by Darrin Zeer
Take a Gravity Break
The mind and body are intimately connected. If you notice yourself getting tired and cranky, take a break to think about your body. Most likely your spine will have begun to slump down. By simply standing straight and consciously breathing, you can make a quick mood shift. Over time, poor posture and a tense mind create unnecessary aches and pains. Stay positive and healthy with these easy steps:
1. Keep your chest out with chin tucked down slightly.
2. Pull your shoulders back and down.
3. Feel your feet firmly planted on the ground.
4. Let your face soften and relax.
5. Relax your belly and rhythmically breathe slowly and deeply.
Your mood will elevate as your posture rises up!
Community Calm
Potential serenity busters abound in subways, elevators, restaurants, stores, and even movie theaters. Noise and crowds get to all of us. Train yourself to overlook the small stuff. Commit yourself to relaxing and enjoying yourself in spite of the mishaps. Your calm attitude will help turn your day into a hit, and your relaxed manner is sure to rub off on everyone around you!
I have noticed that folks are generally about as happy as they make up their minds to be.
—Abraham Lincoln
A Little Taste of Heaven
Sanctuary, serenity, peace, and spirituality are always close at hand. Take a step into a church, synagogue, or mosque and spend some quiet time. Find calmness and clarity as you travel within.
1. Turn off your phone or pager as you embark on this mini-retreat.
2. Before going inside, center yourself with a few calm breaths.
3. Enter the building and quietly find a seat.
4. Close your eyes and let your body relax.
5. Allow the sacred space to envelop you in calm.
6. Focus on what’s important in your life.
7. Ask, how can you put your heart’s desire into action?
Notice how thoughts of gratitude will suddenly arise!
effortless afternoon
Keep your cool the whole day through.
Karaoke on the Go
Here is a great way to perk up from the afternoon blahs. Whistle while you walk or drive, or anywhere where you know it won’t bother those around you. Let spontaneity reach its greatest heights. Sing your theme song or your favorite commercial. When you sing a tune, all your troubles melt away. Sing from your belly, and don’t hold anything back. Your tension will instantly change into a smile.
There is no great genius without some touch of madness.
—Lucius Annaeus Seneca
Urban Obstacle Course
Daydreamers beware! Multitasking is a tempting time- saver that can be hazardous to your health. Sidewalks can be cluttered with obstacles, and you’ve got to be careful near busy streets. The challenge is to arrive at your destination safely. As you go about your business, walking, talking, and contemplating, keep a keen eye on what’s ahead of you. Anticipate possible roadblocks. Beware especially when talking on your cell phone or immersed in conversation. Staying sharp and alert will help guide you safely around town.
Experience is the name everyone gives to their mistakes.
—Oscar Wilde
Call-Drop Desperation
Cell-phone reception can disappear at the most inopportune moments. As with any frustrating technological malfunction, it’s important to get a grip on the emotional downturn that follows. Take a breath, have a laugh, and then redial. Sometimes a break in a call is just what you need to refocus and adjust your position.
Here is a quick stretch fix for when calls get dropped:
1. Inhale deeply through your nose.
2. Shrug your shoulders to your ears and hold for a moment.
3. Exhale thoroughly and let your shoulders drop.
The Great Escape
Make your car a sanctuary, a place to find solitude away from home. Keep the car stocked with snacks, bottled water, and a selection of relaxing music to help you wind down. Parked on the side of a street or in a parking lot, let the music play, recline your seat, close your eyes, and take five. Steal moments for yourself in the midst of the everyday chaos. Notice how calm and efficient you become with each rest stop. This is your own private hideaway.
After a storm comes a calm.
—Matthew Henry
After-Work Window Gazing
Take window-shopping to another level. After work, go for a stroll down your town’s main street. Let your mind unwind and soak up the sights and sounds of the neighborhood. Step by step, relax and breathe. To disengage your mind from work, notice the latest styles and colors in each shop window. Let the sights and sounds soothe your tension. Accomplish nothing but walking and window gazing. By the time you return home, you will be feeling renewed and ready for friends and family.
Drawer Dharma
The teachings of Buddha are often referred to as the dharma, a term that can be translated as “truth.” The state of your desk or drawers reveals certain truths about your life. You can’t be calm if your surroundings reflect chaos. Inner order relies on every item being in its perfect place.
1. Open a drawer and see what’s inside.
2. Take out any items you don’t need and give them away.
3. Place each item for ease of use.
4. Use containers to organize the small stuff.
5. Notice how your drawer and your mind fall into order simultaneously.
Your goal is to keep all areas of your life in order, so one at a time, tackle all the drawers in your home.
By the work one knows the workman.
—Jean de La Fontaine
Tumble-Dry Meditation
When you’re in a hurry and your clothes just won’t dry, it’s easy to let impatience get the best of you. Instead, make the most of the time you have.
1. Pull up a chair in front of the dryer and get comfortable.
2. Close your eyes and focus on the tumbling of your clothes.
3. Let the rhythmic sound calm your mind.
4. Breathe in unison to each circling motion.
5. Imagine that you are at the beach, with the waves crashing ashore.
6. When buzzer sounds, end your meditation session.
7. Pull on your toasty warm clothes in comfort and serenity.
Saturday Saints
The week is short, and you have so much to do. For a new perspective, take the time to volunteer on a Saturday afternoon. Pick a Saturday to give half a day to others and you’ll feel fulfilled all week long. Make a date of it by bringing along friends and family. Search the Internet or the phone book to find the organization of your choice. And if you can’t spare time, share your money and expertise. All of us have so much to offer.
I cried because I had no shoes until I met a man who had no feet.
—Persian saying
Reincarnation
Caught in a parking-lot maze? Wondering where you parked your car? At first, the rows of seemingly identical vehicles can be overwhelming. Turn this moment into a walking meditation. Forget your hurry and bring your thoughts into focus. Take a deep breath and discover your car. Your car is waiting patiently for your return. Take time and enjoy the search!
Self-trust is the first secret of success.
—Ralph Waldo Emerson
Dog Training
When tension takes over, time spent with your faithful furry companion is a lesson in the good things in life. Let your animal instinct take over and unleash some fun. Your pets will teach you a few new tricks:
Use baby talk in public without fear of strange stares.
Take daily walking excursions to parks, mountains, and beaches.
Cuddle unabashedly.
Receive unannounced wet slobbering licks on feet or face without a care.
Take precious care of another living being.
Create immediate good chemistry with all passersby.
Great is the man who has not lost his childlike heart.
—Mencius
easy evening
Unwind with friends and fun.
The Cinema Stretch
Almost everyone loves the movies, but the rush to get to the cinema on time, wait in line for tickets, and find a seat can take its toll. Try this quick stretch for your hips to relax your muscles before the film starts and help you sit comfortably until the credits roll.
1. Cross your legs, placing your right ankle above your left knee.
2. Gently push your right knee down, so that you feel a stretch in your right hip. Take your time in the stretch, relaxing your hip and buttocks.
3. Switch legs and repeat the stretch on the other side.
Workout Wisdom
Working out can be blissful or a chore, depending on your state of mind. As you strain to bench-press the barbell, notice whether your mind is also weighed down. Clear your head, and your physical load will lighten, too. Tap into your enthusiasm and let your workout be easy. Whenever you feel drained, coach yourself compassionately, like an internal personal trainer. Take deep breaths on each repetition and, to avoid injury, lift with your entire body strength. This is your private time to go within. A deep peace will follow. Savor that feeling by recuperating with some stretching and sauna or steam afterward. Use this positive boost to motor through the rest of your day.
Strong body, strong mind, strong desire!
Cab Charisma
Taxi drivers can pop into our lives from around any street corner. Many offer more than transportation; they lend an ear. Taxicab confessions can provide a warm encounter with a stranger. Don’t be afraid to ask for information about the latest restaurants and attractions; most drivers know their way around town and are more than willing to share their wisdom. Many drivers are excellent listeners and would love to hear your tales. Sit back and rest, and trust your driver to navigate through the city.
Groove Therapy
A little bump and boogie can recharge your body and mind. The more uninhibited you are, the more relaxed you’ll be. You can always put on the stereo at home, but dancing at a club or party with lots of people can inspire you to greater heights. If you feel self-conscious, follow this groovy six-step guide:
1. Get up and dance; a partner is nice, but not essential.
2. Find a spot on the floor with a little elbow room.
3. Drop the old steps and explore different rhythms.
4. Get out of your mind and into your body.
5. Take deep breaths and stretch while you dance.
6. Feel the freedom and get inspired.
Minds are like parachutes. They only function when they are open.
—Sir James Dewar
Line-up Loosening
Stuck standing in line for a concert, sports event, or movie? Feel like the wait is eternal? This Line-up Loosening routine will set you at ease.
1. Place your hands on your waist and do circles with your hips.
2. Place your hands on your buttocks, fingers pointing down, and stretch your upper body slowly back. Keep your feet firmly planted on the ground for balance.
If you are waiting with friends, try a Line-up Loosening massage:
1. Ask permission to massage their shoulders.
2. Stand behind the willing person and place your hands on their shoulders.
3. Squeeze their neck and shoulder muscles slowly and firmly.
Victory belongs to the most persevering.
—Napoleon
Personality Pointers
When a friend or stranger erupts into a grown-up version of a temper tantrum, it’s time to pause and offer assistance. All of us can blow up with frustration, given the wrong set of circumstances. Keep these principles in place for the sake of harmony:
1. Listen to the tantrum thrower’s words.
2. Do not try to cut off or calm them down right away.
3. Resist the temptation to join in with your own tantrum.
4. Don’t take any accusations personally.
5. Breathe, relax, and patiently wait for the release to end.
6. Ask if you can offer the person assistance.
Most tantrum throwers just need to get it out and will settle down on their own. Sometimes just being there is enough to help someone else get through their struggles.
Anger is a short madness
—Horace
Listening to Body Language
Become bilingual in minutes by learning to read body language. If you are interacting with someone whose body is twisted up like a pretzel, it is likely that any further communication will prove futile. Attempt to counteract the situation by relaxing and hanging loose; wait for an opening. Master the art of observation with some simple body-language lessons.
ARMS AND LEGS:
1. If arms and legs are crossed, you should withdraw forceful questions and focus on being friendly.
2. If arms and/or legs are loose and relaxed, proceed without concern.
FACE AND EYES:
1. If eyes are looking upward, the listener is considering something.
2. If eyes are darting around, the listener may feel threatened or uncomfortable.
3. Tense facial muscles may be a sign that the listener is suffering information overload and it’s time to take a break.
Bliss on Aisle 6
Caffeine and sugar-laden foods seem like great quick fixes for stress, but if your body is loaded with stimulants, you’ll actually increase your chances of being agitated. On your next supermarket trip, open yourself up to the healthy zone. Slow down in the produce aisle to see if you can discover ways to satisfy your munchies with fresh, healthful foods. Explore different fruits and vegetables you’ve never tried before. Plan a spontaneous soup or salad. Collect different kinds of nuts and raisins for an on-the-go power mix. Herbal teas are an interesting and exotic switch from coffee. Are you weary? When you’ve filled your cart with healthful snacks, cool down in the freezer section with an all-natural fruit pop.
The first wealth is health.
—Ralph Waldo Emerson
Primal Therapy
Watching the game at a favorite bar is a tribal tradition. Gather the gang together! Get rowdy and unwind by cheering for the home team. Let it out after a long week in the trenches, and don’t be afraid to stretch your vocal cords. Decompress. Get connected to your primal energy. When your team scores, bellow out ape sounds from deep in your belly—“Hooh, hooh, hooh, hooh!”—as you pump your fist in the air.
On the day of victory no one is tired.
—Arab proverb
Restaurant Feng Shui
Just as you pick a restaurant that matches your mood, make sure that you’re seated at a table that sets the right tone for your meal. It’s worth waiting for. Feng shui is the art of harmonious placement, and it can apply to where you sit. When entering a restaurant, choose a table with comfortable chairs, a nice view, and a soothing atmosphere. Try to distance yourself from the heavy-traffic areas. Create a pleasant environment by developing a friendly rapport with your server. Before you eat, give thanks and gratitude for the food and companionship! Make a silent affirmation that this meal will be peaceful and that you will enjoy some good company. Taking your time and staying conscious of your experience is sure to turn a quick bite into a meal to be remembered.
nurturing nighttime
End the day as peacefully as it began.
Delightful Delivery
Comfort food with spice can be very nice!
When you want a unique dining experience but are too tired to leave the house, break out the fine china and order in. Indian or Thai food can be a treat. Request a mild sauce for a fiery yet stomach-soothing experience. Set up a getaway space on your living room floor. The comforts of home combined with exotic aromas are sure to send you on a mental holiday. Candles and calming music make the setting complete!
Take rest; a field that has rested gives a bountiful crop.
—Ovid
Instant P.M. mellow
&n
bsp; These two anytime, anywhere gentle breathing exercises are great escapes from your hectic schedule. Before you begin, find a comfortable place to sit down and let go of your busy day.
INSTANT CALM:
1. Inhale deeply and slowly, counting as you breathe in.
2. Count as you exhale and make the out breath twice as long as the in breath was.
3. Don’t worry about how high you count; just focus on relaxing your entire body.
INSTANT PEACE:
1. Using your right thumb, cover the right nostril and inhale through your left nostril.
2. Place your index finger over the left nostril and exhale through your right nostril.