Module 2: Less stress and more harmony
How do you know when you are feeling worried or stressed? How do you know when you are relaxed? When we are worried or stressed our heart beats fast and we breathe in and out faster.
When we slow down our breathing and breathe deeply from our belly or what it is called diaphragmatic breathing you relax. Most great athletes and singers do diaphragmatic breathing even when they are performing.
One strategy to manage stress and be calm that can help you at any time is to learn how to breathe in and out in a relaxed way. We breathe all the time, but we do not use our breath to our advantage. Join me in this class to learn how to breathe easily and slowly.
Join me to learn how to breathe easily and slowly by practicing "Jelly Belly" a relaxation authored by Terry Orlick that you can find in his book Orlick, T. (2011). Positive Living Skills: Joy and Focus for Everyone. Renfrew, Ontario: General Store Publishing House., and on his audio CDs.
Download the workbook for this module here
Download the Managing Stress workbook here developed by Calm.com
Additional Resources
Calm: App for sleep, meditation and relaxation with audios, music and masterclasses.
If you have an American Express Card you can enjoy a free trial year if you sign up before October 30th, 2020. Join in this link: https://www.calm.com/americanexpress
Headspace: App to learn to meditate and improve sleep: www.headspace.com
Little Renegades: Set of beautiful cards with easy mindfulness exercises to teach children (ages 3+) how to unlock their own sense of stillness and wonder in the present moment.
Habilidades para Florecer (Spanish): https://mjperformanceconsulting.com/habilidades-para-florecer
Swami Vidyadhishananda of the Hansavedas organization: (recommended by Rhonda Sarcone OLLI’s Positive Living Skills Class participant) https://hansavedas.academy/programs/om-chant-sound-bathing
Try listening to the Heartbeat Om Chanting at 118 Hz: https://hansavedas.academy/programs/om-chant-sound-bathing?cid=625925
You will hear the Swami doing his continuous breathing chanting. Sit upright, relaxed, and just listen and enjoy.
This sound coming from a fully enlightened master is transformative and healing. I love it! It feels like the coarse sound of the
chant is reaching down into each one of my cells and helping them. I always feel better afterwards. This particular recording has something special that the others don’t. In between the Om sound there is a little chirp that reminds me of listening to insects near a swamp or a lake.
You are not supposed to listen to any one of the recordings more than once a day. That’s how powerful they are. Experiment with the 98, 108, and 128 Hz recordings also to see which of them resonates best with you.
After selecting the picture block for the recording you want to listen to, scroll down. There will be more information about how to practice that particular meditation. This one says “With eyes closed, subtly feel and trace the sound vibration into the heart,
through the center of the chest behind the sternum.”