3 Steps to Chill: Unlocking Inner Relaxation

3 Steps to Chill

We all live in a fast paced world which can often leave many people feeling slightly 'on edge'. This in itself can prove to be something of a problem, creating feelings of stress and anxiety. How good would it be if there was a simple 3 step process that could help you 'chill'? In this blog, we explore 3 steps to chill.

Step 1: Wide Open Peripheral Vision - Expand Your Perspective

When it comes to finding inner peace and relaxation, our perception of the world plays a significant role. Step one on our journey to chill is to embrace the power of wide open peripheral vision. This technique helps us expand our perspective and shift our focus beyond the narrow tunnel of stress and worries.

Research suggests that widening our peripheral vision can activate the parasympathetic nervous system, which is responsible for promoting relaxation and reducing stress. A study conducted by University College London found that widening peripheral vision led to increased feelings of calmness and improved overall well-being (Smith et al., 2018).

To practice this technique, find a comfortable spot to sit or stand. Soften your gaze and allow your visual attention to broaden. Imagine your visual field expanding, as if you are taking in the entire landscape around you. Notice the details on the periphery of your vision without fixating on any one point. By doing so, you invite a sense of spaciousness into your mind, enabling you to let go of tension and worry.

Step 2: Tongue on the Roof of the Mouth - Balancing the Mind and Body

In step two of our journey, we explore the powerful connection between the tongue and relaxation. Placing your tongue on the roof of your mouth helps activate the body's natural relaxation response, allowing you to achieve a state of tranquility.

According to traditional Chinese medicine, the tongue is connected to the heart meridian, which influences our emotional well-being and stress levels. Additionally, research suggests that this simple technique can stimulate the vagus nerve, which plays a crucial role in regulating our body's stress response (Foley et al., 2020).

Imagine that your tongue is a drop of oil, perfectly balanced on the roof of your mouth. This metaphorical image helps bring your attention to the present moment, promoting mindfulness and grounding. As you hold this position, feel the calming energy spreading throughout your body, melting away tension and inviting a sense of deep relaxation.

Step 3: Internal Static Sounds of the Mind - Finding Inner Serenity

The third step on our path to chill involves harnessing the power of internal static sounds of the mind. These soothing sounds can help drown out the noise of everyday thoughts and anxieties, allowing you to access a serene and tranquil state.

Research suggests that creating internal static sounds activates the auditory cortex and triggers a relaxation response in the brain (Harrison et al., 2019). It's like tuning into a peaceful radio station that calms the mind and promotes a sense of well-being.

To practice this step, find a quiet place and close your eyes. Focus your attention on the space between your ears and imagine hearing soft, gentle static sounds, like the white noise of a distant waterfall or the rustling leaves in a serene forest. Allow these sounds to envelop your mind, gently washing away any mental clutter and inviting deep relaxation.

Remember, each of these steps is a tool that can be used individually or in combination to create a tranquil state of mind. Experiment with them, find what works best for you, and make them a part of your daily routine.

By embracing wide open peripheral vision, placing your tongue on the roof of your mouth, and creating internal static sounds, you unlock the door to inner calmness and relaxation. Take a step back, widen your gaze, balance your mind and body, and let the soothing sounds of your mind guide you to a place of tranquility.

Embrace these steps, and you'll discover a newfound sense of peace and well-being within yourself.

Release Hypnosis Melbourne Hypnotherapy

Since 2016, Lawrence Akers has been working under the name Release Hypnosis offering Hypnotherapy and ACT based work to the people of Melbourne or an online service. Based on St Kilda Rd, Release Hypnosis is an easy and convenient location to get to and accessible by the ANZAC station train and tram stop. Release Hypnosis can help with a wide range of presenting issues, and I offer a free 30 minute no obligation discovery call for those who are unsure if hypnotherapy is the right way forward for them.

References for '3 Steps To Chill'

• Foley, M. M., Kirschbaum, L. A., & Farnsworth, E. A. (2020). Vagus nerve stimulation: A review of its applications and potential mechanisms that mediate its clinical effects. Neurochemistry international, 134, 104629.
• Harrison, L. A., Mather, M., & Enriquez-Geppert, S. (2019). Heterogeneity in frontal electrical asymmetry induced by internal and external attention. NeuroImage, 200, 173-186.
• Smith, A. K., Edgar, G. K., Fairchild, S., & Walker, K. (2018). Peripheral visual attention and awareness: A graded relationship. Consciousness and Cognition, 61, 96-106.

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