We all have physical, emotional, and mental reactions to stress. The problem is that these “triggers” are so automatic and have been with us for so long that we barely notice them, much less link them to stress. This simple exercise uses both your mind and your body to raise your awareness of how you carry stress.
Have someone read the following questions to you. Ask him or her to read each sentence slowly and allow you plenty of time to think about it before going on to the next sentence. Sit or lie down and get comfortable. Close your eyes and take a moment to notice where you feel tension or anxiety in your body. Do not answer the questions aloud – just think about them.
- Do you feel tension in your head?
- Do you feel tightness in your forehead, jaw, or chin?
- Do you feel tightness in your neck, shoulders, or anywhere else?
- Is your heart rate speeding up?
- Is your face flushed?
- Does your body temperature feel unusually hot or cold?
- Do you notice yourself holding your breath, sighing, scratching yourself a lot, grinding your teeth, or clenching your fists?
- Do you feel a knot in your stomach? Or, do you notice more subtle reactions?
- Is your mind racing or going blank?
- Are you having trouble concentrating or being still?
Make a note of these physical messages. When you feel the tension, breathe deeply into that area of your body, hold the breath for a few seconds, then breath out and relax. As you practice this exercise, you will increase your ability to identify and relieve the tension in your muscles and achieve an enhanced feeling of relaxation.
In Part Three of this series, I will talk about how your physical environment can add to or relieve the stress in your life.