Suggestions for Instant Calm
Journey of Hearts
A Healing Place in CyberSpaceTM
This collection of suggestions
are in part based on those from Instant
Calm and The
Little Book of Calm, by Paul Wilson, with a few modifications. Follow
these suggestions and they will help instill calmness during the most difficult
Suggestions for Instant
with modifications by Kirsti A. Dyer, MD,
1. Breathe deeply
As you breathe in, sense your
lower abdomen rising. Slow your breathing until the breaths come 8 - 10
times a minute. Listen as each breath goes in and comes out.
2. Move slowly
Calm people move, speak
and breathe at a relaxed pace. Consciously slow down these actions and
you will become calm.
3. Relax your face
Relax the tension that gathers
in the facial area, with this simple facial exercise:
Raise the eyebrows (relaxes
the brow muscles), place your tongue against the roof of your mouth (relaxes
the jaw muscles), then smile (relaxes the cheek muscles).
Remember it takes more muscles
to frown than to smile.
4. Massage your feet (reflexology)
You can find the reflexology
points that help to relax by pressing your fist in the hollow of your foot.
Slowly press up as you breathe out.
5. Have a lavender bath
Add 5 drops of lavender oil
to a warm bath, turn off the lights, and listen to your breathing, or add
some background music--whatever helps you to relax.
6. Write down your worries in
a Journal or letter
Getting the worries out on to
paper helps the anxieties to vanish when you are able to see the problems
in their true perspective.
7. Listen to the quiet. Quiet
One suggestions for helping
to quiet the mind is to concentrate on your breathing, focus on the breath
as it goes in and comes out. You may want to add a word "Peace," "Calm,"
"Serenity," "Center" as you breath out.
Music can help to quiet the
mind. Choose music that will ease you into that state of mind, that is
pleasing and soothing, and you can get lost in. I find head phones most
helpful, so you can listen to what you want, as loud as needed without
bothering anyone else, especially in the middle of the night.
8. Press on your wrist (acupressure)
Apply a downward pressure to
the acupressure point inside of your wrist - in line with your middle finger,
two thumb widths from your palm - as you breathe out. Another helpful point
is the 'fleshy' area between the thumb and the first finger, hold pressure
here. It also works (sometimes) for headaches.
9. Walk or any Exercise
For many walking is the most
relaxing exercise of all, but any exercise will help you work off stress.
Do it whenever you feel tense. I find running or dancing with uplifting
music playing in the head phones to be helpful when I am stressed.
10. Apply total effort and concentration
to the task at hand
About the Author
One of the best ways to forget
your stresses and anxieties is to direct your total concentration to the
task at hand. It's also the most enjoyable way to work, to eat, to exercise,
to write, to experience nature, or to having sexual relations.
Paul Wilson wrote The Calm Technique
as a no-nonsense guide to meditation. The book became a great success with
a diverse audience from teachers of meditation, and stress management counselors
to medical practitioners and psychiatrists. What became apparent is that
those who needed the Calm Technique the most were not the over-stressed
business executives or the seekers of higher consciousness, but rather
those who were too worried, stressed or distressed, those suffering from
every day stress and anxiety but didn't have the time. Hence came Instant
You can also visit their website
at the Calm Centre, http://www.calmcentre.com.
Calm by Paul Wilson. Published by NAL/Dutton, April 1995.
This book is about crisis control,
about restoring your sense of well-being when things go wrong. Within the
pages of this book are over a hundred of the most powerful calming techniques
known, from the wisdom of ancient civilizations to the discoveries of modern
research. The techniques include meditation, acupressure, self hypnosis,
psychotherapy, aromatherapy, exercise, diet and music. Instant Calm contains
immediate, effective methods of relaxation, and practical strategies for
dealing with emergencies, and long-term remedies for eliminating stress,
tension and negativity.
Little Book of Calm by Paul Wilson. Published by NAL/Dutton, December
This book from world-renowned
relaxation expert Paul Wilson, offers more than 150 simple, common-sense
tips that will help even the most overwhelmed among us take a minute to
unwind. Readers will learn to handle life's stresses, big and small, with
a clear, calm head. It is full of advice to follow and thoughts to inspire.
Perfect pocket size to carry with you to steal moments of peace and tranquility,
any time, any place.
Last updated February 3, 1999
Suggestions for Instant Calm come from Instant
Calm and are used with permission.
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