Here is a quick and easy way to reduce your stress levels in just 10 minutes. Some of this may seem foreign to you, but that is okay. If you are not used to doing some of the steps, give them a try…the feelings of discomfort and silliness melt away when you begin to see how much this works. This plan works better the more you practice it. Your body, mind and spirit will enjoy the stress relief this simple little plan can help you create!
The 5-Step 10 Minute De-Stress Plan
STEP 1: Breathe it Out! Find a place where you can be alone for 10 minutes. Sit in a comfortable chair with a straight back and that allows your feet to reach the ground. Focus on your breathing: close your eyes, breathe with a soft and gentle rhythm – some people find counting the intake and release helps to relax. A friend uses the simple “out goes the bad air, in goes the good air” while she does her gentle breathing – she says it keeps her from getting fixated on anything specific, which is a great hint. Do the gentle breathing for 1 minute.
STEP 2: Tense and Release! Staying in the chair, you can move from the breathing to the tense and release portion of your program. Tense and release is easy. Starting on the right side of your body, tense the muscles in your hand and forearm – hold tense for five to seven seconds and then take 10 to 15 seconds to consciously focus on those muscles and relax them. Repeat this process through major muscle groups throughout the body, first tensing, and then consciously relaxing the muscles. This should take about 4 minutes.
STEP 3: It is Time to Visualize! This is one to have fun with because it is such a simple concept. Visualize a place of contentment of peace. It may be a place you have been, a place you hope to go, a place you have only seen in pictures or even a place that only exists in your mind; what matters is this place brings a feeling of peace and wholeness. A friend that has been through some serious medical issues uses visualization to take her away a lot. She says she envisions herself at sunrise at Machu Picchu. Allow yourself to feel the peace and contentment of the place. Take about 3 minutes for your visualization.
STEP 4: Do the Elsa Thing! Yes, that is right…as Elsa tells us “Let it Go!” Use some mental imagery to help you. Envision a stream of cleansing energy pouring through and over you, that simply and completely washes your stress away. Of all the steps, this tends to take the most practice to manifest properly. If a physical action will help you, as you flick your fingers focus on releasing the stress as your fingers extend. Another is to stand and imagine drains on the bottom of your feet that allow the stress to drain away. This should take about 1 minute.
STEP 5: Stretch It Out! Do it with your eyes closed and while breathing in and out, gently stretch your muscles. Start at your core and stretch out to the extremities, take your time with it. Wriggle your toes and waggle your fingers. With your arms over your head, grasp your hands together and stretch a little. Focus on releasing the tension in your muscles and allow the aches and pains from stress to fade away. Open your eyes and take in a few breaths through your nose. Take about one minute.
So, to recap:
STEP 1: Breathe it Out! – 1 minute
STEP 2: Tense and Release! – 4 minutes
STEP 3: It is Time to Visualize! – 3 minutes
STEP 4: Do the Elsa Thing! – 1 minute
STEP 5: Stretch It Out! – 1 minute
If you practice this simple plan, you will be able to reduce your stress levels even faster and easier!
You can use this plan as written, or, better yet, you can use it as a model to customize your own personal plan. You know what helps you relax, you know what incense or essential oil you like. However, have you considered them as a plan to create a way to release the negative energies of stress and decrease its effects on you? Like with many other things, proper planning can do much to help reduce the negativity that comes with too much stress.
Watch for more articles on how to beat back the stress in your life!
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Holding doctoral degrees in Divinity and Theology from the Esoteric Interfaith Theological Seminary, Dr. Nikki Judge is the executive director of Black Rose Spiritual Center. A gifted spiritual reader she has helped nearly 175,000 people in her career. Along with a good book and a purring cat Dr. Nikki enjoys getting out in the sun and fresh air of western Montana. You can visit her at www.
