Sample from Mind Body challenge

iVillage Member
Registered: 03-22-2003
Sample from Mind Body challenge
14
Sun, 05-07-2006 - 5:00pm

I am really finding this new challenge to be helping with my anxiety.

Sheri Ann

Pages

iVillage Member
Registered: 03-11-2004
Sun, 05-07-2006 - 8:13pm
I'm loving it Sheri Ann. I am getting a book on feng shui to see if I can get more positive energy going in this house. The info on sanctuary got me started. Also, I have posted some links from the Challenge in our *coping tips & tricks* & Explore iV & H& WB folders. I wish they would send us a thought a day after this is completed. Just to keep me on track. (((hugs))) jan




 

 


 



iVillage Member
Registered: 03-22-2003
Sun, 05-07-2006 - 8:32pm

It's an awesome challenge, isn't it?!

Sheri Ann

iVillage Member
Registered: 03-11-2004
Mon, 05-08-2006 - 9:59am

I'm glad you're practicing meditation, Sheri Ann. I have found it a valuable tool in warding off those pesky racing thoughts. I read somewhere that people who meditate look 10 years younger. Who among us wouldn't want that benefit? LOL Anyhoo, I am going to share my mantra. *Just breathe.* That keeps me focused & I need it as a reminder when I get anxious or panicky. It works for me!


Start Meditating
Practicing meditation is the best way I know to step off the stress merry-go-round The average person has 60,000 thoughts a day -- many of which we're neither in control of nor aware of. Meditation allows us to turn down the volume and slow down our thoughts so we can see what's really going on within ourselves.


Meditation means consciously choosing to focus on something other than your thoughts. Its most basic form involves following your breath. It sounds simple, but itis very difficult to master. To keep their minds from wandering, ancient yogis used meaningful words and phrases -- mantras or chants -- to redirect their attention. Spoken aloud or repeated silently, mantras are like the white lines of a highway: When you start to steer off course, your mantra guides you back.


Your assignment: Set yourself up somewhere quiet and private. If you prefer the floor, sit in a cross-legged position with a cushion, blanket or pillow under you. You want to keep your spine tall and lifted. Sitting with your back against the wall or in a straight-backed chair can help. If you choose a chair, sit on the front edge of the seat with your feet flat on the floor. Rest your palms on your thighs. I keep my eyes open when I am tired and close them when my mind is moving a million miles a minute. You decide what suits you best today. If you choose to keep your eyes open, focus your gaze on the floor about two feet in front of you.


Now spend five minutes listening to your breath (if you have a timer, set it so you won't have to keep an eye on time). As you inhale, say silently to yourself, "Inhale." And as you exhale, say, "Exhale." When you find your mind has wandered off, which it invariably will, gently return to where you left off. "Inhale" in. "Exhale" out.


How did you feel before, during and after? Did the five minutes fly by, or inch along? Come share your experiences on the Mind-Body message board.




 

 


 



iVillage Member
Registered: 03-22-2003
Mon, 05-08-2006 - 9:28pm

Meditating with Ian was a trip! He talks out loud, asking if he can open his eyes, over and over, lol.

Sheri Ann

iVillage Member
Registered: 12-05-2005
Tue, 05-09-2006 - 1:08am

Sherri Ann,

I love that one. I do it every day and you are right talk about relief .. It is great

((((((((BIG Big hugs))))

lynn

iVillage Member
Registered: 03-11-2004
Wed, 05-10-2006 - 10:03am

What do you think of this, Sheri Ann & Lynn? It's a great idea to keep things positive.


DAY THREE: Visualization
They say that where the mind goes, the body will follow. A lot of times, our tendency is to imagine various worst-case scenarios. How many times have you thought about what would happen if you lost your job, your partner or parent got sick, or you ran out of gas on the freeway?


Now think about how powerful it would be if you could spend the same amount of energy imagining positive and rewarding experiences. Today we're going to concentrate on using the power of our minds to lead us to places where we actually want to be.


Your assignment: Repeat your meditation practice from Monday. But this time, instead of focusing on your breath, visualize something positive, such as:
Seeing yourself work through a problem
Seeing someone you love work through a problem
Envisioning someone who annoys you finding happiness
Imagining a difficult conversation going well



Set a timer for 5, 10 or 15 minutes so that you can concentrate on your visualization. While sitting in meditation, turn your attention to the sound of your breathing. Once you've settled in, call up the scenario you've decided to work on. Visualize the details of the situation and watch yourself work through it.


At the end of your practice, notice what effect the practice had on your mind and body. Talk about your visualization with others on our Mind-Body message board.




 

 


 



iVillage Member
Registered: 03-22-2003
Wed, 05-10-2006 - 11:10am

I love it!

Sheri Ann

iVillage Member
Registered: 03-11-2004
Thu, 05-11-2006 - 10:51am

I don't have something to report EVERYDAY;) But, I couldn't allow today's challenge to pass without telling you what

 

 


 



iVillage Member
Registered: 03-11-2004
Wed, 05-17-2006 - 9:52am

This will work:) Sometimes when I'm having a bad day, laughter is the only thing that will get me through.


Laugh Therapy
"Laughter is an instant vacation." --Milton Berle


A laughing fit is as cathartic as a good cry. It really clears the mental decks. When you are engaged in a full belly laugh, all you are conscious of is that you are laughing. It is mindfulness and pure joy in action. And not that you need a reason, but laughter has been proven to lower blood pressure, increase the level of oxygen in the blood, work abdominal muscles and encourage the body to release endorphins.


Your assignment: While you can't force a laugh, you can invite more humor into your life. Today, try to see the silliness that's lurking just below the surface. If something happens that annoys you, make a funny face or do a silly little jig. Notice how differently you feel when you greet life with a laugh instead of a grimace.


And don't forget to spread your silliness on the Mind-Body message boards.




 

 


 



iVillage Member
Registered: 03-11-2004
Thu, 05-18-2006 - 10:58am

This was in today's Mind Body Challenge. I am going to try it, though it looks like it might be a little hard.


DAY FOUR: Let Go of an Old Hurt
Because we're working on bringing more balance into our lives, we have to spend some time dealing with things that might be painful or unpleasant to think about. Are you ready?


Odds are, you've experienced something in the past that didn't turn out the way you wanted it to, and it left you feeling a little bruised. Maybe a lot bruised. Today your task is to revisit that situation with the goal of releasing any remaining hurt and blame. You may be disappointed by a situation or even angry at yourself. By working through any residual pain you may be carrying around, you can clear some mental and emotional space to welcome new, more fulfilling people and situations into your life.


Your assignment: Write a letter to yourself describing the hurtful situation. Does it look as bad now as it did then? Explain why your feelings were hurt and own up to your negative contributions. Apologize for any pain you may have caused. And if it's yourself that you haven't forgiven, now is the time to be kind to yourself and to let go of self-blame. See every side of the situation and wish those who hurt you happiness. Finally, get rid of the letter in the way that brings you the most closure -- you can send it, tear it up and throw it away, burn it, bury it... Whatever method you choose, do it with the intention of fully releasing yourself from any lingering emotions. As you dispose of it, remind yourself that being able to forgive other people begins with being able to forgive yourself.




 

 


 



Pages