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The Stresshacker Podcast Episode 3: Eight moments of mindfulness – guided meditation

Many of you are telling me how stressed you’re feeling and whether that’s due to a heavy work load, the demands of family, illness, life events or just those winter blues, only you can change the way that you feel.
That said I would like to help and want to give you this gift. It’s only eight minutes out of your life and it’s a gift that will keep on giving… if you listen to it regularly!
Episode three of the Stresshacker podcast is an eight-minute recharge for anyone feeling run down, in need of energy – or just need a moment for yourself!
You probably know by now that the nature of the mind is that it likes to be on the move. As such your thoughts will drag you back into the past and you can end up feeling stuck.
Conversely your thoughts can propel you into the future at an alarming rate and then you end up feeling pressured and anxious.

Use this guided meditation to gently pull you back into the present.

Find a time when you won’t be disturbed and settle into a comfortable position. Bedtime is an ideal time. For best results use earphones and lie down. You can sit in a comfy chair, but make sure your head is supported.

I want to stress that your mind WILL wander and that’s absolutely OK! It’s part of the hypnotic process. You do not have to be listening intently. In fact, if you drift off into what feels like a deep sleep that’s also good: it’s just your own way of relaxing!

DON’T listen to this whilst driving or operating any machinery, that would be highly dangerous!

NB. This program is NOT suitable for you if you have ever been diagnosed with depression or any other mental illness. This program is not suitable if you have suffered long-term neglect or abuse and have never worked with a therapist before.

For more tips and advice, please subscribe to my Stresshacker Podcast! 


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The Stresshacker Podcast 2: Teaching your body to relax

I’ve been helping people with stress, anxiety and wellbeing since 1989, training with  some of the world’s greatest teachers in the field of modern psychology and communication skills, including David Grove, Richard Bandler, Paul McKenna and John Grinder.

But before that, I was majorly stressed out!

 In fact, I was hospitalised TWICE for a collapsed lung triggered  by stress!

It is my firm belief that the body expresses what the mind is concerned with. And boy had I been stressed – mentally and physically. I had been working too hard, partying too much and worrying about everything and nothing. I had ignored the nagging pains in my chest for too long. A collapsed lung was how my body finally chose to express what was going on in my mind and emotions.

For this reason, in episode two of my new Stresshacker podcast, I share one of the first techniques I discovered and used frequently to help me combat the stress. I would like to share  it with you.

Trust me, anyone and everyone can learn how to relax. But sometimes we need to teach our body first.

The more you listen to this, the easier it will be to relax.

After you have followed the routine for several weeks, you may find that you can reduce the number of phrase repetitions because your body will be reprogramming itself, and responding more readily to the suggestions.

Try these techniques for at least twenty one days to embed the suggestions so they become second nature.


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Episode page:  (let me know if this isn’t available on your favourite podcast app)

PS. If you’d like to record your own personalised version of this, the script is available to download here.

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Introducing The Stresshacker Podcast! Episode 1: One of my favourite meditations

Finally! I have a podcast! It’s called “The Stresshacker with Sue Smith” and I am really excited to share it with you!

I have wanted to do a podcast for a long time – especially since I’m more comfortable with audio than video. But the question has been: what should I do it about?

Then I decided to stop over-thinking it and just LAUNCH something. So please join me as I delve into the podcasting world and forgive me if I’m learning as I go! Hopefully we’ll both enjoy the ride.

To start with I’m sharing one of my very favourite meditations and, as the podcasts progress, I’d love to share more personal stories, advice, tips and thoughts – as well as collaborate with some of my fellow wellbeing coaches.

If you have anything you’d like to hear me talk about – or if you’d like to ask me a question – please get in touch! 

Episode One of The Stresshacker Podcast “One of My Favourite Meditations”

This is great if you need a nap or a refreshing 5-minute meditation session. It’s also perfect for refreshing yourself before heading out, taking a relaxing moment, focusing the mind, drifting off to sleep, meditating, unwinding and de-stressing or preparing for something. Use it if you’re trying to make some decisions or if you need a moment of respite before embarking on a creative project.

Please do subscribe to The Stresshacker and share with friends – I need your help in spreading the word!

Oh, and I’m now sharing more over on LinkedIn. If you’re on there, please add me as a connection or follow me (whichever you feel most comfortable with!)

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Episode URL  (let me know if this isn’t available on your favourite podcast app)

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6 Survival Tips For A Stress Free Christmas

How to cope with Christmas

Surviving Christmas Stress:

I love that quote …“Think you’re enlightened? Spend a week with your family!”

For many, family is the messiest part of life. People just won’t do what we want them to do will theyHow to cope with Christmas!

Christmas holidays often mean spending prolonged periods of time with people who can push your emotional buttons, so what’s your plan to survive Christmas and the strong opinions or personalities that can arise at this time?  Check out my tips below.

1. Meditation

The Christmas holidays are a perfect time to develop a regular mediation habit. Start with  5 minutes, building to 7 and then 10 minutes a day by week two.  Along with enormous health benefits, at this time of year meditation can offer you the perfect excuse to get away and give yourself some much needed time and space. Check out my other blogs or click here for simple meditation techniques.

2. Breathe To Alleviate Boredom

I remember someone telling me of their dread of the office party and the boring conversations they had to endure each year. If you get stuck with the office bore try practising a simple breathing technique whilst they’re talking to you. Keep looking at the person and subtly bring your awareness to your nostrils, silently count One on your next inbreath, two before you breathe out, three as you exhale and four before you breathe in again. When you’ve counted 5 ‘whole’ breaths in this way make your excuses ” well, it’s been great catching up and I want to talk to …. now, enjoy the rest of the party” and run!

3. Develop compassion.

If step 2 seems a bit harsh, maybe you can develop the art of active listening? You’re with the office bore again (except you no longer refer to them in such a way) imagine you can drop down into a very peaceful space within and begin listening with an open heart, i.e. with absolutely no expectations, no desire to escape and without a need to fix them, question them or judge anything they say. Good luck with that!

4. Boundaries. Where are yours?

What is your tolerance level for a particular person? So for example you don’t get along with your sister can you sit open-heartedly listening to her for 5 minutes or 10? What and where is your limit? It’s important to know yourself in this respect. Think about these interactions ahead of time.  Once you’ve reached your tolerance level with that particular person have  an “I need to get up and get some water” statement handy, so that you can change your position and your state. Plan ahead, is it possible to arrange to sit next to someone you do enjoy talking to?

5. Booze. Is it time to monitor your intake?

At what point might you say something you could regret? If two drinks leave you merry and sweet but four make you a bit mouthy…  perhaps you need a plan. Think ahead. How do you want to feel when you wake up after you’ve been out partying? When you look back over the previous evening’s events do you want to be happy with your ruminations or will you be cringing because of something you said or did?  Will that extra drink make the difference?  Plan ahead and decide when enough is enough. Before you go out think about an alternative to alcohol get a really clear picture of it in your mind, for example imagine a nice glass of sparkling tonic water with a shot of lime cordial and a twist of lemon, or a pot of freshly brewed coffee.

6. Kindness

Christmas is an especially good time to be thoughtful, kind and generous to others but I hear so often of people (usually women) who have run themselves ragged trying to make the perfect Christmas for others only to end up ‘coming down with something’. So be kind to yourself first, it’s then easier to give authentically to others.  Make time for you and as you give yourself a bit of space  ask yourself “what do I want, what do I need.” When your cup is full there’s a tendency to only want for the good of others and if you’re okay,  you’re in a better position to take care of others.

Thank you for taking the time to read my blogs, visit the site and purchase products I really value your feedback.

Wishing my family, friends, clients, yoga students and readers a great Christmas and all you would wish for yourself throughout 2019.

Remember if you know of anyone who might benefit, my shop is stocked full of hypnosis programs designed to boost confidencecounter stress, deal with anxiety, sleep problems and other issues. Psst! Pass it on please…

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Do What You Love

Yoga Retreat March 2019 - The Stresshacker Sue SmithI’ve just shared a smashing weekend with a fabulous group of women in Yoga – that means unity for the uninitiated – at a weekend retreat in Sussex. Spending time with like-minded souls, sharing space, food and a love of yoga is positively uplifting.

Try Something New

We wandered out of our comfort zone to try out one of the oldest branches of Chinese Medicine known as Qi Gong with Sound Therapist Ruth from Dao Natural Health. Apparently Qi Gong is a medical science, it was a subtle yet powerful experience that left us feeling energized and relaxed at the same time.do what you love - blog post - The Stresshacker Sue Smith

A Change Is As Good As A Rest

Later we bathed in the sound of a fascinating array of instruments, from the larger gongs to the smaller Tibetan bowls and rain sticks that transported us into various states relaxation and mediation.

Added to this throughout the weekend was a delicious, balanced vegetarian diet with the odd (more sensational than odd) fruity treat thrown in.do what you love - blog post - The Stresshacker Sue Smith

This left us feeling satisfied and satiated on a mental, physical and spiritual plane!

Find Your Tribe

share the pleasure of taking time out to immerse yourself in the things that bring
you joy.

If you suffer from anxiety or just plain old stress this is a gentle nudge to nurture yourself by spending time with people who share the same hobbies, pastimes or sports as you, so that you can return to everyday life feeling more contented and at one with yourself.

Also please look at our products and courses in The Stresshacker store to help assist you with your journey.

 

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A DAY OF WELLBEING

Want to know what I’ve been up to this week?

On Thursday I woke up with a violent migraine, an aching body and not much in the mood to drive for an hour to the spectacular gardens of RHS Wisley.

Efforts had to be made as it was my partner’s Birthday so I lay in bed and listened to my own Healing Now download which triggered the energy needed to make breakfast and drive us via the M25 into Surrey… it was my treat.

I couldn’t have made a better choice! The beauty and elegance of the gardens at Wisely is staggering and within ten minutes of going through the entrance I experienced a tremendous sense of peace and wellbeing.

A one point I sat for ten minutes of eyes open mediation … bliss!

You really can’t beat nature when you need a little soothing and healing. Being surrounded by the full spectrum of vibrant colours, with the sound of gentle water running from miniature waterfalls accompanied by birds singing, was only surpassed by the subtle waft in the air of perfume from the flowers.

It was heart warming to see so many people volunteering their time to create a place of such beauty. It has a really strong sense of community there. I overheard a couple talking, they were financial contributors and had a sense of ownership and pride about the place.

We watched people enjoying picnics, drinking coffee and eating ice cream in the cafe’s.

We smiled a lot! It’s a place that melts tension and brings peace.

A limb of yoga known as Ayurveda suggests that most people benefit from being surrounded by nature.
Why not make a weekly date to bathe in nature, whatever the weather, you can wrap up warm or peel off layers as you go out to your local nature reserve, woodland or coastline and spend some quality time soaking up the blues and greens of the earth.

I wanted to share a little of my day with you so take a moment to watch the clip and allow your eyelids to be heavy as you watch the screen and breath in for three and out slowly for five. You can watch and replay this as often as you like for a de-stress and mini energy boost. Enjoy!

Sue

 

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JUST A MOMENT…

JUST A MOMENT

Isn’t that what life is? Just a moment or should I say a series of moments. It’s true. If you really think about it, five minutes time, tomorrow or next week hasn’t happened yet and two minutes ago, yesterday or ten years ago is the past. So the only bit that’s real is now! Enjoy it!

Looking back and realizing what a great evening that was or anticipating the enjoyment of a forthcoming holiday is something we all do. Whilst it’s pleasant to reflect on the past and future, we may be in danger of actually missing out on the moment, the here and now, the present.

If you’re one of my yoga students you’ll know that I’m always directing your awareness to the presence of the ego mind. This is the part of the mind that is in charge of filtering. It sifts and sorts, categorizes and labels and is an essential part of our thinking. Without it we would all be bonkers!

Although an essential part of the mind, the ego can take over, acting as if it’s the only ‘mind’. It can gather steam with its labeling, comparing, judgments and criticism and before long it’s the only part of our inner dialogue that we hear.

If your ego mind is very busy and loud it will drown out deeper intuitive thoughts from your Self. These thoughts could be considered as natural perceptive ‘gut instincts. They have just as much, if not more value. They wish to serve you in the pursuit of being the ‘best’ you. They may for example alert you to a health issue that you are not paying attention to, this pushes you to take the necessary action that could be preventative.

Think of it like tuning a radio. If you only ever listen to Radio 1, how do you know that radio 4 exists, with all its amazing programs and information?

How do we access this deeper intuition you might ask? By being present is the answer.

Being here now equals less stress. If we want to enjoy life more and feel less pressured we need to make a conscious effort to be in the moment. Being present requires being ‘psychologically awake’ and more conscious.

Here’s How.

Take a moment to notice what you can see right now around you. Now notice every single sound near and far. Next observe what you can feel… hungry, happy, and irritable, the fabric of your clothing, the air in your nostrils, the wind on your face and so on.

Practice this as often as possible so that you become the observer… the watcher… the listener… then you may wonder ‘who am I’?

Enjoy the Easter break I wish you lots of light, love and peaceful presence.

 

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The No. 1 Peaceful Retreat

“Just what I needed, really great” ” … completely relaxed and enjoyed the practice, venue, food and great company…  such great organisation” is just some of the  feedback received after last weekend’s yoga retreat. (Book there for the next one in February.  

Being Versus Doing
Being Versus Doing

Do you want peace in your life? What are you doing to achieve that state?

Even if you’re new to yoga get on your mat and breathe then begin to stretch, you’ll be surprised how quickly you will remember a couple of yoga poses you’ve enjoyed in the past and just do them. Listen to your body. If it hurts don’t do it!  Apart from that enjoy!

Be the peace you want to see.

Feeling anything but peaceful? Are you feeling stressed and uptight?

Even 5 minutes of yoga can give you a break from the incessant dominance of the ego mind. You’ll recognise your ego mind as the part of you that labels, criticises, judges, demands and has big expectations. Sound familiar?

Yoga means union or to join,  try taking a few minutes this weekend to tune into your breathing. Go on I dare you to take up my challenge and simply follow 10 whole breaths without allowing your mind to wander – good luck with that!

Oh and by the way this is a whole breath. Breathe in. Notice the natural holding of the breath. Breathe out. Notice the pause before you breathe in again.

Enjoy and let me know how you get on. Also remember there’s the ‘Ask Sue’ page if you have a yoga related or counselling question.

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INTERNATIONAL DAY OF YOGA

Do you constantly repeat the same patternsJoin me and millions of other  yogi’s and yogini’s across the globe celebrating International Day of Yoga and be sure to do something on Tuesday 21st June.  At 5.00am I will be joining colleagues from the British Wheel of Yoga on the 69th floor of The Shard  to welcome the sunrise as guests of the High Commission of India.

There are many events taking place across the country most of which are free go to http://www.bwylondon.co.uk to see what’s taking place in London.

If you want to be a part of something huge and peaceful on the day why not practice a couple of rounds of the Sun Salutations, it’s said to exercise every muscle in the body! click here to print off and download for free salute to the Sun. Alternatively meditate with 8 Moments of 8 moments of mindfulnessMindfulness.

ENJOY!

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3 Ways To A Calmer Mind

8 moments of mindfulness

The Stresshacker’s guide to meditation.

You don’t need to embrace incense and omming to get meditation into your routine!

Discipline and commitment

The way forward is to start small and stick to it!

The Stresshacker's 7 Minutes of ZenLike exercise if you set yourself up with too big a goal you could be setting yourself up for failure. What’s your daily commitment? Can you realistically commit to THREE minutes a day? Great! Then that’s the place to start.

The next vital thing is to choose your time – morning or evening? How about both?  Set a time  7am or 9pm and stick to it.

Space to breathe

Find a space to meditate in and ALWAYS meditate in the same place. Make sure it’s nice, you know,  clean, uncluttered, not too hot, not too cold. If you only have one room, select a corner of the room, make it pleasant and sit there.

Make a deal with yourself

Once your time starts, close your eyes and make a deal with yourself to remain still. DON’T fidget and ignore any itches and irritations they will go away. If you have to cough, of course do so, it’s common sense to be comfortable but aim to just be. This is the training that will help it to become an automatic system.

Rinse and repeat

Repetition is the mother of all skill, as you repeat the daily meditation you’re likely to feel more in control emotionally and notice an increased ability to regulate thoughts, feelings and reactions. These are just some of the benefits.

Once you’ve got your 3 minutes a day under your belt and it feels effortless you’ll naturally extend the time to 5 minutes, then 10 and so on.  In no time at all you’ll be meditating effortlessly for 30 minutes a day! a

Which Meditation style is best or right for me?

1. Breath Focus

Who’s it for?  It’s particularly good if you are more kinesthetic, you can feel the breath in the nasal passages and follow its journey into the body.

This is the simplest method (taken from Power Tool 9) ‘I Just Want To Be Happy’).

Start with a regular daily practice of two or three minutes. Sit quietly where you won’t be disturbed. Close your eyes, and take your awareness to your nostrils. Be aware of breathing in and out through your nose for a few breaths and then Breathe in and silently count 1,2,3,4 hold your breath 1,2,3,4 breath out 1,2,3,4,5,6 pause 1,2,3,4.

Do this for 10 breaths.

Your mind is likely to wander. This is true for all of us since the nature of the mind is to be constantly moving. When this happens simply go back to ‘one’ and start again. This is a mental discipline and the ultimate aim is to get to ten breaths uninterrupted by thoughts.

2. Mantra

Who’s it for? Mantra isn’t for everyone, however it could be very useful if you happen to be highly auditory,  tuned into sound, or if you really have a poor attention span.

So which mantra? It could be something from any faith, for example the Lord’s Prayer, or it could be a Buddhist Nam-myoho-renge-kyo, or a yogi’s Om Namah Shiva, or even the  repetition of a western word such as Peace, Relax, Be  or I am Still.

Choose the one that works for you. Repeat it mentally and silently over and over for the duration of your mediation.

It should also be said here that some of the more ancient chants  such as Om are said to be imbibed with a powerful resonance, said to bring extra benefit to the meditator. Sounds great to me!

3.Trataka

This might be preferred choice  if you tend to be more visual, or if your eyes are tired from too much computer work. Although Trataka is considered more of a Kyria (a purification process) than a meditation.

You do need to be sitting still and probably in the privacy of your own home for this one. Light a candle about two to three feet away from you at eye level. Remove contact lenses. Relax your body, sit up straight and soften your gaze to one of receiving the light into your eyes rather than staring.

As soon as you blink or your eyes water, gently close your eyes and hold the image of the candle flame in your inner eye. As soon as the image fades, open your eyes and begin again.

Develop a system so that it becomes automatic, bring your awareness to your breathing on the hour every hour for example.

The most important thing is once you have found a method that works for you stick to it. If you keep chopping and changing you’ll never establish a discipline, and that’s the key.

So, don’t take my word for it. Do it yourself. Commit to a month and see the benefits for yourself.

Please let me know how you get on, and if you have any questions remember to post them or go to the ‘Ask Sue’ tab on the website and I’ll do my best to answer them for you.

Contra-indications

I’m erring on the side of caution here but if you’re unsure if meditation is for you or if you’ve been diagnosed with any mental illness please check with your Doctor first.