FREE Stress -Erasing Visualization

Stress can affect us in every area of our lives- physical, emotional and mental. For some people, stress may take a physical toll, leaving them tired and exhausted. For others stress may impact in other ways making them tearing or depressed (emotional) and for others stress my influence their thinking in ways such as forgetfulness or self-defeating thoughts (mental). For many people, stress can impact all three areas in varying degrees.

It is important to be aware of the way in which strress my be impacting you and your life .Which areas are you more susceptible to the influence of stress- physical, emotional, mental or a combination of all three?

Relaxation exercises allow you to create a sate of deep rest, which is very healing to the entire body and can contribute to self-care. When you are in a relaxed state, your body responds in a number of ways:

• Metabolism slows as do physiological functions such as heart rate and blood pressure

• Muscle tension decreases

• Brain wave patterns shift from the faster waves that occur during normal active day to the slower waves, which appear just falling asleep or in times of deep relaxation.

Not all relaxation exercises suit everyone, so it is important to try a number of techniques to find one which suits you.

So, what do you find relaxing? Is it reading, going to the beach, dancing, colouring, art, meditation, bike riding, running, exercising, listening to music, listening to podcasts, talking with a friend, playing sport?

Here is one relaxation technique that only takes a few minutes of your time and can be used almost anywhere. When a technique is practiced regularly, you will find that it becomes easier, and therefore will be more effective in reducing your stress and anxiety levels and help you to be more able to center your thoughts and emotions.

Relaxation Technique- Erasing Stress

Erasing stress is a visualizing technique. It allows you to visualize the thought or situation which is constantly on your mind and helps erase it from your mind.

Sit or lie in a comfortable position. Breathe slowly and deeply.

Visualize a situation, person, event or even a belief that causes you to feel anxious, fearful or upset. As you do this you might see a specific person, an actual place, or simply shapes and colours. Where do you see this stressful picture? Is it below you, to the side, in front of you? Hows does it look? Is it big or little, dark or light, or does it have a specific colour?

Now, imagine that a large eraser, like the kind used to erase chalk marks, has just floated into your hand. Actually feel and see the eraser in your hand. Take the eraser and begin to rub it over the area where the stressful picture is located. As the eraser rubs out the stressful picture it fades, shrinks and finally disappears.

When you can no longer see the stressful picture, simply continue to focus on you deep breathing for another minute, inhaling and exhaling slowly and deeply.

You can repeat this visualization process as often as you wish with anything that is causing you stress. Remember, the more you practice the easier it becomes and the more effective it will be in reducing your stress.