From the March 10, 2020 DASA Newsletter
We live in uncertain times, especially in the last six months. Historic wildfires due to climate change, adversity in our elections, and with the new global health concern COVID-19, everyone is uneasy.
There is an abundance of "stay-safe" guidelines for the Coronavirus (COVID-19) offered by every news network and the CDC (Centers for Disease Control and Prevention), all vital information to stay healthy.
Medical professionals report that by maintaining a healthy immune system, we add another level of defense against this virus. They advise us to get plenty of sleep and to avoid stress. Yet, stress is the very thing that keeps us from a sound night's sleep.
In my mind, they go hand in hand. Lower your stress and you'll get better sleep. Easy to say, yet difficult to achieve. That is unil now.
There is an abundance of "stay-safe" guidelines for the Coronavirus (COVID-19) offered by every news network and the CDC (Centers for Disease Control and Prevention), all vital information to stay healthy.
Medical professionals report that by maintaining a healthy immune system, we add another level of defense against this virus. They advise us to get plenty of sleep and to avoid stress. Yet, stress is the very thing that keeps us from a sound night's sleep.
In my mind, they go hand in hand. Lower your stress and you'll get better sleep. Easy to say, yet difficult to achieve. That is unil now.
Get beyond a time of stress to a place of resilience.
1) MEDITATION.
Boost your immune system with a double dose of deep meditation every day. Your sleep will improve. Your stress will lessen. Your calm will carry on throughout the day. A trifecta win all the way.
2) PRACTICE SELF-AWARENESS.
Self-awareness is a valuable skill. Pay close attention to how your body is feeling. Are you feeling tense? Sit in a comfortable position. Relax your shoulders, soften your jaw, and release any tension from your hands. Now take a few calming breaths in.
3) WHEN IN DOUBT, BREATHE.
Feeling stressed? The simple act of "deep breathing" can stimulate the parasympathetic nervous system, offering instant relief from stress. Deep breathing can transport you from the "fight or flight" response to the "rest and digest" response. Breathe in and count to four, then out to a count to six. Let your belly soften and expand on the intake breath. Three to five calming breaths will help you to relax. Use this practice as needed.
Boost your immune system with a double dose of deep meditation every day. Your sleep will improve. Your stress will lessen. Your calm will carry on throughout the day. A trifecta win all the way.
2) PRACTICE SELF-AWARENESS.
Self-awareness is a valuable skill. Pay close attention to how your body is feeling. Are you feeling tense? Sit in a comfortable position. Relax your shoulders, soften your jaw, and release any tension from your hands. Now take a few calming breaths in.
3) WHEN IN DOUBT, BREATHE.
Feeling stressed? The simple act of "deep breathing" can stimulate the parasympathetic nervous system, offering instant relief from stress. Deep breathing can transport you from the "fight or flight" response to the "rest and digest" response. Breathe in and count to four, then out to a count to six. Let your belly soften and expand on the intake breath. Three to five calming breaths will help you to relax. Use this practice as needed.
4) ELIMINATE ANTs (automatic negative thoughts).
Humans are wired to worry. We worry about the future, and about things that will most likely never happen. When negative thoughts arise, bring your attention to the present moment. In this moment practice gratitude. When you feel negative or stressed, think of five things you are grateful for.
5) CREATE YOUR SIGNATURE CALMING AFFIRMATION.
Example: "I am calm, I am capable, I am resilient."
6) AVOID UNNECESSARY OBLIGATIONS.
Allow time for self-care and the care of loved ones. Give yourself plenty of space for down time throughout the day. Pockets of down time can help you feel rejuvinated.
7) TAKE A WALK IN THE FOREST.
In the '80s Japanese scientists found that spending just two hours in a forest offers measurable health benefits - lasting up to one month!
"Forest bathing" or "taking in the forest atmosphere" are translations of the Japanese term shinrin-yoku. It has become a cornerstone of preventive health care and healing in Japanese medicine.
Link to Time Magazine's article on forest bathing.
Until next time, be well.
Lorraine Alexander
Executive Director, DASA Meditation
Humans are wired to worry. We worry about the future, and about things that will most likely never happen. When negative thoughts arise, bring your attention to the present moment. In this moment practice gratitude. When you feel negative or stressed, think of five things you are grateful for.
5) CREATE YOUR SIGNATURE CALMING AFFIRMATION.
Example: "I am calm, I am capable, I am resilient."
- Take a moment for silence. Then create your unique three-part affirmation. Choose something uniquely you. Begin with "I am..."
- Say the affirmation calmly, slowly, and silently.
- Repeat three times as needed throughout the day.
6) AVOID UNNECESSARY OBLIGATIONS.
Allow time for self-care and the care of loved ones. Give yourself plenty of space for down time throughout the day. Pockets of down time can help you feel rejuvinated.
7) TAKE A WALK IN THE FOREST.
In the '80s Japanese scientists found that spending just two hours in a forest offers measurable health benefits - lasting up to one month!
"Forest bathing" or "taking in the forest atmosphere" are translations of the Japanese term shinrin-yoku. It has become a cornerstone of preventive health care and healing in Japanese medicine.
Link to Time Magazine's article on forest bathing.
Until next time, be well.
Lorraine Alexander
Executive Director, DASA Meditation
DASA Meditation
Developing Awareness through Self-Actualization
Founded in 1975
DASA Meditation supports the many fine meditation practices in the world.
We encourage you to find the meditation practice that is the perfect fit for you.
Personal instruction / Custom wellness programs
www.DASAmeditation.org
Developing Awareness through Self-Actualization
Founded in 1975
DASA Meditation supports the many fine meditation practices in the world.
We encourage you to find the meditation practice that is the perfect fit for you.
Personal instruction / Custom wellness programs
www.DASAmeditation.org
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