, 20 minutes twice a day is often recommended for maximum benefit.