Finding a quiet place...

One of my intentions for the Choosing Calm project was to choose a set of exercises that I could perform regularly as part of an ongoing commitment to calm. 

So far, Deep Breathing has been a favourite practice. Coming a close second is the Mindful Walk. 

Sometimes I don't feel like going for a 'real walk' so I just stroll up and down our driveway. That's a fine thing to do.

Birds Land Reserve, Belgrave South

Taking a Mindful Walk in a Peaceful Place is another calming activity - although less so when you are accompanied by a small dog with an urgent need to mark territory every 5 steps, as was the case today. Regardless of the dictatorial dog, I enjoyed my walk. 

When I told Reuben - my son, age 7 - where I was going for my walk he made a great suggestion. "Don't just go around the path. When you get just inside the start there is a little path in the trees and if you go down there you can watch the river." 

So I took his advice. It was nice to stand by the river in the quiet place and listen to the water running over the rocks. Thanks Reuben.

If you are looking for calm, some places make it easier to find it.

Calm Capsules:
1. A calm place makes it easier to choose calm
2. Children have the best ideas for finding small quiet places

Deep Breathing - creates calm and clarity

One of the daily practices for my Choosing Calm project is deep breathing. Until recently I had no idea how my life could change simply as a result of being conscious with my breathing.

It's fantastic - simple, transportable and free (as well as freeing). 

For the traffic snarl or the interruption of sleep by your busy mind, turning to deep breathing can be a life saver. But don't just save it for the difficult moments, use it to enhance the good times as well.  

I'm leaving little reminders to make sure I focus on deep breathing several times a day and I can really feel the difference.

My guru in this has been Dr Andrew Weil who wrote Optimal Health which is a great book - more on this later.

Here is his very useful guide to some essential breathing exercises....

Three Breathing Exercises

"Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders."
Andrew Weil, M.D.
Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind. I recommend three breathing exercises to help relax and reduce stress: The Stimulating Breath, The 4-7-8 Breathing Exercise (also called the Relaxing Breath), and Breath Counting. Try each and see how they affect your stress and anxiety levels.
Exercise 1:
The Stimulating Breath (also called the Bellows Breath)
The Stimulating Breath is adapted from a yogic breathing technique. Its aim is to raise vital energy and increase alertness.