Dr. Wayne Scott Andersen

Quiet Time - Winding Down

One of the most important daily activities for people to pursue is quiet time. This is your chance to simply be at peace, alone with your mind, and access a level of relaxation that everyone needs, but few people attain.

Quite Time | Winding Down | Pam Bredenkamp | Health Coach

I am going to pull a section from my mentor, Dr. Wayne Scott Andersen, and his book "The Habits of Health" because there is an exercise that you can perform daily that will create the ideal state for you.

The goal: Clear your mind of all thoughts that feeds your brain with negative thoughts that tense your body.

Step 1: Set aside 10 to 20 minutes a day. Good times are in the morning before breakfast or before dinner.

Step 2: Find a cozy, quiet, serene place that’s private so you can be alone with your thoughts without interruption. Turn off all electronic communication devices. Silence is the overriding principle.

Step 3: Sit up straight on the floor, in a comfortable relaxed position with legs crossed or in a chair, feet flat on the ground. Place your hands together on your lap, right hand resting in left, palms up. Begin taking slow breaths feeling your abdomen rise.

Step 4: Close your eyes, let tension release. Imagine it seeping out of every pore. Start with your feet and progress to the top of your head.

Step 5: Now let’s quiet our brain. Pick a word or phrase (your mantra) that is calming for you. Love, Peace, whatever creates a serene state. Slowly repeat the word over and over or focus on your breath and as you inhale say to yourself “I’m breathing in”, as you breath out think “I’m breathing out.” Keep doing this over and over. Words and thoughts will start to form, they are distractions. When they do, let them go and return to your word or breath. This is how your brain releases stress.

Step 6: Once you have done your 10 to 20 minutes and have reached a relaxed state, sit for another minute or two. As you return to your normal state, merge the calmness of the meditative state and take one last deep inhalation. Hold your breath for about 15 seconds, exhale, and relax.

Congratulations! You just created a new state of composure and control.