Sometimes we need a quick way to feel calmer and less overwhelmed, so I put together this 4-minute exercise to help calm your mind and soothe your body.
Sometimes we need a quick way to feel calmer and less overwhelmed.
Because if you’ve ever counted everything on your plate as a parent, a partner, a friend, a boss/employee, and so on…
The list is literally endless!
And when you’re feeling stretched thin, even the smallest task can feel impossible.
So I put together this 4-minute exercise to calm your mind and soothe your body.
This exercise might be useful if you feel hopeless deciding what to tackle next on your to-do list.
And it might be VERY useful if you want to ask your partner for help, but you get too frustrated and upset to find the right words.
Regardless of what feels hard for you, if you want to feel calmer and less overwhelmed…
See if this helps.
And if you find this exercise valuable, add it to a playlist if you want to watch it later.
-Matt
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The Real, Messy Relationship Podcast Episode 11: This 4-minute exercise will calm your mind and soothe your body
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Matt: [00:00:00] Hello and welcome. My name is Matt Marquez and today I'm going to guide you through a short exercise that will calm your mind and soothe your body. So before we begin, I invite you to find a quiet place and get comfortable.
So once you find somewhere quiet, I invite you to close your eyes. We're just going to take a nice deep breath.
So with your eyes closed, I want you to scan your body. Start at the top of your head. And then move your way down. And as you're scanning your body, notice if any sensations come up.
You might feel a tightness, you might feel a throbbing or heaviness, might be lightness, whatever it is focus your attention on it.
You might think of yourself as an [00:01:00] archaeologist and you found an artifact. You're not trying to dig it up, you just want to examine it.
Where does it start? How large is it? What does it feel like? Try to hold this sensation in your mind.
Take some time to feel its shape. To feel its movement.
And now we're going to talk to this sensation.
I want you to ask it, what do you want to tell me?
And now you're going to answer for it. Don't think too deeply, just speak for this sensation. Tell yourself what it wants to tell you.
Give it time to answer. It might have a lot to say. It might have a little. [00:02:00] Whatever it says, hold that in your mind. Hold its words in your mind.
And as you hold those words, notice if the sensation is changing. Is it moving? Does it feel different?
You might feel the need to cry. Or express yourself in some other way. It's okay to do that. It's normal. That's what we want.
Now I want you to let go of that sensation with your mind and let go of it from your body.
And notice how you feel in your mind and your body. You might notice some more calm, some relaxation. [00:03:00] Just notice it.
And when you're ready, you can open your eyes. And take another deep breath.
And the next time you're feeling overwhelmed, or small tasks feel difficult, try this exercise to find some more calmness and reduce some of that overwhelm and soothe yourself.
Thank you for joining me. Until next time.