Feeling overwhelmed? Scattered? Behind?

Remember that 2-minute Rule from last week? “If I can do it in two minutes or less, do it now.” Well here is a 2-minute (or less!) task you can do to help gain a sense of calm in the midst of an ADD storm.

Here’s how to take “The Pause That Refreshes”:

1. Close your eyes (unless you are driving!)
   
2. Inhale very slowly and deeply.
   
3. As you inhale, slowly and deeply, focus your mind on your breathing. (Or mentally count, again very slowly, from one to four, as you slowly breathe in.)
   
4. Slowly exhale, again mentally focusing on your breathing and/or counting slowly backwards from four to one.
   
5. Repeat for a few seconds or up to two minutes.
   
6. Distracting thoughts will intrude. Gently accept that this is normal and let them drift away. Don’t try to force them away. Instead, take a stance of gentle acceptance that this will occur.

To enhance the sense of calm, try the following variations:

1. Practice this “mini” breathing exercise while sitting outdoors or where you can see something green, preferably living. (Green is known to be a relaxing color.)
   
2. Extend the time of your focused breathing for up to 30 minutes.

Click on link for more information on this mini version of the “Relaxation Response”.

For more TIPS IN 2 MINUTES, click for Past Tips.