By Dr. Mark Smutny, President of Civic Reinventions, Inc.
Finding ways to achieve mental clarity and emotional calm is more important than ever. As the President of Civic Reinventions, Inc., I’m excited to share a series of calming techniques that not only promote relaxation but are also backed by brain science.
1. Meditation
Definition: A practice where an individual uses a technique—such as mindfulness, or focusing the mind on a particular object, thought, or activity—to achieve a mentally clear and emotionally calm state.
Script:
1. Find a quiet place and sit comfortably.
2. Close your eyes and take a few deep breaths.
3. Focus on your breath as it goes in and out.
4. If your mind wanders, gently bring your focus back to your breath.
5. Continue for 5-10 minutes.
Brain Science: Meditation activates the parasympathetic nervous system, reducing stress hormones like cortisol and promoting relaxation and mental clarity.
2. Deep Breathing
Definition: A technique involving slow, deep breaths to increase oxygen intake and promote relaxation.
Script:
1. Sit or lie down in a comfortable position.
2. Place one hand on your chest and the other on your abdomen.
3. Inhale deeply through your nose for a count of 4.
4. Hold your breath for a count of 4.
5. Exhale slowly through your mouth for a count of 4.
6. Repeat for several minutes.
Brain Science: Deep breathing stimulates the vagus nerve, which activates the parasympathetic nervous system, reducing heart rate and blood pressure.
3. Muscle Relaxation
Definition: A method to relieve tension in the muscles through progressive tensing and relaxing of different muscle groups.
Script:
1. Sit or lie down in a comfortable position.
2. Starting with your feet, tense the muscles for 5 seconds, then release.
3. Move to your calves, thighs, abdomen, chest, arms, and face.
4. Focus on the feeling of relaxation in each muscle group after tensing.
Brain Science: Muscle relaxation reduces the activity of the sympathetic nervous system, lowering stress and anxiety levels.
4. Use of Mantras
Definition: Repetition of a word, sound, or phrase to aid concentration during meditation.
Script:
1. Choose a calming word or phrase. You might use “Om, Ah, and Hum.”
2. Sit comfortably and close your eyes.
3. Repeat the mantra silently or out loud.
4. Focus on the sound and vibration of the mantra.
5. Continue for 5-10 minutes.
Brain Science: Mantras help in focusing the mind and reducing distractions, leading to decreased stress and increased relaxation.
5. Visualization
Definition: A technique involving creating a mental image of a peaceful setting or situation to promote relaxation.
Script:
1. Find a quiet place and sit comfortably.
2. Close your eyes and take a few deep breaths.
3. Imagine a peaceful scene, like a beach or forest.
4. Use all your senses to make the scene as vivid as possible.
5. Spend a few minutes immersed in the visualization.
Brain Science: Visualization activates the prefrontal cortex, reducing stress and eanhancing positive emotions.
6. Grounding Techniques
Definition: Methods to bring focus to the present moment, often by using the five senses.
Script:
1. Sit or stand comfortably.
2. Focus on your surroundings using the 5-4-3-2-1 method:
– 5 things you can see
– 4 things you can touch
– 3 things you can hear
– 2 things you can smell
– 1 thing you can taste
Brain Science: Grounding techniques help to reorient attention to the present moment, reducing anxiety and stress.
7. Positive Self-talk
Definition: The practice of making affirming and supportive statements to oneself.
Script:
1. Identify negative thoughts or self-talk.
2. Challenge these thoughts with positive affirmations.
3. Repeat affirmations like “I am capable,” “I am calm,” or “I can handle this.”
Brain Science: Positive self-talk can rewire neural pathways, promoting a more positive and resilient mindset.
8. Use of Humor
Definition: Leveraging laughter and light-heartedness to reduce stress.
Script: Recall a funny memory, watch a comedy, or engage in playful banter. Let laughter flow freely.
Brain Science: Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. It also decreases cortisol levels and increases immune response.
9. Stay Hydrated
Definition: Maintaining adequate fluid levels in the body.
Script: Sip water regularly throughout the day. Aim for at least eight glasses of water.
Brain Science: Proper hydration helps maintain optimal brain function and mood. Dehydration can impair concentration and increase stress.
10. Take Breaks
Definition: Stepping away from tasks for short periods to rejuvenate.
Script: Set a timer for a 5-10 minute break every hour. Use this time to stretch, walk, or relax.
Brain Science: Breaks prevent mental fatigue and enhance productivity by allowing the brain to rest and reset.
11. Set Realistic Goals
Definition: Establishing achievable and manageable objectives.
Script: Break tasks into smaller, manageable steps. Focus on what you can realistically accomplish.
Brain Science: Setting realistic goals reduces overwhelm and enhances dopamine release when goals are achieved.
12. Use of Music
Definition: Listening to or playing music to soothe the mind.
Script: Create a playlist of your favorite calming tunes. Let the music wash over you.
Brain Science: Music can lower stress hormone levels, decrease blood pressure, and enhance mood by releasing dopamine.
13. Humming
Definition: Producing a continuous sound with lips closed.
Script: Hum a soothing tune for a few minutes. Feel the vibrations in your body.
Brain Science: Humming activates the vagus nerve, which helps regulate the parasympathetic nervous system and promotes relaxation.
14. Physical Contact
Definition: Engaging in touch to foster connection and comfort.
Script: Hug a loved one, hold hands, or pet an animal. Focus on the warmth and connection.
Brain Science: Physical touch releases oxytocin, which reduces stress and promotes feelings of safety and bonding.
15. Journaling
Definition: Writing down thoughts and feelings to process emotions.
Script: Spend 10 minutes writing about your day, emotions, or anything on your mind.
Brain Science: Journaling helps organize thoughts, reduce anxiety, and improve mental clarity by engaging the prefrontal cortex.
Incorporating these calming techniques into your daily routine can lead to a more relaxed and focused life. Each method is supported by scientific research, ensuring that you are not only feeling better but also enhancing your brain’s health. Take time for yourself and embrace these practices to experience their full benefits.