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3 Simple and effective steps to calm your mind and body.

The term ‘monkey mind’ aptly describes a mind that jumps from one thought to another similar to a monkey jumping from tree to tree.


“Monkey mind” refers to being unsettled, restless, confused; indecisive; uncontrolled.  We experience this state when we are stressed, anxious, fearful, overwhelmed. Various situations can result in our “monkey minds” being triggered.


When we are in an unsettled, confused, anxious or fearful state, our sympathetic nervous system activates the physiological changes that occur during the fight-or-flight response. Because stress hormones are triggered, physiological changes such as increase in heartrate, accelerated breathing, tense muscles and sweat is experienced.


When we are in a state of fight-or-flight (or freeze), we are incapable of making rational decisions. Alas, often the very situation we find ourselves in, requires exactly that which we are incapable of doing in the moment: a rational decision.


As soon as you become aware of your state (fear, anxiousness, stress, confusion) follow these 3 steps to bring calm to your mind and redirect your thinking.


1.   BREATHE

Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system thereby promoting a state of calmness.  Breathing also helps us to feel grounded and connected to our bodies.  It focuses our awareness away from our worries.

·   SLOWLY INHALE through your NOSE for 4 counts

·   HOLD your inhale at the top for 4 seconds

·   SLOWLY EXHALE through your MOUTH for 4 counts

·   HOLD exhale for 4 seconds

Repeat this breathing technique 4 times.


2.   STOP your thinking. 

You have power over your thoughts.  Become aware of your thoughts. Don’t judge your thoughts, just become aware of it.  Distance yourself from your thoughts, just be aware of your thoughts. Then, stop your current thinking.  Remember, your thoughts are not your reality, your thoughts are not your identity. 


3.   REDIRECT your thinking.

Direct your focus to your current reality.  What do you see around you?  What do you hear? What do you smell? Redirect your thoughts with effort and intention.

You will find yourself to be in a much calmer state, a state of consciousness and clarity.  


Direct your focus to your current reality.  What do you see around you?  What do you hear? What do you smell? Redirect your thoughts with effort and intention.


You will find yourself to be in a much calmer state, a state of consciousness and clarity.  

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