Get Calm and Collected in Just 10 Minutes

I am just back from Boston where I took a course in mind-body medicine at Harvard Medical School. And what did I learn? A lot, and very little.

Let me explain. Between 60 and 90% of all doctor visits are related to stress. In fact, the World Health Organization calls depression and burnouts the #1 cause of work disability worldwide. It’s really time we start taking – and treating – stress more seriously.

Mind-body medicine is about activating the relaxation response. It is both a recognized and accessible way to treat stress. Sounds fancy, and the research supporting the technique I am about tho share is equally elaborate. But the strategy is very simple.

Close your eyes, breathe deeply, and repeat to yourself a simple mantra in your native language. For example, you might try “I am” on the inspiration and “at peace” on the expiration. If you are more goal oriented, you might like “I exude” and “confidence”. Trying to overcome a difficult challenge? How about “Getting” and “closer”. Play with different words or combinations, and find one that best fits your needs.

And then what? Well, that’s it. Nothing more complicated than good old breathing and quieting your mind for anywhere between 10 to 20 minutes per day. The list of benefits from this exercise is seemingly endless, but let me name just a few:
– Mental: the ability to think clearer and make better decisions
– Physical: improved immune function and reduced blood pressure
– Emotional: feeling calmer and more energized
– Spiritual: a greater sense of meaning and purpose.

I encourage you to try it out, and stick with it for a few weeks. Research shows that over time, this practice will change your brain’s physiology, and render increasing benefits. If this is recommended by Harvard doctors, it’s certainly worth a try!

Deep breath in… and out!
Warmly,

Marie-Josee Shaar
Master of Applied Positive Psychology
Certified Fitness, Nutrition and Wellness Consultant
SaS Founder