How to Chill on Command

What Can You Teach Someone in 5 Minutes?

This is a favorite question of mine because it sparks inspiration. It may be tempting at first to think of what you do for work, or to think what you can teach is insignificant, or even that you have nothing to teach in that small amount of time.

I assure you, you do.

Today, I’m going to teach you how to relax.

More specifically, how to set a mindful anchor and touchstone that you can use when your mind is racing away (like mine has been lately) and you’re feeling a little bit anxious.

When you find yourself stressed, here are a few steps you can take to bring yourself back into the present moment and anchor yourself in the now. Best of all, once you practice it, you’ll be able to use it without anyone knowing.

Set the clocks, your five minutes start now.

First, first plant your feet on the ground. If that isn’t accessible, plant the parts of you that are able to engage into a grounded surface (like a chair, couch, or bed). It doesn’t matter if you’re sitting, standing, or laying down, just make contact.

Next, inhale through your nose to the count of four, pause, and exhale slowly. Repeat this step.

Notice what feels tense. Drop your shoulders away from your ears, loosen your back, relax your butt (yes - this is a popular clench spot!).

Close your eyes if it is accessible to you.

(maybe read through the rest before you do that last step)

Recall a time of deep joy and relaxation. Bring it to your mind fully. Engage your senses:

What do you see in your memory?

What do you hear?

What do you smell?

What do you taste?

What can you touch?

With this memory in mind, touch your finger to your thumb (it doesn’t matter which). If that isn’t accessible, pick another intentional movement (like dropping your head to your right or left shoulder, or curling your toes on one foot).

As you do the physical motion, soak in the memory in your mind.

Feel how you felt joy, ease, peace, love, and happiness. Feel the heaviness of your body. Let the memory embrace you.

Now, connect this memory with your motion. This memory of deep relaxation is now bonded with the physical move you have made.

Whenever you feel overwhelmed or stressed, repeat these steps fully and exactly.

No time at all or in public and need a reminder to relax? Repeat the physical action.

Setting a mindful anchor and practicing it will help you relax and return to who you are when tensions are running high.

This is the five-minute version of a broader exercise.

If you’d like to be notified when this whole audio meditation goes live,

want to do a mindful workshop for your team,

or want to experience the whole exercise in person next weekend at the Journey Inward Day Retreat,

click accordingly.

What can you teach? Hit reply. I’m interested.

Xox, Michelle

P.S. My last email talked about final goodbyes and helping the helpers. If you missed it, you can catch it here.

P.P.S. Yes, I’ve got great brand story & strategy clients right now, too. Want to have a fresh and clear brand voice, irresistible content, and an authentic marketing strategy going into 2023? I have 1 OPENING LEFT IN 2022 to help visionaries tell better stories & grow their brands & businesses before the end of this year. How can I help?

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