Mental Fitness: My Picks

Of the exercises we have practiced this term, I prefer the Subtle Mind and Visualization techniques.  To review, the Subtle Mind technique focuses on breathing while allowing thoughts to come and go, but always focusing on breathing.  I like this technique because it can be done by anyone and is not difficult to master with a little practice.  You also don’t need any special props, although calming music or nature sounds can be used if you prefer.  Breathing techniques are proven stress reducers by altering the physiology through decreasing blood pressure, pulse, and respirations.  By focusing on breathing, you also stay centered on one thought or action, which quiets your mind from all the chatter.  When thoughts enter in, you simply return your focus to your breath.  I have started practicing this technique during my breaks while at work.  My job can be stressful so this is a way to have a little peace in the midst of my day.  I have also tried this following my daily devotional which is usually just before I go to bed.  I have found that most times it is very effective at coaxing me right to sleep because instead of going through the laundry list of everything that happened that day, or what the next holds in store, I simply concentrate on my breathing and fall right to sleep.  Most recently, I tried this breathing technique in the midst of a stressful situation with a family member, where I simply concentrated on my breath, and it was enough of a time-out to focus my thoughts so that I could choose what to react to and what to let go.

I did not really care for the visualization exercises we completed in this class, but rather prefer the guided imagery visualizations in my Stress Management class.  In those visualizations, we were prompted to imagine a peaceful place; my favorite was a cabin in the mountains during a gentle snowfall, and focus on everything our senses would take in; the sights, the aromas, the sounds, the textures.  Because I was focusing on every detail of my “dream cabin” vacation spot, it was easy for me to push away all the other thoughts that crowded my mind and made me stress out.  I really enjoy this kind of mental exercise.  Again, it can be done anywhere, and there are no special props needed, although a quiet place does help.  The benefit is that you can keep going back to that same cabin, revisiting it like a favorite vacation spot, or go somewhere completely different the next time.  I have not practiced this very often because I find that for me it is time consuming because I can get lost in the imagery for quite some time.  I could write a novel in my head about all my experiences in my cabin!  This would be good if I were drifting off to sleep, but not so good in the middle of the day when time might be limited.  You would have to pick a spot where you were okay just popping in for a brief visit.  I have tried this many times when I just need a break from life.  In the evening when I get home is the best time for me to just sit and relax using this technique.  It lets me let go of the day and be more relaxed for an evening with my family.