Pressed Guest Services: Emotional Regulation Training, with Rachel Posner
Five Mindfulness Practices to Help you Stay Calm in the Face of Stressors
Take 5 To Check In
Click here for an audio meditation
Once you’ve listened to the audio once or twice, you’ll be able to do this on your own, anywhere, anytime. This practice will help you:
Check in throughout the day
Help regulate your nervous system and lower your stress levels
Increase your ability to pay attention to the needs of your body
Get better at responding to those needs quickly
Caring for your physical body, reduces your stress level, not only because physical tension creates stress but because your are fostering a conversation between your body and mind.
Stress Perception
Click here for a guided audio practice
This practice is about naming something that is “stressing you out” and then noticing what’s happening in your body and mind when focus on that stressor. Then you’ll take some time to explore relaxation techniques and then reassess the stressor. You’d be surprised by how much your perception of a stressor can change once you calm yourself down!
Box Breathing
You can do this breathing exercise anywhere. You can stand, lay down or sit. If you’re in a chair, make sure you are sitting up straight. Set a timer for 3 - 5 minutes (depending on how much time you have).
Start by noticing the way you are breathing. Don’t worry about taking a huge inhale, just let the breath move a little lower in the body until you feel your belly moving more than your chest.
Bring your focus to a long smooth exhale. Try to make your exhale as long and smooth as possible without forcing it. The breath should still be comfortable.
Now begin to count the length of the inhale and the exhale. Try to make your exhale at least as long as the inhale and up to twice as long.
Pause at the top of the inhale and the bottom of the exhale for a moment or two.
Count the length of each of the 4 parts to help you keep you awareness focused on your breathing.
If you’d like more guidance, you can click here for a “box breathing” guided meditation. This is a 12 minute meditation but only the first 5 minutes is consistently guided and after that, it is mostly in silence. Feel free to set your own timer and take as much time with this as you like.
Move Your Body
Most of us spend way too much time in chairs and in cars. We sit a lot! Your body wants to move and when you move you release neurochemicals that reduce stress and make you feel happier. Try moving for 5 minutes every hour or so. Whether that’s a quick walk around your work space, a few gentle stretches, or a 5 minute dance break - it doesn’t matter what it is - just move!
Join My Newsletter
You’ll receive a free 5 minute video to help you relax the tension in your face, and calm and regulate your nervous system, along with lots of other helpful resources.
Feel free to reach out with any questions at rachel@rachelposner.com