Calming the Mind

"Calmness of mind," James Allen wrote, "is one of the beautiful jewels of wisdom. It is the result of long and patient effort in self-control." So how can we do this in the midst of a hectic workday? Often we stress about things we cannot change: the economy, the weather, our commute to work. Recognizing the difference between what we can and cannot change can help us live more peaceful and productive lives.

Managing stress is a pathway to healthy living, and mindful breathing is the conveyance that helps the mind and the body to relax and focus.

Mindful breathing is a simple practice and one with multiple benefits: increase focus, lower heart rates, and the metabolizing of stress hormones, especially cortisol, which is harmful to our health. It takes as little as ten conscious breaths, less than sixty seconds, to ease oneself out of a stressful state. And mindful breathing can be done anywhere — in the office, the car, the elevator, the privacy of a bathroom stall.

When you feel anxious, overwhelmed, or stressed, try this simple mindful breathing exercise:

• Breathe in, filling your diaphragm with your breath. Focus solely on your breath as it fills inside you, shutting out all other thoughts. 
• Then breathe out. 
• Next, begin to silently count your breaths as they arrive. Notice the brief periods of quiet as one breath ends and before the next one begins.
• Repeat this process until you’ve counted 10 breaths — not allowing any other thoughts to distract you. 

 In just sixty second, the approximate time is takes to do this simple exercise, you will feel greater peace accompanied by increased steadiness and balance of mind.

By choosing mindful breathing instead of coursing through a self-perpetuating cycle of stress, you begin to create and reinforce the habit of managing your stress rather than your stress controlling you.

Have a joyful day everyone. And remember to live a flourishing life.
Rita

To learn more about how you can live a flourishing life, please visit my web site, www.liveaflourishinglife.com.

Serenity Now

Most people upon hearing the words "serenity now!" recall the famous Seinfeld episode where Frank Costanza is advised to say "serenity now" aloud every time his blood pressure is in danger of going up. The episode's plot was inspired by real-life events of writer Steve Koren who, while driving with his arguing parents, was bewildered to hear his father shout "Serenity now" at the top of his lungs as part of a rage controlling exercise. 

"Calmness of mind" James Allen wrote, "is one of the beautiful jewels of wisdom. It is the result of long and patient effort in self-control." Like Frank Costanza screaming "serenity now," a churning mind eventually may lead one to blow. 

Often we become anxious about things we cannot change: the economy, the weather, our commute to work. Recognizing the difference between what we can and cannot change can help us live more peaceful and productive lives. Patience and perseverance leads to success in our endeavors.

The Serenity Prayer has special meaning to those who are often looking for peace during times of turmoil, despair, or uncertainty in their lives. Closely associated with Alcoholics Anonymous and other 12-step programs, the Serenity Prayer offers strength and calm into those seeking a more stable life. Written by theologian Reinhold Niebuhr, most people are familiar with this first stanza:

God grant me the serenity

to accept the things I cannot change;
the courage to change the things I can;

and the wisdom to know the difference.

However, Niebuhr's prayer also included these concepts:

• Living one day at a time
• Enjoying one moment at a time
• Accepting hardships as the pathway to peace

Managing stress is a pathway to having serenity now. Meditation and mindful prayer help the mind and the body to relax and focus. As psychologist Ron Breazeale wrote in an article for Psychology Today entitled "WaysTo Manage Chronic Stress, "these techniques can give you "insight into new perspectives, to develop self-compassion and forgiveness and to begin to rethink the priorities in your life."

Here are a few ABCs to bring serenity into your life now:

Ask:  . . . yourself this question -- What is it about this situation that I can manage?

Breathe: Stop and take 10 mindful breaths. Nothing special is required to do so, just focus. Be aware of your breath coming in and then going out.

Connect:  . . . with a friend. Don’t e-mail or text. Pick up the phone and hear his or her voice. Better yet, plan some face time together. (That's Face time as in getting together, not Facebook time!)

Do: … absolutely nothing! Spend time with yourself, your thoughts, your dreams.

Exercise: Go for a walk, a bike ride, kayak down a peaceful.

Forgive: . . . yourself first, then others.

Beware Those Stinkin' Thinkin' Traps

So, you've set your sight on getting in better shape this year. Losing weight and working out are at the top of your New Year's resolutions list. And you are determined to follow through this year.

But as you pop the Jane Fonda "Prime Time -- Fit & Strong" disk into the DVD player, you catch sight of the candy dish boasting a dilapidated pyramid of gold Ferrero Rocher candies. You grab the remote, put Jane on pause, and sidle up to the coffee table to re-stack those gold-wrapped delights into a perfect pyramid. Then, in an instant, you feel yourself beginning to waver.

"Oh, what's one little Ferrero Rocher? It would be a shame to throw these out. After all, I only buy them during the holiday season."

The next thing you know, you've popped not just one, but two, three, then four of those tasty chocolate and hazelnut, melt-in-your-mouth balls into your mouth. You quickly roll the gold and brown wrappers into a tight little wad and thrust it into the pocket of your new activewear.

And then it happens... one of those Stinkin' Thinkin' Traps, known as "all or none" thinking takes over, (Read More)

Beat The Odds...

Odds are most people will gain weight during the holiday season. In fact, it's been reported that many people will gain 6 - 13 pounds between Thanksgiving and New Year's Day.

Holidays parties, get-togethers with friends and family, often leads to over-indulging, making "Start a diet" the number one entry on most folks New Year's Resolution List.

We don't like to think about limitations and diets during the holidays. It puts us into a deprivation frame of mind. And let's be honest....the holidays are more about indulgence than denial.

Rather than going whole hog or wallowing in restriction (and beating yourself up when you fail to limit your intake), just be mindful. Think about what you are eating and savor the moment, savor each bite. Place rather than pop those goodies into your mouth, let your taste buds take over.

We tend to over eat when we eat mindlessly. So eat whatever you want this holiday season. Do so mindfully....and you'll beat the weight gain odds.

Have a joyful holiday everyone. And remember to live a flourishing life.
Rita
www.ritaschiano.com

To learn more about how you can live a flourishing life, please visit my web site, www.liveaflourishinglife.com.