A simple tool proven to help us find more ease and dissipate stress as we go is called Notice and Ease. Use it as soon as you start to feel tense, anxious, overwhelmed or sad. It’s important to notice – become emotionally aware and acknowledge what you’re feeling, then to ease and “befriend” the reaction by holding it in your heart, then letting the stressful feeling ease out of your system. If you try and fight against the feeling or push it away, it just drains you. Keep using this tool for one minute or longer until you feel something lighten up, even if you don’t get to a complete release yet. Even a little ease can bring some relief and a more balanced perspective.
- Step 1: Notice and admit what you’re feeling.
- Step 2: Try and name the feeling.
- Step 3: Tell yourself to e-a-s-e- as you gently focus your attention in the area of the heart, relax as you breathe, and e-a-s-e- the stress out.
By admitting a feeling, whatever it is—worry, anxiety, frustration, anger, resistance or even a vague disturbance you can’t put your finger on—you slow down the emotional stress energy running through your system. In Step 3, you redirect your emotional energy to work for you and stop stress accumulation.
- Practice kindness and patience. These are heart feelings that nourish you and others, but they need to be engaged to provide the benefits. A simple adaption of HeartMath’s Quick Coherence® technique can help you activate positive feelings of kindness and patience when you are irritable. It takes less than a minute to do.
- Heart Focus – Focus your attention in the area of your heart.
- Heart-Focused Breathing – As you focus in the area of your heart, imagine your breath is flowing in and out through that area. Breathe slowly and gently in through your heart and slowly and easily out through your heart.
- Heart Feeling – Continue to breathe through the area of your heart. Activate feelings of genuine kindness and patience as you breathe. Keep doing this until you feel impatience, irritation or stress release.
Coming Up – more Tips for Beating Holiday Blues