Oefeningen
Op deze pagina vind je eenvoudige oefeningen die je direct kunt doen.
Hier en nu
Imagine you’re holding two heavy bags in your hands—one representing the past, and the other representing your future. Imagine how heavy they feel, as vividly as you can. After a minute or so, imagine lowering those bags to the ground. Feel the weight come off your shoulders. Gently smile with relief. Enjoy a few minutes rejuvenating in the peace of the present moment, without having to think about past and future. And feel free to come back to exercise regularly if the process works for you.
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DestressTune into your body and notice how stressed you feel right now. If it feels high and you feel a bit out of control, consider what’s the cause of your stress…your stress. Then try using the four A’s of stress management. Accept, Avoid, Alter or Adapt your stressor.
• Accept. If you can’t change your stressor, begin to accept it. Feel the sensations in your body and hold the feeling with gentleness and kindness. Massage the feeling with your hand. • Adapt the stressor. See the problem as an opportunity—a challenge to overcome! Think how you’ll discover new ways to cope. • Alter the stressor by breaking it down into smaller chunks. Or talk to a friend to discover a different way to handle the stress. • Avoid the stressor. Sometimes, you can just as easily avoid the person or thing that’s causing you too much stress. That saves yourself lots of unnecessary difficulty. Why not! |
Adem
Zit met een open houding, rechtop. Voel je lichaam van tenen tot kruin. Ga met je aandacht naar de adem. Ben je bewust van de adem. Beweging en het ritme van de adem. Dan adem je in een vast ritme: bijvoorbeeld 4 tellen inademen, 4 tellen adem vasthouden, 4 tellen uitademen, 4 tellen adem vasthouden enzovoort. Dit doe je een paar minuten.
(je zoekt welk ademritme bij je past, kan ook 3 tellen zijn bv.) Dan laat je aandacht bij de adem los en ben je bewust van het lichaam. |
