Self-Inspiration as a Way to Reduce Stress and Anxiety

It's interesting (especially during this time of COVID), that the definition of "inspire" is not only "to influence, motivate or produce a feeling", but also to "inhale" or "breathe in air".  And those who have experienced the harshest of the COVID virus know that "breathing in" is nothing to take for granted.  One survivor was quoted as saying that because our breathing comes so automatically and naturally, "It was quite alarming to have to actually think about each breath."  But the other definition of inspire has a very similar feel in that we can find our ability to inspire others so that it becomes automatic, or we might have to actually think about it and work at it until it becomes a natural part of who we are.  And then there is thinking even one more step beyond just inspiring others, that is...learning "self-inspiration".  In the same way many brave COVID survivors are learning to breath all over again on their own--the rest of us can also learn to become self-inspiring in the same way.  Those who can inspire others, can inspire themselves as well.

Inspire is a little different from just encouraging, although they are very similar.  Encouraging is to push someone to have courage or strength (nudging them along), while inspire is to "inhale" or "breathe in", or in other words, "take in or fill up".  If you were giving CPR you would literally be breathing air into another human being and so to psychologically inspire someone, you have to give something...breathe some passion or feeling into them, and if you are inspiring yourself, you have to breathe in or take something like that in for yourself.  Like a scuba diver who, while rescuing another diver, quickly takes a breath from the oxygen mouth-piece for themselves in order that they both make it back to the surface alive.  Taking psychological breaths for yourself is the way to bring stress and anxiety levels down and assure that you make it back to the surface of this game called life.

Here are some ideas for applying self-inspiration to your life:

• Create daily affirmations that specifically apply to the things you are passionate about
• Take time out to rest and re-energize when you feel your energy depleted
• Look for rituals, mementos, quotes, books, movies, and other inspiring items that feed you
• Set goals that reflect the things that matter most to you in life
• Eat a well balanced diet that keeps your body at its best performance
• Exercise your body in order to feel your best and stay in the game of life
• Fill up your psychological and emotional tank on a regular basis

"We can make ourselves miserable,
or we can make ourselves strong. 
The amount of effort is the same."   
       ~Pema Chodron

Thanks to Guian Bolisay for the great photo

Relaxing with the Mindful practice of Tea Time.

Sometimes the simplest form of relaxation is found in the simplest of activities, like sitting down for a relaxing cup of tea.  You can add it to your daily relaxation routine--be it sitting for meditation, or adding it to your mindful meal, or reading time.

To keep it as simple as possible, try applying mindfulness to your tea time routine.  In other words, be present for everything from getting the tea pot, to selecting the tea cup.

If you invite all of your senses to be a part of the present moment of this activity, you become more aware of the smell, sight, sound, feel and taste of everything you are doing.

If your thoughts wander during this task, just notice that they have done so.  Then, without judgment--and especially without self-judgement--bring your focus back to the task at hand.  And if the mind wanders again, repeat!

Notice the feel of the cup, the sight of the steam rising, and the sound of the boiling water.  Take the time to smell the tea as you pour or prepare it.

Without judgment means without deciding "good or bad", "right or wrong way", "enjoyable or non-enjoyable", "tasty or bitter", etc.  In other words, you are not placing a judgment of any kind on the task.  You are in the moment of tea moment without moving into labeling and judging the tea moment.  It is "just this" tea moment.

Your tea does not have to be that of an expert or that of an amateur.  It can be expensive loose leaf tea or a bag of that you grew up with from the grocery store.  It doesn't matter if it's herbal or decaffeinated.  There is no one judging your authenticity.  It's just you, the aroma, the smoothness of the cup, the warmth of the tea, and the mindfulness of each sip.  There is no way it should be, and no way it ought not to be, nor is there any comparison of how it's done by others.

It's just tea, in this moment, with full awareness.  Watching thoughts come and go, and returning to the present moment.  Noticing your breath come and go, and returning to the present.  Repeatedly returning to the moment is a practice of meditation.  And staying in the present moment in this way is to be in the only place that actually ever exists.  That is, in this never-ending and yet, ever-changing, unfolding moment.

Thanks to Sheila Sund for the great photo
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Getting our Priorities Straight: The Difference between Will and Willing

What does it mean to "have our priorities straight"?

The question basically asks each of us to look a little closer at what we are actually "doing" compared to what we are "saying".  If we place our health as one of the top priorities in our life, do our actions really reflect this?  Or are we spending our time eating poorly and sitting sedentary?

If we place our education or career-building at the top of the priority list, are we actually "doing" the things we need to do to make it happen?  Or are we spending our time on other things?

Not reflecting on our priorities can lead to neglect of some of the most precious things in our lives.  From loved ones to our everyday sense of peace.  That's why it's important to get our priorities straight and know what matters to us so we can make sure to carve out what limited time we each have on this planet, to make life what we want it to be.

If your stress reduction is of top priority to you, then it's important to get it at the top of your priority list--fast.  That means not just reading about the many great techniques out there for slowing down the breath, heart rate, and lowering blood pressure, but it also means the "actual doing".  Building the time into your schedule to learn things like meditation, sitting still, going for slow walks to synchronize your breath, taking a yoga class, and so on.  Talk is cheap, they say.  And they (whomever they are)  are right.  Doing...is the key.

So let's look at the difference between "will" and "willing".  If I am sitting in my chair and "willing" to get up out of it and go do something, I could be "willing" for years!  Sitting in a state of being "willing" to do something is not "doing".  I'm willing to do my laundry and housework right now, but that doesn't mean it's happening.  Yet.

So, moving our "willingness" to the next level is what "will" is all about.  "Will" is moving our desire to do something to the level of action, and therefore "do" the act, not just think about it.  Sometimes there is only one thing left to do... and that is the "doing".

Making your priority list is not the hard part.  Each of us seems to have a general idea of what we need to do and want to do to change our lives in the way we desire.  It's the "doing" that needs to happen next.  So you know what that means.  It means it's time to get going now.  No more reading about it.  No more asking about it.  No more talking about it.

Top priority!  You have an appointment with your top priority list.  What will you "do" next?

Thanks to Macro Verch professional photographer for the great photo
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The Relaxing Quality of Nature

As the world continues to advance and turn to technology to function, the human beings that create the technology search for ways to get back to nature and unplug whenever possible.  The goal is to not get bogged down in the gadgets that were initially meant to make life simpler, but that have instead, created a faster and more demanding world.

No matter how much technology has helped humans to simplify their lives, it has also reminded them that humans are still a part of nature, and also a part of all of the other living beings on this planet that move and function with the forces of nature.

In other words, humans are not the machines they create!  A human being continues to move with the seasons and the natural rise and set of the sun.  Humans need sleep, sunshine, and enough relaxation to renew the changing human body that works tirelessly sometimes to meet its needs.  That's why it's important for human beings to get back out and into nature whenever possible.

There is no debate that it's not natural for the human body to sit at a computer all day.  It's not even natural for it to sit at a desk all day.  For example, it's not natural for the human eyes to focus on an office wall or computer screen all day that is only inches or feet away.  The human eye is meant to look close and far, and sometimes within the same task, such as looking at the mountain tops in the distance and then at the flowers at one's feet.  It's important to step away from your desk now and then and aim your eyes at a distant target such as the horizon or distant landscape.

The human body begins to become unstable when it doesn't walk enough or stand enough or move enough.  And the various senses that the human body uses, need to be exercised frequently in order to stay sharp and function well.  Human instincts can't be sharp if they are not used for anything more than scrolling up and down a computer screen, or for typing.

When looking at what the various culprits are that contribute to your stress, measure the list of items that put demand on your body in the way we might put demand on a machine.  Machines are expected to function non-stop, repeatedly, and many times as fast as they can possibly function.  But human beings can't function that way for long.  Think of getting out and into nature as a way to recalibrate your body and instincts so as to help you remember you are human, and not a machine.

Thanks to Elisa Bracco for the wonderful photo
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Stress Management Techniques: Creating Your Own Program

Stress Management techniques are the set of methods each of us reaches for to manage stress in our lives.  Everyone has a different bag of tricks and not all techniques used for stress management fit everyone.  The important thing to know is that just having some stress management techniques to reach for is the first step in coping well when these life events arise.  To be unprepared is to ignore that sometimes life is stressful and to avoid healthy coping techniques is an invitation to anxiety, exhaustion, and depression.

Knowing your source of stress is a great place to begin.  It can be the job, the kids, health concerns, or any number of things that contribute to your daily stress.  If you have not yet identified what it is that leads to your stress, try to spend some time journaling about when your stress is more prominent or when it begins and ends.  This can help you identify where it's coming from.  Once you know the source or cause of your stress, you can identify what needs to change or what needs to be added to your life in order to better cope with the stress, reduce the stress, or completely eliminate the stress entirely.

Coping with the stress might mean that while staying in the stress, you practice ways to reduce your physical symptoms without removing yourself from the event.  For instance, you might learn breathing techniques that slow the breath and therefore slow the heart rate and blood pressure.  Reducing the stress can include breathing retraining used in coping with stress, but it might also include other kinds of adjustments such as reducing hours at work, reducing the frequency of exposure to stressful events, reducing productivity, and working with cognitive behavioral techniques to reduce the amount of time you worry.  Eliminating stress can mean that it might be time to let that current job go and find a better one with less pressure.  It can also mean moving if the area you live in is stressful and unlikely to change.  Eliminating stress means just that, removing it from your life and making a change for good.

Taking the time to develop a set of stress management techniques for yourself is well worth the time.  Once you know what works for you, it's easy to reach for and easy to apply.

Thanks to Dimitar Nikolov for the great photo
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Personalizing your Relaxation

Everyone has a different idea of what relaxation is.  Where one person might believe that heading out to sea on a lovely sailboat to catch a glimpse of the sunset on the ocean horizon is all they need to quiet their mind and slow their breath, another might feel that heading out on the ocean in any vessel, at all, is the equivalent of being trapped on a floating, inescapable prison cell.

The point is that no one else can tell you what relaxation "should" be--for you.  Each individual will need to come to an awareness on their own as to what it is in life that brings them a state of calm, meditative peace.

Each of us does need to keep in mind, however, that we do not have to adhere to the expectations of others that what they find to be personally relaxing, is what we should find to be relaxing, too.  Just as important, is to know that we have a right to enjoy the things we find relaxing, without others telling us we should not find those things to be relaxing just because they do not find them to be relaxing for themselves.

Though a beekeeper may find it very relaxing to suit up and spend time working with their bees and honey, someone else might find it difficult to understand how spending time with hundreds or thousands of flying insects, with the potential of stinging, could possibly be relaxing.

At the same time, there are many who find massage therapy to be very relaxing, healing, and calming.  Yet, for others, the notion of being touched in this way by a stranger is more stress and anxiety inducing that it is relaxing.

When it comes to relaxation, self-trust and self-knowledge is key to making the best of your time and effort, but for this you may have to explore a little bit and try a few new things in order to discover what things may bring you the most sense of relaxation and peace.  In the end, it is you who will be the decision maker about what is and is not relaxing for you personally.  In this way you give your body your full attention and let it know you are listening to what it has to say.

Here are a few (non-animal-harming) ideas for things that some have found relaxing:

*Rock Climbing
*Music
*Sailing, canoeing, kayaking
*Gardening
*Hot Springs
*Reiki
*Hiking
*Woodworking
*Cooking
*Massage Therapy
*Tea Ceremony
*Meditation
*Sauna, Hot Tub, or Steam Room
*Art (Painting, drawing, pottery, etc.)
*Day Spa
*Tai Chi and Qigong
*Peaceful time with animals
*Surfing
*Picnics
*Conversation with friends

Thanks to JacobEnos for the great photo
https://www.flickr.com/photos/notjake13/
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Stress Reduction and Hot Springs Mineral Pools

A popular way to relax and unwind is to soak in one of the many natural hot springs pools from around the world.

These thermal springs have water temperatures higher than the air temperature in the surrounding area.  The water has been heated by shallow areas of molten rock.

The water found in these springs contains many different kinds of minerals, which have been found to improve blood circulation.

Soaking in the warm mineral waters can sooth sore muscles, relieve pain, help with skin problems, and reduce joint pain.  All of these combined lead to a more relaxed body and mind.

If you are a resident of Colorado, you are in luck because we have plenty of hot springs in the area.  Here is a list of 30 different springs in the area you can try:  

30 Colorado Hot Springs

There are some rules to follow when you visit one of these locations in order to make sure you don't over do it.  First of all, RELAX.  Take your time and remember to go with the full intention of relaxation.  Be sure to take water with you!  Drink water 15 minutes before entering any hot springs pool, and after soaking in limited intervals, drink more water during breaks.

While soaking, practice your mindfulness meditation.  Relax the body, relax the mind.  It's a time to put your worries away and not try to solve life's problems.  Let the warm mineral water heal and re-energize you.  There will be plenty of time to work on life's issues another time.

As they say in the Lion King... "Hakuna Matata"  (No worries).

Thanks to Chi Tranter for the great photo of Snow Monkeys

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Reducing Stress during the Holiday Season

Though they are advertised as the most pleasant seasonal events of the year, the holidays can actually be some of the most stressful times for many people.  Much of the media during these times insists that everyone feel jolly, happy, joyful and thrilled to no end about spending money they don't have in order to satisfy the gift-giving season.  Unfortunately, this expectation is unrealistic for those who find the holidays (and the time of year) depressing and difficult.

That's why self acceptance is very important during the holidays.  If you don't feel all that thrilled about the holidays, you don't have to hide it, but you can find ways to try to make the very best of a time when your emotions are not in alignment with the external world's demands.

First of all, stop to think about what it is you personally need during the holidays.  Is it just relaxation?  Time with your family?  Some kind of traditional event that makes things feel right for you?  Sometimes the holidays get even harder when we feel pulled in all directions by the demands of others who are trying to get their needs met as well.  It's important to find a balance and make sure you are not getting spread too thin.  Saying no to some things is okay, and saying yes to your own needs can be a part of the formula for a good holiday.

Money is always a stressful factor during the holiday season as well.  It's okay to make it clear to others that you need to limit your spending, so be sure to speak up.  Suggesting that the family or office crew draw names to reduce the number of gift spending is always wise and helps reduce financial worries.

If the holidays aren't your thing, try to plan some events that feel more in tune to what you need, be they non-holiday themed movies, concerts, trips, books, socials with friends or just solo getaways that reduce your exposure to the media hype and promotions.

Don't be surprised if there are others out there that feel the same way and would love to get together with you to do something "non-festive".  Check in with some of your friends and family and see if any are up to the task of finding something that can remove you in any small way from triggers that contribute to your depression and stress during this time of year. 

Here are some ideas of things you can do to cope with your stress and anxiety during the holidays:

*Go hiking or snowshoeing which pulls you into nature and away from media hype
*Go see a non-holiday themed movie during the day when crowds are low
*Go for a walk or bike ride where festive decorations and music are not heard
* Limit your spending by announcing to others you plan to give limited gifts this year
*Say no if you need to when others demand you fly or travel to see them for the holidays
*Be sure to share and delegate shopping and other tasks to your spouse or other relatives
*Explain to children you are not made of gold and they can't have everything they want
*Above all, take time to sit down now and then to relax and take a breath.

Thanks to William Brawley for the lovely holiday photo
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The Art of Relaxed Hurry

In today's modern world it's kinda hard to take things at the pace that our ancestors once did.  Though they woke and slept with the rising and setting sun and worked long days, they also breathed much cleaner air, ate cleaner food, and could sit for prolonged periods of time without TV, cell phone, internet, or constant stimulation other than the sound of a running stream or the occasional sound of the horses or cows in the fields.

Today, we are constantly on a time schedule.  Be it time to get up, or to be sure we're asleep to get enough rest for the next day.  From getting to work on time, to parental schedules of getting kids to school, or soccer games, or to the dentist.  Even relaxation coaches and Yoga teachers have to be someplace on time, and though they are not infallible to being late, they might just get there in a completely different way than most of us.

Living in a hurried world can take a toll on our health and eventually our mental and emotional well-being, but since this is the modern world after all, it's also not something we are fully ever going to escape.  The reality is that--outside of our need to schedule-in times of rest, vacation and relaxation--we must find ways to cope with a hurried world, and do well to ourselves by approaching our hurry with as much mindfulness and relaxation as possible.

If you think it's not possible to be fully present while rushing through life, take a look at this video of William Polly, a world champion cup stacker.  He shows his skill in slow motion as well, which is so fast that you most likely will still find yourself struggling to keep up with what's happening.  But if you look at the cup-stacker, he's as calm as can be.  Why?  Because he's trained himself "three hours a day" to be fully present.  That's what training in mindfulness is all about.

If your life and schedule are rushed and hurried, mindfulness practice is all the more important.  You will need to be fully present for each of the many things you have packed into your daily schedule.  Paying attention to your thoughts, to the present, to your breath, the colors around you, the feel of the temperature around you, etc.  Noticing what you see, smell, taste, feel in any given situation.  Staying mindful helps your attention no matter what the pace of your life.

Here's a challenge:  Sit in a comfortable position.  Closer your eyes and relax.  Begin to count your breath slowly.  One, as you breathe in.  Two, as you breathe out.  Three as you breathe in, and so on all the way to 10.  And then start over at "One".  Many people will begin to wander into thoughts and get distracted before they ever reach the number ten.  But with practice, you can train your mind to stay present and aware.

It took William "three hours a day" to get present enough to go so fast while stacking cups that when you watch him at full speed, it looks like someone has turned the film speed up to "fast".  For him it's "fun", but as he puts it, "it takes a lot of dedication and training".

Thanks to Hamza Butt for the great photos - "worker running with suitcase"

Earth Day: Relaxation with Mother Nature

In April the world celebrates environmental awareness with Earth Day.

Mother Earth is the mother of us all.  Having given birth to the multitude of things that cling to her surface and swim the depths of her oceans.

There is a peacefulness in views like this one (image left) in which the blue planet glows with the gentle flow of water that makes up most of her surface.

There are many religions scattered among the people of this great planet and everyone seems to have a belief in what it all means, or doesn't mean.

According to Craig A James, author of The Religion Virus, "the earliest beliefs that can be identified as religious are animistic...".  He states that "Crops and trees, deer and bears, the sun and moon, rainclouds, a spear or axe - all of the things that were important to people - were imagined to have personalities and motivations."

Many of the earliest beliefs among humans somehow connected to this great planet Earth and to Mother Nature herself.  The plants, trees and water were assigned spirits and considered to be alive with the personality of that spirit.  But the world is much different now than it once was and the power of belief, unique to human beings, has become a power that can save or destroy this great planet we inhabit.

One way you can help lower your own anxiety about the increasingly, battle-weary clashes in beliefs around the world -- among countries, and inside your own communities, work places, and homes is to take a long look inside your own belief system and ask yourself this:  "Am I doing all I can to help bring peace to this world?"  "Does anything I consider to be my 'belief', 'faith' or 'doctrine' in life harm other people physically, emotionally, mentally, or psychologically?"

This great Mother Earth is suffering from the result of bickering, fighting, and arguing over differences of view among the people of this world, and because we are a part of her very breath, we are suffering as well.  "Earth Day" is and should be "every day" and every breath "you" take, is a breath she takes.  Which means, every moment you sit in meditation, she sits in meditation.  Every time you work to relax your body and mind, you are relaxing a part of her body and mind.  Every gentle thing you do to lower your anxiety, is something you are doing to lower the anxiety of the world.  So consider it a global act to work on your relaxation techniques.  Finding peace inside yourself, is the first step.

Whatever it is you believe, make sure it takes into account the whole of the planet and not just yourself.  Enjoy what Mother Nature has to offer and always act in kindness to her.. your one and only true Mother.

Thanks to Beth Scupham for her great photos - "Earth"
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Pausing to reduce Stress and Anxiety

A fabulous stress reduction idea was created by meaning to pause®.  It's called the pause braclet.  It gives a "private but deliberate" reminder (by means of a gentle vibration) periodically to help people stay focused and present.  The reminder helps people to stay aware and perhaps take an inventory of where they are with their thinking, breathing, or behavior in the present moment.

Staying focused in the present is not an easy task, but with practice we can get better at it as time goes on.  There are many methods like the pause bracelet that can help us to bring our awareness to the present moment.

At the Zen monastery of Plum Village in the south of France--a monastery created by Zen Master Thich Nhat Hanh--there is something called The Bell of Mindfulness.  At the monastery, a bell tone is made periodically so everyone in the village can hear it and at which time they pause momentarily.  On their website they have posted,  "When we hear one of these mindfulness bells ring, we stop all of our conversations and whatever we are doing, and bring our awareness to our breathing.  The ringing bell has called out to us:  Listen, listen.  This wonderful sound brings me back to my true home."

The point is, that we can use many things throughout our day to nudge us a bit to take a moment and pause.  The sound of an airplane going overhead.  The ding of a new incoming email on our phone.  The sound of the engine in our car as we turn the key.

Reminders don't have to be just auditory, either.  They can be from a variety of our senses, such as each time we see a red light and slow our car to a stop.  Pause.  Each time we smell the aroma of our neighbor's fireplace.  Pause.  Each time we feel the warmth of clothes freshly being lifted from the dryer.  Pause.  When the cat meows.  When you hear a door close or open.  Pause.

You can decide what your "Mindfulness Bell", or bell(s) will be, but whatever they are, be sure they have associations for you with your willingness to pause for just a moment so that you can become aware of your true self, which only exists... right now.

Thanks to Eric Walker for his lovely photo - Pause

Relaxation in the Public Parks

Thanks to the Trust for Public Lands (TPL), we have a lot of wonderful parks preserved right in our cities and residential areas.  These great places have been plucked out and conserved so that we all have nice areas to go relax, fly kites, play with the dog, have a picnic, or just enjoy being around some semblance of nature.  A park is a great place to find green grass, trees, fountains, benches and tables, as well as bike paths or scenic views.

You've probably driven by one of these nice parks every day during your hectic and stressful work schedule without hardly giving it a glance, but when was the last time you actually stopped to enjoy the peacefulness of one of these great places?

Because many parks are preserved close to residential and business areas, it's convenient to wander in during your lunch hour or even on your break (if you get one), and steal away even 5 or 10 minutes of relaxation.  The parks tend to draw a little bit of wildlife as well, such as ducks and geese, and give us however-little of a brief reminder that the concrete and steel we exist in throughout our day is not really the environment of our origin, and certainly doesn't fit with our natural instincts.

Parks are designed with relaxation and leisure in mind.  They cater to the individual who wants a moment to rest -- to sit in the grass, look at the trees, or walk a lot slower than the usual rush-and-hurry of the typical hectic work day.  Parks are where the casual picnic takes place, or where you can chew on a blade of grass, fumbling with a fallen twig, or kick off your shoes and feel the earth and cool grass beneath you.

Modern humans live inside boxes now --inside wood, plastic and chalk walls.  Parks help bring us back to our senses and remind us we are not made of those things.  We are a part of nature and even a small taste of this nature -- preserved for us in the form of parks -- is a great way to check in with the pulse of life and your connection to it.  It's a way to remind yourself who you are, and where you come from.

It's hard for some to give up the gadgets to go and taste a little of this nature's delight, but if you can manage it, leave the cell phone and MP3 player in your car, or shut off in your bag.  Why spoil a good thing?

Thanks to Ryan Latta for the great photo

Exercise as a Form of Stress Reduction

Daily exercise is vital to the overall well being of the human body and mind.  Without exercise, the muscles of the body begin to deteriorate and weaken and the subsequent results are a slew of problems from illness to injury, lack of motivation, as well as depression and anxiety.

According to the Anxiety and Depression Association of America, exercise is considered to be vital for mental fitness and for reducing stress.  On their website, which can be found at adaa, they have indicated that "exercise and other physical activity produce endorphins--chemicals in the brain that act as natural painkillers--and also improve the ability to sleep, which in turn reduces stress."

If the body is not tired at the end of the day due to lack of exertion, it may not be tired enough to sleep at bedtime.  This can lead to insomnia because the body has not tired itself out enough throughout the day with physical activity to actually need rest.  Working out a little every day helps tire the body out just enough to prepare it for a good night's sleep, and improved sleep--in turn--leads to less feelings of stress and anxiety.

Exercise doesn't have to be miserable or aggressive.  Just getting out for a walk or gentle bike ride is enough to get the blood flowing and help balance out one's breathing and oxygen flow.  Walking on a treadmill or running on an elliptical machine can help get the heart rate up, and lifting weights has been shown to help burn an increased number of calories, which is always helpful for overall heath.

So, when you're looking for ways to manage stress and anxiety, be sure you have not overlooked putting some physical activity on your daily schedule.  As long as your doctor feels your body is up to it, exercise certainly can't hurt.

Thanks to Bill Brooks for his great photo - Running

Chanting and the sound of Meditation

Chanting is to sing, speak or even hum words or syllables.  It can be done in one or more tones for harmony and is frequently done for spiritual reasons or as prayer. 

There is a very relaxing and meditative feel to chanting and it can be fun to do alone or with others to allow for a full and harmonic sound.

The relaxing sound and vibration of chanting can be very soothing and helps to reduce stress and anxiety.  It also helps individuals to practice deep abdominal breathing by setting a pace and emphasis on long slow breaths with full inhalations and full exhalations.

One of the most well-known of the mantra meditations is the Om mani padme hum mantra.  Tibetan Buddhists believe that chanting this mantra/meditation/prayer invokes the embodiment of compassion.  They believe that simply “viewing” the written form of the mantra does the same, and so, the written form is seen throughout the world on prayer flags, prayer wheels, and carvings. 

  

                                        

The chant itself has many different versions, from singing it like a song, to simple one-tone chants.  

Another great form of chanting is something called the metta chant or metta chanting.  Metta means "loving kindness" and so metta chanting is a way to send out loving kindness to others and to oneself.  Metta chants go something like this:

May all beings be peaceful

May all beings be happy

May all beings be safe

May all beings awaken to

the light of their true nature

May all beings be free

Many chants can be found online in CD or DVD form.  They can be ordered on Amazon, or viewed and heard on YouTube or other popular sites.  They can be done alone without music, or accompanied by a variety of instruments. 

You will need to experiment with them for awhile and find those that resonate with your particular taste in tone, wording, and beliefs.  Many of the major religions have chants associated with their rituals, but chanting can be secular as well.

Here are some great links to some of the wonderful chanting out there, including work by Deva Premal, as well as Tina Turner, who converted to Buddhism in the 1970's.

OM Chanting 

Deva Premal - The Gayatri Mantra

Tina Turner

Thanks to Jay Galvin for his great photo - Tibetan Buddhist Prayer Wheel

Reading for Relaxation

It is well known that many people can’t seem to shut the lights off and go to sleep at night unless they’ve first sat back and relaxed with a good book.  Something about that down time helps to get the body calm and in “sleep mode”.  But the calming results from reading are not just for bedtime.  Taking a good book with you on your lunch break, while passing the time at the library, or just sitting at the park, is a great way to settle the body down and relax.

The entire process of reading a good book requires that we slow down physically, hold still, and settle the body into a relaxed position.  As we read, our heart rate begins to slow down, breathing slows and stabilizes, and muscle tension begins to relax as our attention is captured in the story line of our reading material.

In addition, the process of reading directs the mind to a point of concentration, which prevents distraction by all of the other potential worry thoughts that compete for our attention throughout the day. 

When selecting reading as your mode of relaxation, be picky of the material you choose.  There is a time and place for taking in the news of the day, or reading other business or personal information that has the potential to upset you.  But when choosing reading material for your relaxation time, be sure it is something you enjoy.  A novel, a magazine of special interest, or poetry if that is what relaxes you the most.  What matters is that it's material that captures your mind and soul.  

Thanks to Nadine Heidirch for the great photo - Reading

Finding Serenity and Peace in the Mountains

If you are lucky enough to live near one of the great mountains of the world, you may know the serenity of getting away and into the forest where you can smell the pine and feel the touch of moss and wild flowers in the palms your hands.  The mountains are associated with peacefulness, calm streams and waterfalls, as well as silence met only by the sound of wind or wildlife.

Just looking at a mountain from far or near is breath-taking and leads one to stop and pause.  In the autumn, the mountains are splashed with color that is weaved in and out of the greenery, and it's these kinds of awe inspiring views that reminds us that this is an incredible planet, and we are a part of it.  Finding time to get up into a nearby mountain area is well worth  it, and is part of the journey toward a well-balanced life that makes room for restful and relaxing activities.

There is a tremendous amount of spiritual symbolism in the theme of mountains; from the “paths of life” that meander up to their peaks, to the lofty plateaus along the way that take one closer to the idea of “heaven”.   Stories abound of the wise hermits and mysterious sages (some of whom still exist) who dwell in caves and crevices of the mountains and who learn the wisdom of the herbs, animals and elements.  There they are believed to wait for the traveler seeking wisdom, but this is part of the rich symbolism as well, for the stories live mostly inside the minds of many who eventually (with intent and contemplation) find that the guru they are seeking has been living within them all the while.

When you begin to feel that the stress of this increasingly fast-paced world is threatening to make you forget who you are, it might be time to head to the majestic corners of the nearest mountain and spend a few hours (or an entire day) getting back in touch with your spiritual center, where you can quiet the racing mind and find that sage within you again.  While there you can take in the energy of the forest, and if you get a chance, dip your toes in some of that beautifully flowing mountain spring water.  

Thanks to Chris Walker for his great photo -  Sacred Mountains of Nepal 21

Relaxing Sunrise / Peaceful Sunset

If your life is rushed and you are tired all of the time, chances are that it's been a long times since you've seen a sunrise or sunset.  You might either be sleeping in past the time of the gradual rising of the sun in the morning, and/or most likely rushed to do your evening activities and even if outside, might look right past the glorious colors in the sky as they change and paint themselves against the horizon.

Sitting to watch a sunrise or sunset is something that requires us to be still as we take a moment, stop the car, go out on the deck, look out the window, or just stand still long enough to watch the transition of colors as they gradually change and morph from pinks and reds and lavenders, to reds and finally blues or grays.  It's an activity that causes us to pause for a moment and just breath in the landscape, but it doesn't last forever, and therefore if our life is rushed and our mind is too busy, we miss it for another day.

As we all know, the sun is not actually "rising" or "setting"... it's simply appearing and disappearing in our awareness as the earth rotates, just like thoughts appear and disappear in our mind as we travel through our day.  As the earth rotates, the sun comes into our field of perception and lights up the sky with an array of colors which bounce off the clouds and objects around us in a way that many have called, magical.  Photographers love these times of the day because the colors become very pronounced and dynamic.

There was a time long ago when we humans slept and woke with the appearance and disappearance of the sun, so our ancestors most likely saw many more sunrises and sunsets than we do today.  In comparison, we have to make an extra effort in these modern days to put ourselves in the path of a sunrise or sunset in order to not miss it.

The fullest colors of these dynamic images in the sky last about 15 to 30 minutes, so the next time you find yourself catching a glance from the corner of your eye, see if there is a safe place to pull the car over, or somewhere to sit for a moment, or even just allow yourself five silent moments of observation from a window or other space where you can reconnect with the peacefulness of the natural rotation of the earth you are a living part of.  Let your eyes relax into the brilliant colors before you as they gently morph from one color to the next.  Let your breathing slow and your shoulders relax and try to remember who you are outside of the hustle and bustle of your contemporary daily life.

Thanks to Hartwig HKD for the great art in photography - Meditation at the Lake

Stress Reduction: Taking a Break from Gadgets

Are gadgets stressful?  When we struggle with them they are.  When the battery dies or a lever or button breaks and we can’t get the thing to do what we want.  But perfectly functional gadgets can be stressful too when they begin to interrupt the natural flow of life rather than aid us as they were originally meant to do. 

It’s really too late to go back in time and prevent all the modern electronic gadgets from entering our world, and who would want to.  Many of these devices are life savers and helpful in every aspect.  But let’s not forget our humanness.  We need rest from these gadgets that push us from the moment they blast us out of bed with alarms, to the moment they put us to bed with clap-off lights. 

So here are some ideas: 

When taking your 15 minute break at work (if you even still get one these days), be sure to leave the cell phone at your desk.  I know.  I know.  The very thought of missing one single call or message is blaspheme to most, but I know you want to reduce your stress level.  So read on. 

Think, instead, about taking a walk outside where you can stretch the muscles of the eyes by focusing on things far into the distant like the horizon, clouds, or mountains.  Try to go without the company of your MP3 and the usual music and noise that bombards your ears with constant distraction and entertainment.  Let the ears tune into the more natural sounds around you such as birds and other animals, water flowing, and even wind or breezes. If you live deep in the heart of a noisy city, tune into one of the other senses such as noticing the feel of the air on your skin or the feel of wind or breeze against your face. 

Outside of your job and even at home, try some relaxing activities that are not going to bombard you all-the-more with flashes of sound, light, and entertainment stimulation such as video games, movies, and noise.   Tai Chi and Qigong exercises are good for the body and natural exercises that don’t force you to keep up with machines that demand an unnatural speed for the legs or arms.  Yoga can also give your body the stretching and movement it’s not getting while sitting all day at your computer, and many of the exercises related to Yoga and Qigong will help you begin to return to an awareness of the natural pace of the human breath.

Imagine what your day would be like if the electronic gadgets that typically dominate your life were completely removed.  Yes, you’d most likely be bored and unsure what to do with yourself, but the next time you ask yourself why you are so stressed out, think about what percentage of your day is spent attending to gadgets that distract you from the natural world around you—a world that you are an innate part of and which does not naturally manifest from machines.

Thanks to Joana Coccarelli for her great collage art "miss gadget"