{"id":27762,"date":"2015-07-27T01:13:27","date_gmt":"2015-07-27T05:13:27","guid":{"rendered":"http:\/\/wanderlust.com\/?p=27762"},"modified":"2016-09-28T17:24:28","modified_gmt":"2016-09-28T21:24:28","slug":"6-minutes-less-stress","status":"publish","type":"post","link":"https:\/\/wanderlust.com\/ko\/journal\/6-minutes-less-stress\/","title":{"rendered":"A Calming Meditation You Definitely Have Time For"},"content":{"rendered":"<p>The feeling of stress is all too familiar for most of us.\u00a0It\u2019s the obsessive thinking that keeps you up at night, the weight\u00a0of fear deep in your core, or the tightness that slowly spreads throughout your whole body.<\/p>\n<p><a href=\"http:\/\/press.endocrine.org\/doi\/abs\/10.1210\/jc.2012-3663?rss=1&amp;\" target=\"_blank\">Studies<\/a> have shown that stress is linked to many health issues, including an\u00a0increased risk of conditions like obesity, heart disease, Alzheimer&#8217;s disease, diabetes, depression, and gastrointestinal problems\u2014quite the list of reasons to keep your cool, if you can get past the worry.\u00a0So how, in this increasingly complex modern age, do we stress less?\u00a0Try this 6-minute meditation to reduce thoughts of fear and anxiety\u00a0and begin to re-connect inward.<\/p>\n<h3>6-Minute Meditation for Less Stress<\/h3>\n<ul>\n<li>Come to sit in a chair with both feet parallel, the soles of each foot firmly planted into the ground, like two heavy tree roots. Sit at the edge of the seat so your back is upright, as if there was a string lengthening your spine from the tailbone up through the crown of the head. Place the palms face down onto the thighs and let the front ribs remain soft. Keep the eyes closed or gazing down a few feet forward and ground yourself for 2 minutes.<\/li>\n<\/ul>\n<ul>\n<li>Inhale through the nose as you balloon the belly outward, filling the chest, lungs, and abdomen, and exhale deeply through the mouth, drawing the navel toward the spine. This type of breathwork\u2014in through the nose and out through the mouth\u2014calms the sympathetic nervous system and removes the body\u2019s stimulation from fight-or-flight response. Continue breathing like this for 3 minutes.<\/li>\n<\/ul>\n<ul>\n<li>With each inhale, breathe in something that brings you joy (i.e. your children, pet, best friend) and with each exhale, release something that is no longer there to serve your highest good (i.e. money troubles, job stress, health concerns, self-doubt).<\/li>\n<\/ul>\n<ul>\n<li>For the last 60 seconds, begin to silently repeat the mantra \u201cso\u201d on the inhale and \u201chum\u201d on the exhale. When the mind starts to wander to anxiety provoking thoughts, come back to these two powerful syllables that translate from Sanskrit as: I am.<\/li>\n<\/ul>\n<ul>\n<li>Deepen your breath and choose a comforting word to repeat after the phrase, \u201cI am<em>.\u201d I am safe. I am whole. I am supported<\/em>.<\/li>\n<\/ul>\n<ul>\n<li>Bring your palms together and remind yourself that you are more expansive and limitless than the fearful thought patterns erratically filling up the mind.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>With this short exercise, you&#8217;ll be feeling lighter and ready to face the stress that&#8217;s been blocking you<\/p>\n","protected":false},"author":1064,"featured_media":28809,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[778],"tags":[201,247],"class_list":["post-27762","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-practice","tag-meditation","tag-stress"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v18.0 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>A Calming Meditation You 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