Most people are so busy that they just don't even notice the tension building up within themselves before it escalates to physical pain or discomfort. In the mindfulness courses I facilitate, participants are often so surprised to notice how much tension they carry in their body. Here are two questions for you. One, how do you know that you're tense, too? What do you notice in your body when tension goes up? Some of the early indicators of stress and tension are the unpleasant sensations we experienced in our body.
These can include stiff neck and shoulders, headaches, lack of energy, and upset stomach, or lack of motivation. We can also experience sleep disturbances and short temper. Over the long run, build up stress and tension can lead to illnesses as well. burnout. So what can we do to release the tension on a daily basis and efficient method is called release tension on the go with two basic steps. Step one, stop, relax and notice your body, part of any mindfulness practice, checking in with yourself from time to time, especially after a stressful meeting, or an upsetting situation.
If you want to release tension, you need to know where it is scanning your body from head to toe, and noticing which parts are tense, achy or irritable. Step two, using deep breathing techniques to release the tension and recharging the body with vital energy. under stress, we tend to breathe faster and shallower, leading to more carbon dioxide intake and more tension. Slowing down the breath and taking deep breaths into the diaphragm can release the tension immediately. Let's try together taking a moment to connect with your body and breath, letting go of your day. Knowing that whatever happened until now is in the past, quickly scanning your body to see if you're holding on to any stress or tension.
Especially checking the areas around your neck and shoulders, as well as your jaw. The areas where we seem to hold a lot of our attention. If you notice any tension or stress, I invite you to deliberately let it go with each outgoing breath. Breathing in deeply all the way to the belly and breathing out slowly slowing down, noticing each incoming breath and each outgoing breath breathing in a sense of relaxation breathing out stress. Breathing in calmness. Breathing out tension.
Breathing in clarity. Breathing out confusion. Breathing in joy. Breathing out agitation or frustration. Breathing in and out and letting go of anything that doesn't serve you any longer. Then gently and slowly bringing your awareness back into the space, opening your eyes if they have been closed.
Noticing how do you feel like now compared to two minutes ago What has changed? You can use this technique anytime, anywhere. Make it a daily habit and use it multiple times. As you've seen, it doesn't really take long and it helps you to release tension that you accumulate during the day. You can use apps to help you remember to check in with yourself. A good one is called the mind bow.
You can also use notes on your desk or set up alarms on your phone or in your computer. I would love to know about your experience about this practice, so please leave a comment. Also, you can find more about stress reduction tips and techniques in the downloadable PDF. Feel free to share with friends and help them to stress less and enjoy more