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Reduce Stress in 5 Minutes

Posted by Dee Harris on

Reduce Stress in 5 Minutes


Stress is your body’s way of responding to any kind of demand or threat.  Lots of situations can cause stress.  Unemployment.  Work deadlines or quotas.  Family tension.  Being a caretaker.  And so on.  It’s nearly impossible to avoid, but possible to deflect, alleviate and let go of ongoing stress.  


Biochemist Hans Selye long ago identified stress as the “fight or flight syndrome”.  During primitive times stress was a protective thing.  We might have been chased by a wild animal.  Today most of our threats are imagined, concocted by random thoughts in our seldom quiet minds.


Stress causes raised blood pressure, slower digestive system, increased heart rate and tense muscles.  Should stress become chronic you may find yourself dealing with serious health problems.  A short list from the Mayo Clinic includes high blood pressure, diabetes, anxiety disorder, insomnia, to name a few.


There is a simple solution - one that is always available - it is your breath.  Deep, rhythmic breathing releases more oxygen.  The movement of the diaphragm when you breathe deeply massages vital organs and improves circulation.  And deep breathing releases pleasure producing neurochemicals into your body.  




I’m so grateful to have these meditation experiences to remind me to breathe.  I still struggle with the nose inhalation/mouth exhalation.  I tend to think too much and my breathing doesn’t feel natural.  However, to be concentrating on breathing is way better than concentrating on the heap of other garbage swirling through my mind.


In today’s meditation, breathe even deeper than usual and should your mind wander, bring the focus back to the rhythm of your healing breath.  Let the words you’ve heard settle for a moment.  As we move into silence beyond the thoughts.  Find a comfortable place, preferably a straight-back chair.  All you need to do is breathe, feeling the inhale and exhale of each breath.  The steady rhythm of the breath calls us into the peace and calm we seek.




When I allow myself even 5 minutes quiet time for breathing and centering, gratitude fills me.  I reconnect with my Higher Power, get back in the moment and savor all my blessings.


My blessings come from a life in recovery and remembering that always puts everything back in priority.  Living a life actively addicted took away any peace that was within me.  Today I do not have to exert any energy to get balanced and centered except to remember to breathe and to stay in the moment.


As thoughts cross your mind, and they will, simply accept them and let them pass, like clouds across a blue sky.  Notice any place in your body where you feel tense and just breathe it out.  As you follow your breath repeat to yourself silently, “I let go of any stress in my body, mind.  I let go of any stress in my body, mind.”


Inhale deeply.  Hold for 3 seconds.  One.  Two.  Three.  Exhale fully for 5 seconds…two…three…four…five.  Inhale…two…three.  Exhale…two…three…four…five.  Let us begin.


From The WellBe Presents Back to Calm in 7 Days Meditation Program




I let go of any stress in my body, mind.  I don’t need it.  It doesn’t serve me.  I embrace the stress briefly and then I let it go.  I breathe…


Aloha and happy breathing, Dee


For those interested in Inspirational Art with a Message of Aloha and Well-Being, please visit my website at www.DeesignsByHarris.  And for those who would like to know more about my art and the story behind my creativity, please sign up for my email updates at  Mahalo!

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