A super easy 30-day exercise to program your mind to be calm and at ease in stressful situations
Many of us have been feeling the stress and anxiety the current pandemic has brought forth within us. Even though we know that mental health, establishing a healthy work/life balance, and relaxation are key components of our overall happiness, many of us still struggle to actually achieve that state. We have forgotten how to rewind or relax quickly and effectively because our subconscious mind is still running the show.
We spoke with hypnotherapist and energy healer Phil Davies, who offers private sessions in Hypnotherapy, Emotional Freedom Techniques, Spiritual Guidance and healing sessions using his Vibrational Attunement technique, and asked for his advice on how to calm down our thoughts, our monkey mind, and how to make it our friend and to work with us instead of against us.
It is said to take 21 days to reprogram your mind, so he came up with a 30-day gentle exercise to assist you in re-programming your subconscious mind to relax your body upon request. These exercises are best completed in the morning before you start your work day, in a quiet environment where you feel you can relax (don’t do this while driving!). Turn off all distractions and let your family know that you are not to be disturbed.
30-Day Exercise to Reprogram Your Mind to Relax Fully
Days 1 – 10
Either in a comfortable sitting position or lying on the floor (it is better not to use your bed for these exercises), close your eyes and focus on your breathing. Gentle full breaths, breathing down into your stomach before filling your upper lungs (your stomach should expand before your chest does), allow a small pause before you exhale and another before you inhale. Counting each breath, the third time you exhale, say out loud ‘relax now’ with the intention of your body complying with the instruction, and feel parts of your body relax. (If you have difficulty in feeling your body relax, purposely tense every muscle in your body and upon saying ‘relax now’ release each muscle slowly).
Enjoy the feeling of your muscles relaxing, whilst retaining your awareness on your breathing. Again, when exhaling on the third breath, state ‘relax now’ and allow your body to relax further.
Repeat this process once more and allow yourself 10 minutes of experiencing this relaxed state.
Continue as previously instructed, but this time slow down your breathing so you can say ‘relax now’ twice when exhaling. This should now be stated on the second breath (instead of the third), again repeating this procedure three times. Increase the time of enjoying being totally relaxed to 15 minutes.
By now you have probably become aware that your level of stress has started to decrease, and you are finding it increasingly easier to relax at the end of your day as well as being almost totally relaxed before you finish your breathing exercise.
This round of exercise is to state ‘relax now’ each time you exhale over three breaths again taking approx. 15 minutes to enjoy your relaxed state.
Take one deep full breath, breathing down into the stomach before filling your lungs from the bottom to the top. At the top of this breath, pausing slightly before slowly exhaling and saying three times within this one breath ‘relax now’. At the end of exhaling, your body should be completely relaxed. Take whatever time you have available to enjoy this relaxed state.
If the above has been followed carefully and on a daily basis, your subconscious should now be programmed to respond to the instruction ‘relax now, relax now, relax now’ by relaxing your body and inducing the feeling of enjoying being in a relaxed state. This instruction can now be used in times when you are experiencing stress, to “switch off’ at the end of a long day or to quickly ready yourself for yoga or meditation classes.