Just give me a minute....

I’m a bit of a coffee shop addict. I think I have aspirations to be the next JK Rowling really. I find them an ideal place to work: internet, comfy chairs, enough of the “right” kind of noise to be relaxing, and nice coffee. Which may be on the pricy side, but really, where else would I rent an office for the morning for a fiver?

So today I was sitting in a coffee shop between meetings, and watching the world go by, and I was struck by how truly tense and miserable lots of people looked. Frown lines, shoulders around the ears, grumpy expressions. 21st century life can be tough: commuting, money worries, job worries, relationship worries, worries about the kids, the rent, the time to be a good parent, partner, or friend.

And yet we also need to remind ourselves of that mind body connection, that many physical ailments impinge on our mental health, and equally if not more importantly, vice versa.

One of the things we teach on our self hypnosis training is how to break into that cycle of stress and tension, by focusing on our breathing for a few moments.  This shortened version is enough to give us, quite literally, that breathing space we need to turn things around.

Just for a moment, stop what you are doing. Pay attention to your shoulders, and allow them to drop. Let your eyebrows relax, and let your jaw go loose (you can keep your mouth shut, but just ensure that your upper and lower teeth at the back are separate). You can close your eyes, or leave them open, whatever is appropriate.

Just ask yourself:  “How am I, right now? How do I feel? What are my thoughts?” This is not about judgement, or trying to “think positive” It’s simply about recognising and accepting your thoughts, even if they are unwanted, for about a minute.

Now, gently redirect your full attention to your breathing. Notice each breath in and out. If your breathing is high in your chest, just notice what happens of you move the focus of your breathing into your abdomen.  As you notice your breaths say in your mind “in breath” then “out breath” or slowly count to four on the in and out breath. Do this for a couple of minutes, using the breathing to clear the mind and help you to become still inside.

Once you feel relaxed, check your body - do you have any remaining areas of stress or tension? If so, imagine breathing into that part of your body. Allow any tension to float away on the out breath, and feel the muscles softening and becoming more relaxed.

So take a minute now, and do try this at home.