In her famous song, “Physical”, Olivia Newton-John serenades, “Let me hear your frame talk.” Many of us are so busy building our careers that we don’t pay attention to what our bodies tell us. And you’re probably so used to living in your frame that you don’t realize it when he talks to you. Are you plugged in, ignoring the stiffness and pain that your frame stores? If so, those micro-refrigerators pay attention and thank the physical vehicle that houses you, takes you where you want to be and you face the demanding situations of your work.
When your paintings overwhelm you or things don’t go your way as you expect, get into the habit of keeping your conscience at the right time. With normal practice, microcoolers (meditations lasting five minutes or less) inhibit automatic negative reactions and repair the herbal balance of your nervous system. Mindfulness, non-violent attention and criticism of the moment of providing, is a form of non-public attention that inoculates you against pro snafus. Instead of attacking or attacking another person when things collapse, this intentional harmonization of self-pity leads his “happy mind” to evaluate and update his reactive brain, moving his mind away from negativity and reviving his spirit of war toward passivity of heart, positive feelings and empathy.
Body sweep
Find a quiet position where you can sit or lie down comfortably and relax as much as you can. Slowly start scanning your feet through the muscles of your structure. As you climb up, focus on each of the muscle organizations one at a time. Consider spaces where you maintain tension, tension or pain, or rigid, painful or delicate spaces without labeling sensations as smart or bad. You don’t have to do anything to the discomfort, unless you realize it. Direct your attention to each of the positions, concentrating there for about 15 seconds. The simple fact of noticing where there is discomfort brings a detail of tranquility.
Conscious deep breathing
Deep, conscious breathing brings your body back to life and helps you succeed over the daily stresses that make you react. When you take deep, conscious breaths, you can’t be so uneasy about last-minute deadlines or missed appointments. Take a deep breath on the day of the paints, as your body cannot maintain the same stress point with the extra oxygen in your bloodstream when breathing from your abdomen.
Close your eyes and inhale and exhale, concentrating on every breath and exhalation. Follow your breathing to a full cycle from the start of an inhalation where your lungs are complete to where they are empty. Then do it again. When you stay with this cycle for five minutes, your brain comes up regularly. You may wonder if you’re doing the training correctly, if you’re worried about an unfinished task, or if it’s worth spending your time on each and every thing on your to-do list. Accept everything you can think of with your brain open. Whenever your brain deviates and gets trapped in a brain chain (this is a component of the meditation process), simply exit the brain and gently return to the sensations of your breathing. After five minutes, slowly open your eyelids and practice the colors and textures around you. Then stretch out and inhale your willing consciousness and realize how much more connected you feel right now and how calm, lucid and recharged you are.
Hanging
Pendulum exercise refers to the herbal oscillation of its nerve formula between the emotions of well-being and the tension of the frame. With your eyes closed, notice a position in your frame where you feel tension. This can manifest as pain, pain, or constriction. Then focus your attention on an internal position where you feel less tension or no tension. Focus on the absence of tension, observe the sensations of its structure: normal central frequency, soft jaw or relaxed muscles. Stay focused there and watch the sensation for ten seconds. Then, visualize this sensation spreading to other parts of your body for another ten seconds. Now go back to the place where you originally felt tension. If repositioned, focus on the repositioning sensation. Continue to move your attention back and forth between what remains of tension and the relaxed parts of your structure. As you reposition the gears, consider where the tension has been minimized and enjoy minimization so that it can extend to other parts of your frame. When you revel in unpleasant physical sensations in your busy and infrequent day, get into the habit of walking to parts of your body where you have pleasant sensations and spend time there to compensate for the inconveniences.
Grounding
After a reaction to a provocative event, you may feel outside your frame or otherwise unfounded. This mindfulness practice helps you feel connected to the earth and put your prefrontal crust back online. Look for a comfortable position to sit on a backed chair. As you stand, watch as the back of the chair is your back. Focus on this domain and focus there for a minute. Then focus your attention on your feet on the floor. Pay attention to the back of your feet and to the ground or to the ground below. Focus on this domain for one minute. Then focus your attention on your buttocks in the chair. Focus on the chair under your buttocks for a minute. After a run, take a minute to realize the sensations of your breathing, central frequency and muscle tone. Most other people say they feel more relaxed, more in their structure and that breathing and central frequency decrease and muscles relax.
Another quick edition of the grounding, after a crashed scenario (such that it did not withdraw the account or get the promotion), is called Quick Restart. In your chair, the back of the seat with both hands and pull up as you push down with your buttocks at the same time. In a fight-or-flight scenario, this type of grounding temporarily returns you to the area and time.
I am the one of two novels and 40 nonfiction books, adding #CHILL: TURN OFF YOUR WORK AND TURN YOUR LIFE (William Morrow) and the long-selling
I am the one of two novels and 40 nonfiction books, adding #CHILL: My books have been translated into fifteen languages. I am professor emeritus at the University of North Carolina at Charlotte, where I conducted the first studies on the youth of painting addicts and the effects of painting addiction on marriage. I have built my career on the issues of resilience and painting/balance of life and have given lectures around the world on painting addiction and office issues. My studios have been presented on 20/20, Good Morning America, WORLD News Tonight on ABC, NBC Nightly News, NBC Universal, The CBS Early Show, CNBC’s The Big Idea and NPR Marketplace. I released the PBS documentary, Overdoing It: How to Slow Down and Take Care of Yourself. I have a personal psychotherapy practice in Asheville, North Carolina and live in the Blue Ridge Mountains with my spouse, 3 dogs, a cat, several tropical birds and occasional bears at night.