Steps To A More Serene Life

• Stay Mindful: Mindfulness relieves stress by increasing your awareness of your body. What you can do:

  • Practice in a warm room where you wont be interrupted.Wear loose clothing.

  • Lie down,and try not to fall asleep.

  • Start by observing your breathing.

  • Concentrate on the big toe on your left foot,noticing any sensations in your toe.Dont put a good or bad label on these sensations;just observe them.

  • Imagine your breath coming in and out of your toe.

  • After a few minutes,when you're ready to leave your big toe,allow it to fade from your mind.Take a few deep breaths,then move onto the rest of your toes on the left foot,focusing on them as a group.Repeat the process of observing sensations in your toes,without judging the feelings.Imagine breath coming in and out of your toes,then allow the to dissolve in your mind's eye.Focus on the sole of your foot,your heel,the top of your foot,and your ankle.Move slowly up your left leg,through your body,to the top of your head.

  • The scan should take about 20-40 minutes;practice it once a day.

• Keep Negative Thinking At Bay:Negative thoughts triggers the stress response,causing the body to release adrenaline,cortisol,and steroids.Over time,these hormones can affect multiple systems and organs in your body.To prevent negative thought you can:

  • Stop and listen to what you're saying,particularly when your stressed.

  • Breathe.After youve tuned in,take a deep breath to relax.

  • Be objective.Do not assume the negative,be an optimist.

• Stay Connected: When you "create community",you develope a network of friends and acquaintances.Such sound relationships can ease the stress of a serious illness.What you can do:

  • Heal existing relationships.

  • Widen your circle of friends.

  • Connect yourself.

• Work Up A Sweat: Whether its a brisk walk,an afternoon spent gardening,regular exercise can reduce anxiety,boost your mood,and generally improve and maintain your health.Exercise builds self-esteem and releases endorphins,brain chemicals that trigger positive feelings.What you can do:

  • To start with ,opt for a low-stress regimen.Find an activity you enjoy(swimming,dancing, walking,cycling)and stick with it.

  • Dont go overboard.Exercise too much without proper rest and recovery periods,and you'll risk injuries that can increase your stress.

• Go Down On Your Knees: Prayer is the act of communicating with the divine.It has been proved that the repetition of prayers can produce "the relaxation response", lowering the blood pressure and heart rate,and increasing feelings of serenity.This act of relying on a force more poerful than yourself gives you a sense of confidence that you dont have to handle your problems alone.What you can do:

  • Keep the language simple.

  • Start small eg. a simple "Thank You" first thing in the morning.

  • Dont focus on relief.

• Turn To Yoga: Yoga can reduce the impact of stress by increasing muscle flexibility.When we are stressed,our muscles respond by tightening,and yoga postures can counteract that tightenings.What you can do:Try these tree poses.Wear loose,comfortable clothing,remove shoes,and practice the poses on a mat on the floor.

  • Bridge pose:Lie on your back with your feet flat on the floor and your knees bent and pointing to the ceiling.Place your feet hip-width apart and your arms,palms down,next to your body.Lift your abdomen toward the ceiling.Your weight will shift to rest on your upper back and the back of your neck and head.Watch your breath moving in and out of your abdomen.Hold this position for 1 minute(for as long as you can).Slowly lower your back towards the floor,rolling it down one vetebra at a time.

  • The Cat:Get down on the floor on your hands and knees,with your arms and thighs perpendicular to the floor.Exhale,retract your abdominal muscles,and arch your back like a cat,allowing your head to drop forward,your chin toward your chest.Inhale and release your back so it sags downward.Raise your head so you're looking straight ahead.Move between the arching and sagging motions slowly,but without pausing in either position.Repeat this sequence 10 times.

  • Child's Pose:Kneel on the floor,then sit your buttocks on your heels.Lower your torso onto your lap,resting your forehead on the floor.Rest your arms next to your body,palms up.Allow your body to settle into this position.Hold for a few seconds or until you feel relaxed.Breathe normally.