Here is a simple way to alleviate stress. It only takes a few minutes, and can give you a much needed break in the middle of a busy day.
- Sit comfortably in a chair with your feet on the floor, and close your eyes.
- Place the fingers of one hand along the radial pulse points of the opposite hand (at the wrist below the base of the thumb).
- Inhale to the count of 4 pulse beats, and then exhale to the count of 4 pulse beats.
- Continue to inhale and exhale with your pulse, and enjoy the relaxation that comes with tuning into your body this way.
During this exercise, you can continue to hold the pulse points, or let go and continue to relax and notice your breathing. The pulse may change or slow down in this process. Be aware that the pulse can be variable, weak, or pounding. Don’t be concerned about the character of the pulse, simply do the exercise as given and notice the pulse without judging or analyzing it.
Even a few minutes of this practice can calm your body and mind. This exercise is particularly helpful in allowing you to get in touch with what your body needs in the moment.
(Excerpted from Comfort Touch: Massage for the Elderly and the Ill by Mary Kathleen Rose. Lippincott Williams and Wilkins, 2009)
