People Solutions By Dr. Carol Gaffney
Subscribe to Dr. Gaffney's Newsletter
philosophy
coaching tips
parenting tips
publications
seminars
methodology
reviews
frequently asked questions
sitemap
contact dr. gaffney
TWO-MINUTE MOMENTS

How often have we said: I need a vacation right in the middle of a huge project or the busiest time of year. We can't always get on a plane when we want but with a mini-relaxation we can vacate where we are, just for a moment or two.

MINI-RELAXATION

DID YOU KNOW?

YOUR EMOTIONAL INTELLIGENCE CAN BE MORE IMPORTANT THAN IQ IN DETERMINING YOUR SUCCESS.

From Methodology, Dr. Gaffney

LEARN MORE

TWO MINUTE
MOMENTS
STRESS AND THE FIGHT/FLIGHT RESPONSE Why stress about stress?
MEDITATION AND THE RELAXATION RESPONSE Why does meditation matter?
BREATH Easy steps to a healthy breath.
MINI-RELAXATION Can�t take a vacation? Try this!
MINDFULNESS Become aware! Become alive!
FOCUS WORD MEDITATION Simple instructions to guide you into meditation.
ENERGY MEDITATION
A Chinese method of energizing from the inside out.
GUIDED IMAGERY Use your mind for peace of mind.
GOOD MORNING Start the day with gentle movement and energizing breath.
COFFEE BREAK Instead of re-caffeinating, how about re-energizing?
GOOD NIGHT A final thought, a deep breath, good night.
 


MINI-RELAXATION

by Dr. Carol Renaud Gaffney

If you have read about and practiced breathing, you already know about the relaxing properties and the healthfulness of breathing deeply and completely. Although there are many benefits of putting time aside for meditation or relaxation, intentional breathing can be used for a mini-break or mini-relaxation.

Breathing Deeply

When is a good time to practice intentional breathing? Any time that you have a moment is fine.

Take a breath deep into your lungs and be aware of the breath. Be aware of the air entering your body. Now breathe out fully letting your abdomen drop as your lungs empty.

Breathe in, allowing your abdomen to rise, then notice your lungs filling form the bottom up until your chest is expanded and full. Hold the breath at the top. Hold the breath for a moment before releasing it. Hold the breath for the moment in the same way the wave holds for the moment on shore before returning to the sea. Let your breath leave your body and become aware that your lungs are deflating.

Again, breathe in starting with the breath entering and filling the bottom of our lungs first, your abdomen rises, your lungs fill from the bottom up and your chest expands. Be aware of the turn from the inbreath to the outbreath. Continue for as many breaths and as long as you like.

Cleansing Breath

There are many ways of using the breath — a deep one time cleansing breath can work whenever you want it. Breathe out completely, almost pushing the breath out and getting as much out as possible. When you think you are completely done, push out with 3 or 4 more short breaths, then let yourself inhale spontaneously. Let your lungs fill with clean air. Notice the sounds, the feelings, the smell and the taste of breath.

Countdown Breathing

Another way of using breath for relaxation is a 10 to 1 or a 5 to 1 countdown.

Breathing naturally or abdominally, count backwards to the number one, saying the numbers to yourself on the outbreath. Try this now starting with 5. Go ahead and breathe in. As you breathe out, say "5".

Breathe in again… and as you breathe out say "4". Breathe in again…and as you breathe out say "3".

Breathe in…and out…"2"…Breathe in…and out…"1". If you find your mind wandering (which usually happens when you are stressed), simply return your attention to your outbreath and pick up with whatever number you would like and continue to count backwards to one.

There are numerous times you can use a mini-relaxation: in the grocery line or the bank line; at a red light or in traffic; or waiting for the kids to come in. You can take advatage of this time to treat yourself rather than complaining about being stuck or wasting time.

Take a moment at the beginning of a meeting or when you are put on hold on the telephone. Breathe intentionally. Watch or count breath. This can be done any time you think of it. You come into the moment when you are aware of breath. This is the process and experience of life.



TAKE AN ASSESSMENT

The more you know about your style, the easier it is to figure out what naturally stresses you and what to do to relax.

TAKE AN ASSESSMENT

TAKE A DEEP BREATH, RELAX
Stress and strain of daily living got you down? Breathe. Relax. Reclaim yourself and your energy – two minutes at a time.

TAKE A DEEP BREATH, RELAX
MORE TWO-MINUTE MOMENTS


MEDITATION & THE RELAXATION RESPONSE
Have you been wondering about meditation? Well, it’s easier than you think. You just have to get started. One breath, one focus, two moments.

MEDITATION & RELAXATION RESPONSE
MORE TWO-MINUTE MOMENTS
 PEOPLE SOLUTIONS

THE NEWSLETTER
Dr. Gaffney's Newsletters provide insight and direction for successful communication and action to help you create your life – at work, at home and within your community.



PERSONAL
Creating your life requires self-knowledge, planning and taking action otherwise you'll be making the trip but it may be the magical mystery tour. Start here for personal understanding, the basis of success.

LEARN MORE

PROFESSIONAL
Do you hire right the first time? Are you and the people you work with at peak performance? Do you have the skills and attitudes for extraordinary success? Start here to learn about excellence in your professional life.

LEARN MORE

FAMILY
If you have children
and are concerned about their development and
well-being and having them become loving, independent,
productive and responsible, check out the materials
in this section.

LEARN MORE
 
HOME | PHILOSOPHY | COACHING TIPS | PARENTING TIPS | NEWSLETTER | METHODOLOGY | REVIEWS | F.A.Q. | SITEMAP
PRIVACY POLICY | SITE USE POLICY | CONTACT DR. GAFFNEY
    COPYRIGHT 1996 - 2009 DR. CAROL GAFFNEY & PEOPLE SOLUTIONS - ALL RIGHTS RESERVED
    WEBSITE DESIGN BY: i35design.com