Welcome to Day 4!
We will be discussing a few stress reduction techniques that also put you in the PSNS. 
Meditation:
Why meditate? Helps decrease stress, helps you to connect with your body and any symptoms it might be trying to tell you, improves focus, can decrease pain, and puts us into the PSNS.
(any many other benefits)
What is meditation?  When we clear our minds and focus on our breathing.  We create a mindfulness in the here and now.  Learn to stop stray thoughts.  
How do we do it? 
  • Sit with your feet on the floor or with legs crossed. 
  • Sit in a place that feels calm and quiet. 
  • Set a time for 5-10 minutes.  Notice your body.  Feel your breath.  
  • When you notice your mind wandering, return to your breath.  
  • Be kind to your wandering mind.  (It takes practice).  Close the session with kindness.
  • Use mantras, guided meditations to start.  ​Mantra is repeating words or phrases.  

Put reminders up to take time to meditate and breathe:
  • Places in the home
  • Intentional times (morning, bedtime)
  • Sticky notes
  • New patterns (deep breath before you answer the phone, after a kid yells, before and after exercise, etc..)
Resources:  
Apps: Insight timer, Headspace, Calm
​Mindful.Org: How to Meditate

Breathing:
Remember to breathe!
Alternate nostril breathing
8 Deep Breathing Exercises to Reduce Anxiety
Breathing Exercises: 4-7-8 Breath
Wimm Hoff





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