HIGH IMPACT STRESS REDUCTION – Step by Step Tutorial by Coach Rima Desai

In this article, I share with you a high impact, highly effective technique to reduce your daily stress. These techniques are quick and easy. They can be practiced on the go – in the shower, at the traffic light, before bed, upon waking up or anytime in the day when you have just 2 minutes. Yes, in just 2 minutes of your day you can transform how your mind and body feels! Read on… 

It was the summer of 1997, I was 16 years young, helping an infant fall asleep. The mom was out on a walk and her infant boy woke up in his sleep, I put him on my shoulders, tapped him gently and soothed him back to sleep. After 20 years, I still remember that feeling because it was ‘paradise’ – the sense of fulfillment I got from having a baby in my arms. All I wanted to be then, was a Mom! That dream came true in 2009 when I realized I had a baby growing in my womb. 

It feels amazing to be a Mom, from conception to delivery and through the growing years. What we do not know before conception though, is the forever ‘Mommy Stress’ that is to follow. The stress is not just the fact of having kid/s to care for in so many ways, but the family dynamics, the body dynamics, lack of time for self-care and lack of support that comes with it. We are largely still a traditional society. We do not get the freedom to take down time, breathe, live, love and laugh like we would before we were a mom or a wife. 

I am a practicing Life-Coach for Women since 2 years now and my core clientele is MOMS. I teach moms from across the world, life-skills and coping strategies to manage, reduce, alleviate stress, depression, anxiety and the constant sense of ‘overwhelm’ that prevails through our life years. All of my clients learn these powerful 2 minute techniques to quickly alleviate stress and feel a deep sense of calm. This is commonly known as ‘Grounding’ or ‘Centering’ in USA. I have received excellent feedback from my clients with my grounding techniques.

                                                     WHAT DOES ‘GROUNDING’ MEAN?

Understanding physiology helps add benefit to an activity. Grounding is a technique to connect back to the ‘ground’ or ‘Earth’. We are made of 5 elements: air, water, earth, fire and ethers. Our feelings are held in the heart chakra area in the center of our chest. We process our thoughts in the brain – which is away from the ground/earth. When we are stressed, we are essentially engaged in our ‘thoughts’ or ‘feelings’ – something that is more ‘airy’ in nature or in other words we are moving into our abstract, etheric body, away from the grounding reality of our biological self. The more stressed we get, the deeper we dive into the air, floating element which can give rise to feelings of insecurity, anxieties, worry, feeling unsafe, etc. 

By grounding ourselves, we bring our attention back to the physical body, reconnect with the Earth we live on and that brings a sense of security and calm. It also helps us stay in the ‘HERE and NOW’ as vs. in the “What Was” or “What ifs”.

                                                     BENEFITS OF GROUNDING

  •  Immediate stress reduction
  •  Higher frustration tolerance
  •  A sense of emotional calm and security
  •  Better emotional immunity
  •  Direct impact on health and your relationships
  •  Increased focus at work 
  •  Being more ‘present’ for your family 
  •  Increased self-confidence
  •  Great technique to be used in depression, anxiety
  •  Excellent technique for high stress situations like interviews, exams, difficult situations, etc.

                                                  HOW TO GROUND YOURSELF

You need 2 to 4 minutes of your time. If you have more time, you can use upto 10 minutes as well but 2 minutes is enough too. Step 1 to 5 is the shortest grounding technique you can apply. You may continue if you have more time.

  1. Sit up or stand as straight as you, this helps move energy in a flow, through your central nervous system, creating circulation movements required for healing (that’s why we sit up straight during meditations or lie on our backs).
  2. Close your eyes
  3. Take your mind to your breath and notice how you are inhaling and exhaling. Feel the calm in the rhythm
  4. If there are any thoughts coming to your mind, allow them to pass like passing clouds
  5. Take your mind to your feet and deeply feel the textures around your feet
  6. Imagine your worries, thoughts, feelings are like extra clothes on you like a jacket or a robe. Remove the robe/jacket and put it away. You can also imagine your stress to be like falling leaves or rocks that you throw away. 
  7. Bring your mind back your breathing. As you breathe out, imagine releasing all your uncomfortable feelings, fears, worries, feelings of being stuck, sad, angry or burdened and you breathe in, imagine taking in confidence, love, harmony, joy and a sense of safety.
  8. You may also imagine breathing in your favorite colors for that day in the form of rays or ribbons to add to a sense of comfort and calmness. 
  9. Add your own creativity with a positive focus. E.g.: You may add shimmer around you, rays of white light falling above you.
  10. There are deeper levels of grounding which you can dive into. HEAR MY SHORT VIDEO TUTORIAL.

                              HOW OFTEN SHOULD WE GROUND OURSELVES?

Did you know that we are exposed to constant stimulation in so many ways in today’s world. Stimulation means the use of our 5 senses to take in information. We are constantly hearing sounds, seeing movements, feeling textures in the real and reel world combined. We are also unknowingly smelling subtle fragrances and eating at intervals which keeps our sense organs ‘heightened’. Since the sense organs are the gateway to our MIND (emotional body processing), soothing our sense organs. We also take in upto 75,000 thoughts in a day! 

By now it must be easy for you to answer this question. We must ground ourselves DAILY, preferably twice or 3ce a day. After all it is a 2 minute activity.  

                                   YOUR THOUGHTS ON THIS ACTIVITY

Please share your thoughts and experience with this activity. I have seen massive changes in my clients with this simple, highly effective technique. I want you to know that small changes can create big impact. There is one KEY word here: CONSISTENCY. You cannot see an impact by doing this once or twice or without continuous commitment. If we cannot commit 2 minutes to ourselves daily, we are missing out on LIFE. We are losing ourselves to what matters most – our stability, our health, our family, our life! 

ALSO READ: HOW TO MAKE PARENTING EASY

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