Calm Things Down

Calm. De-escalation. Breathing. Stress. Meditation. Imagery. Anger.

• Deep Breathing: Deep Breathing (aka Belly Breathing) works to reduce heart rate and calm the body down after a stressful event.

• Guided Imagery: Guided Imagery helps the mind relax by combining deep breathing and mental imagery.

• Compassion Meditation: Compassion meditation activates areas of the brain related to happiness and pleasant feelings.

Picture This:

Your lungs are like two balloons with muscles at the bottom of them. These muscles are called the diaphragm. The diaphragm pulls the balloon-like lungs all the way down, like an accordion, filling them with air.

Steps to Take:

Step 1: Put your right hand on your stomach and your left hand on the center of your chest.

Step 2: Inhale through the nose deeply, making your stomach stick out. Your hand on the chest should not move.

Step 3: Continue to practice until it is easy to inhale and move the stomach, but not the chest.

In Practice:

Find a quiet, restful place.  Sit comfortably and clear the mind of any thoughts or worries.

Breathe deeply into the stomach. Imagine breathing in relaxation. Breathe out and imagine breathing out all tension in the body. Picture relaxation entering the body and all tension leaving the body. Practice by taking 10 deep breaths. Breathe in …then out, repeat 9 times. Be aware of the sensations of breathing and the tension in the body.

Steps to Take:

Step 1: Find a quiet, comfortable place.

Step 2: Begin with deep breathing. Let the body relax. Slowly take 5 deep breaths. Breathe in through the nose and out through the mouth.

Step 3: Close your eyes. Imagine somewhere that is safe and happy. Walk slowly to a quiet place in your mind. Picture yourself unloading everything that worries you. Notice the view in the distance, the things near and the noises around you. This is a special place. What is under your feet? How does it feel? What is above you? What do you hear? Continue to imagine this special place. Spend time noticing the safety and relaxation of this place. Remember you can leave this special place whenever you choose.

Steps to Take:

• Step 1: Pair meditation with deep breathing. Place your right hand on your stomach and your left hand on the center of your chest. Inhale through the nose, taking a big deep breath, making your stomach stick out (the hand on your chest should not move). Practice 10 breaths.

• Step 2: Think about someone you will imagine during the mediation. They could be a loved one, yourself, a stranger, or a person of previous conflict.

• Step 3: Imagine this person saying to you “May you be happy. May you feel comfort. May you be calm and at peace.”

• Step 4: Imagine a loved one's suffering, notice how you feel when picturing their suffering being released. “May you be happy. May you feel comfort. May you be calm and at peace.”

• Step 5: Imagine yourself and think about a time in which you suffered. Notice how you feel in your heart when you are able to forgive yourself. “May you be happy. May you feel comfort. May you be calm and at peace.”

• Step 6: Imagine a stranger, notice the sensations you feel when picturing this stranger and the suffering they might be feeling. “May you be happy. May you feel comfort. May you be calm and at peace.”

• Step 7: Imagine someone you may have had problems with and notice how you feel when picturing their suffering being lifted and eased. “May you be happy. May you feel comfort. May you be calm and at peace.”