Unit-3
 READ-2 STRESS CONTROLL EXERCISES

1. Short Meditation 
A Stress Control Exercise OR The Techniques to Reduce Stress (March 18)
  • For short meditation, there are two stages. 
  • In the first stage, one has to sit comfortably closing one’s eyes. 
  • He has to choose a word for calmness from ‘harmony’, ‘tranquility’, ‘serenity’, ‘peace’ or ‘relax’ and meditate on the chosen one.
  • One has to imagine scenes that show the word or make mental images which show the word ‘harmony’.
  • The second stage, one has to choose a thing like a fabric, a stone, etc. and start thinking about its texture with closed eyes. 
  • One should spend two minutes over it and it would lead one to calmness.


2. Stress Control Exercise-Giving Brain Oxygen Hit and the Crown Pull
  • Usually we don't take in enough oxygen and it will lead to a less supply of oxygen to the mind. 
  • While in we are in stress, we breathe only in a shallow way so that less oxygen reaches to our brain, so that we have to do these exercises.
  • Rub hands together for a moment to create energy. 
  • Place palms below the naval. 
  • Breathing is important and it should reach into belly.
  • With every breath we have to imagine that we are breathing oxygen into our brain. 
  • The crown pull influences the flow of cerebrospinal fluid in a positive way. 
  • It helps to calm down our nervous system and it takes away a headache or stress, stomach ache and helps us thinking clearly. 
  • In this exercise we have to press down our fingers like combs onto our scalp from front to back repeatedly.


3. Mental quick-fixes
It is very important to take out mental quick fixes to bring our stress down. 
The following are the ways…
  • Dance on music. It helps exercise the right brain rebalance it.
  • Watch a fish swimming around in a fish tank to let the mind calm down. 
  • Write down worries on a piece of paper to take them out of head.
  • Get into nature and walk.
  • Concentrate on present rather than on coming events.
  • Sing in the bath.
  • Remove the words ‘I can't’ from your thinking, and think about possible solutions.
  • Write a few lines with the other hand. It rebalances the two hemispheres of the brain.
  • Think that you are lucky


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