Hey Activists….saving the world starts with me dropping one pebble at a time into one pond at a time.
Chillin’ objective: provide a people-friendly, WIIFM-intensive, non-threatening introduction to scientifically validated, self-care disciplines. It’s not weird old hippie stuff, not excruciatingly painful yoga, not mantra-chanting incense-burning meditation, not falling into a self-induced trance from candle-gazing. All of that is too strange for most to even think about trying. But most people don’t realize the damage done by physical and emotional pressures they may not even be aware of. Just as most don’t realize the incredible benefits of actively managing their mental-emotional and physical well-being, and don’t know how easy it can be.
What if there was a way to hit a reset button, neutralizing emotional and physical stressors that can turn your brain to jell-o and can even kill you, quickly or slow but sure? Simple ways to “chill” your body and mind anytime anywhere without anyone knowing, using scientifically validated techniques that have been practiced for hundreds of years? Would you give it a shot?
I’m no guru, but I have managed to learn how to handle things pretty well most of the time.
Four Easy Essentials
“Mindfulness” is the airy-fairy mystical-sounding rage, but it’s nothing more than being fully aware of something and staying focused on that one thing. Hit File Delete for all the other noise.
It takes little time to practice and learn four essentials that work together: Focus, Breathing, Posture, Routine. Kids easily embrace Chillin’, but most adults have a lot of catching up to do and bad habits to unlearn. It’s OK to ease into it, you can learn the mechanics one at a time. Just don’t lose interest if magical results are not immediate.
(Essential One) Focus–Mental Discipline. An undisciplined mind can be a dictator–chaotic, unruly, a bb in a boxcar. Find a focusing aid, ONE thing to direct your thoughts at: the right music (a couple of examples follow) a physical object, or one thought in particular. My favorite easy Chill routine is the right music in the background while staring into a candle flame, focusing on just the flame, then adding a little mindful breathing. Five minutes can do wonders.
It helps for starters if you’re in the right environment with few distractions, but later you’ll be able to focus enough to block out the distractions around you anytime, anywhere. Just don’t chill so much you snooze in a board meeting.
(Essential Two) Breathing. You know how to breathe already but it’s a little different when you’re in Chill mode. First, focus on every breath—in through your nose, out through your mouth. Use your mental discipline to focus on speed and depth. Park your mind on nothing but breathing…it’s your first focal point! Slow, controlled deep, breaths. It will eventually become second nature.
Most people think their chests should puff way out when they’re deep breathing. Aim lower! With your hand on your diaphragm—middle of your chest just under your breast bone, above your tummy—slowly fill your lungs to maximum capacity. As you breathe in you should feel your stomach push out (no worries…it will go back down!). Deep breathing and singing from the diaphragm is used by accomplished singers because they get more power and control and are able to sing longer phrases. I’m not “accomplished” but I’ve been told by real pros that it works.
(Essential Three) Posture. Your spine is the superhighway for your nervous system and all of your energy flow. I can testify–the spine is critical.
Except for a (really) old football injury, the only back problem I’ve ever had was a few years ago, a nagging muscle issue. The chiropractor probed each vertebrae on both sides of my spine. He finally pressed on one wing and my right arm went totally dead. My back / muscle issue was rooted in the nerve flow regulated by one specific vertebrae wing. Easy fix.
You can get started right now. Lousy posture must be fashionable-quick check: how’s yours right now? Wherever / whenever you are sitting or standing, just straighten your spine! Add a little arms-up stretch and twist while you’re at it. If you’re like most you’re all hunched over and tensed up, and just that minimal movement will pop a few bones. It’s not just an old age thing.
A 10-minute daily yoga routine called The Five Tibetans is a simple stretching sequence that flexes and aligns the spine in the right order. Key words: stretch, flex, align, routine. Stay tuned.
(Essential Four) Routine, First Cousin to Discipline. An old football coach said “practice the way you want to play, because you play the way you practice.” Very zen for a jock in the 70’s but it holds true for sports, music, any hobby, relationships, anything.
Your first self-care session
Discipline / Focus, Breathing and Posture are all in play. This should quickly become a Routine for you. It won’t take long to learn or to realize immediate payback. You can do it any anytime anywhere, without anyone even knowing. If I have a particularly crazy group of students, I’ll do it. If my blood pressure is too high at the doctor’s I say “give me a couple minutes”. They come back, re-do my BP, it’s dropped 20 points. So here’s what you do….
Posture, alignment. Sit in a comfortable chair with your back straight, feet on the ground, thighs parallel to the ground. Rest your hands palm-down on your thighs. Option: cross-legged on the floor if you can. It worked for the Indians, full-blown lotus not required. It kills my ankles so, no. But your spine MUST be straight—that superhighway thing!
Control your breathing. Take slow and deep breaths, in through the nose and out through the mouth. Check your diaphragm, it should be moving.
Focus. Close your eyes, focus on every breath—the changing sound of the nose>mouth in>out cycle, how the air feels coming in and going out, your stomach’s movement. Block out thoughts about anything else. Blocking may be rough at first—our minds are power-hungry dictators.
Expand your focus as you get more adept at this kind of breathing, graduating to “whole-body relaxation”. Become fully aware of your body one part at a time. Consciously relax that part. Focus on nothing but that part and how it feels as you fully relax it. On to another part, repeat.
Option to closing your eyes: use a specific focusing object to rest your eyes on. Don’t over-analyze the object, just rest your gaze on it and stay there. Let the object melt away, let your eyes glaze over. (it’s called spacing out, like most men I can do this in a heartbeat). Candle flame works great, but it’s a little awkward to light a candle in a high school classroom.
BONUS environmental elements: especially when you’re starting out, if you can choose your location a quiet and secluded, solitary place is ideal. Mood lighting (low) helps too.
Extra-extra bonus: music or white noise helps focus and minimizes noise distractions. Baroque = good. Rap and metal = bad. Anything with lyrics is distracting. Stay tuned for Chillin’ Music.
How scary is yoga? You’ve heard all about your kundalini and seen the workout vids, right? For most, “kundalini” is some kind of exotic liqueur. I’m 63. I used to be in good shape, athletic, active. But fitness hasn’t been high on my priority list for over a decade. I’ve never followed an exercise regimen of any kind, not even regularly walking. I have never ever obsessed over what I eat, just within reason…a heart attack tends to bring you down to earth. I guess I’m lucky. Maybe stupid. My no-exercise excuse besides no time: I hadn’t found the right routine for me.
I’ve always refused to consider contorting myself to the point of wondering whether I can untie my limbs from the crazy positions those yogis get into. And the Five Tibetans is traditional yoga. But I can easily do this routine. It’s a ten-minute sequence, longer only if you really get into it. But it will work wonders, and it’s scientifically validated to boost physical and emotional well-being. Confession: I need more discipline here!
Read the tutorial and get started easing into things now–linked above.
The science of music therapy is amazing, its broad benefits are impressive and well-validated. It’s so fascinating that it’s tough just to focus on the relaxation aspect, but here goes.
Researchers at Mindlab International in the U.K. wanted to know what kind of music induces the greatest state of relaxation. The study involved having participants try to solve difficult puzzles — which inherently triggered a certain degree of stress — while connected to sensors. At the same time, participants listened to a range of songs as researchers measured their brain activity, heart rate, blood pressure and rate of breathing.
They found one song, “Weightless”, resulted in a striking 65 percent reduction in participants’ overall anxiety, and a 35 percent reduction in their usual physiological resting rates.
Interestingly, the song was specifically designed to induce this highly relaxed state. Created by Marconi Union, the musicians teamed up with sound therapists to carefully arrange harmonies, rhythms and bass lines, which in turn slow a listener’s heart rate and blood pressure, while also lowering stress hormones like cortisol.
DOUBLE-DIPPER APPLICATION. Some people need structure or it’s not a “real” song. But sound of any kind is magical. Watch and listen in a quiet and soothing environment, staying focused on the sounds and graphics. And while you’re at it, do your controlled breathing. They’re meant to work together. Weightless, 8min version
That’s it for now. If you like what you see or have your own favorite routine, leave a response or drop a line firstname.lastname@example.org Please remember…the whole point is to make this as non-intimidating and accessible to regular people as possible. No voodoo, no dead language incantations, no over-the-top spirituality. Just some everyday Chill.