The Quieting Reflex

* Breathe in deep (from the diaphragm)

* Say to self "Alert amused mind

* Breathe out through the mouth

* Say to self "calm body

* As you exhale, release the tension in your jaw

* Let your stress flow out your arms

* During the process, smile inwardly to yourself
(Source: Q.R. The Quieting Reflex by Charles Stroebel, M.D., Berkley Books)


Two Minute Body Stress Scan
1. Interrupt your thoughts and switch your focus to your breathing. Take 2 abdominal breaths, and exhale slowly.

2. Scan Yourself for tense or uncomfortable spots. Attempt to loosen these areas up. Allow your muscles to feel heavy and warm.

3. Attempt to warm your hands momentarily.

4. Slowly do the following exercises:

* Head Rotation - rotate your head from side to side a few times
* Shoulder Roll - Roll your shoulders forward and backward a few times

5. Recall a pleasant thought, image, memory or feeling. Hold it for a few seconds.
6. Take another deep breath and return to your activities.



Quick Relaxation & Imaging
1. Close your eyes and take three deep breathes and as you exhale, let go of surface body tension.

2. Relax your way down your body from your forehead, eyes, nose, chin, neck, shoulders, and all the way down.

3. When you reach your toes, picture a very relaxing scene: the beach, a lawn on a warm spring day, or maybe a hot bath.

4. Visualize every detail: the blanket, the water, the sky, the heat of the sand, how warm you feel. Imagine this scene for several minutes.

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