Welcome to the Post-Traumatic Growth and Resilience Project!
This comprehensive program contains 21 Mindfulness Sur-Thrival exercises to help you transform post-traumatic stress and anxiety into growth and resilience. Each of these exercises also has a 1-minute pause near the end to give you time for reflection.
We can’t truly be free from the anxiety and stress of life until we can learn how to step away from our thoughts and focus on the beauty and stillness of the moment – that’s what mindfulness can do for us.
Exercise #2 – Relaxing Breathing Exercise
Objective: Remembering to breathe deeply in times of stress and anxiety.
Many of us breathe shallowly during times of stress. Breathing deeply can help you release stress and anxiety, almost instantaneously. The relaxing breathing exercise is a wonderful technique to do when you feel stress coming on.
Start by taking 2-3 very deep breaths, all the way down into your lower belly. As you inhale, feel your diaphragm and belly expanding. You can also place a hand on your lower belly.
Breathe in slowly through your nose so that your stomach moves out against your hand. Use this technique whenever you feel stress and anxiety coming on.
Try and practice this exercise initially for about 5-10 minutes 3-4 times per day. The more you practice, the more breathing deeply will become your normal way of breathing and helping you stay calm and centered.
Repeat the affirmations: Today I intend to do one thing at a time. If I feel overwhelmed, I will take a step back and BREATHE.
Stay here as long as you like and as long as you need to regain that sense of peace, tranquility and balanced.
These exercises can be used within a solitary mindfulness practice or featured in groups and classes. This guide is perfect for: PTSD Groups. Therapists or Counselors. Meditation and Mindfulness Groups. Coaches, Educators, and School-Based Groups. Ministers and Spiritual Counselors. Sobriety and Addiction Groups. Yoga, Reiki, or Tai-Chi Classes. The exercises in this product are designed for anyone going through post-traumatic stress and anxiety. These empowering exercises will help you rise above the anxiety, fear, and pain and start fresh.
Post-Traumatic Stress Disorder has become a worldwide epidemic. While there may not be a “cure” there are ways to better manage it, and mindfulness is one of those ways. Mindfulness grounds you to the earth and to the present moment allowing you to temporarily step away from the pain and the trauma. The more you connect with this inner world of healing, through a practice like mindfulness the more peace and harmony you will experience.
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