fitness, meditation, stress, virus

RELEASE THE NEGATIVE STRESS OF THE VIRUS.

KATY’S THERAPY SESSION

Hi there! As a former practising qualified psychotherapist and hypnotherapist, I invite you to experience the calming techniques on this recorded session. I am sure these techniques will help relieve the stress and tension of our times. They certainly helped so many of my past clients, and now you too can benefit from an hour or two of calmness and yes, serenity, as you listen to them.

The more you practise these techniques, the more you will relax in any trying situation. I will offer more techniques on this page in the coming weeks. They will help you to deeply relax at any time.

The Recorded Session

Katy’s Relaxation Session
ENJOYING THE FRESHNESS OF TREES ON A SUMMER’S DAY

Please take some time to visit my website, where you will find a gallery of my art and photos, contact details, and details about the many books I have written.

Katy Walter’s Website

covid-19, exercise, fitness, meditation, stress

Reduce Stress with Relaxing Awareness

Some of you wanted to know a little more about this article on awareness, so I have added a few points for you. I am so glad you are so interested in the information given here.

In these traumatic times, we can greatly reduce our stress as we mold our minds and bodies. We can do this with our breath, dynamic action, positive thinking, and relaxation. You may well think this is easy to say, but with the right exercises it is very possible, and such methods have changed my own life. You can help yourself and those you love to overcome fear and stress, and perhaps, hopefully, experience some joy and happiness in these grim times.

In my last blog post, we covered the correct BREATHING for anxiety relief. This exercise, which can be used in conjunction with the first article, covers AWARENESS. To be aware of our bodies is to have a sense of a solid base from which we face the world.

IMPORTANT

It is vital to breathe through your nose during this exercise. This way of inhaling is important to our wellbeing; mentally, and physically. You will feel refreshed, and will not suffer the dryness associated with mouth breathing.

LOCATION

It is better for you to do this lying down on a bed, comfortable couch, or a recliner. You should not attempt this standing up. As you do this exercise, be aware of your breathing, but don’t force it. Just let it happen naturally.

AWARENESS

This exercise is performed preferably with your eyes closed. Once in a comfortable position and using the belly breath, let your mind pass to the skin and muscles of your forehead. Be aware of and become interested in any sensations in the skin. But, don’t analyze – don’t judge. Just let them happen. Maybe you have never been too conscious of the sensations on the surface of your skin before – how it works, quietly interacting with your brain, sending vital messages crucial to your wellbeing.

Allow your mind to flow to the muscles beneath the skin. What are the feelings? Again, just observe them, don’t judge. In this pleasant reverie – or ‘daydreaming’ state – let your mind drift to your eyelids. What are the sensations in the skin of your cheeks, your chin, the neck, your shoulders? Again, without judgment, feel the sensations in the surface of the skin, then the muscles. You should begin to relax and be aware of your very being.

Let your mind gradually drift down to all the parts of your body, right down to your toes. In this pleasant ‘daydream’, you may slip into a state between consciousness and sleep. This is known as the Alpha state, physically, mentally, and emotionally relaxed.

Now visualize a pleasant place; one that is attractive to you. Or perhaps you could visualize yourself achieving something important in your life, or even a treasured memory. At the same time, always be aware of positive thoughts and your breathing.


As you do this exercise, your anxiety and stress should diminish. Do practice this regularly, setting aside quiet time, or when you are feeling anxious or fearful. It may take time to master this technique but the benefits are worth the effort.

I hope you find this awareness exercise useful and pleasant.

Now you can practice for the next article, the basic complete relaxation. This will help you in your journey to overcoming fear and stress.

If you want to find out more about me and my work, then visit the Katy Walters Website. Please keep yourself safe.
Love,
Katy

Katy Walter’s Website

corona, covid-19, exercise, health, stress

Breathe Away Your Fear and Anxiety During This Troubling Time

Understandably, there is much fear and anxiety suffered due to the terrible Coronavirus spreading across the globe. The threat is real and you should respect all safety precautions. However, the fear and anxiety can be controlled if not fully eradicated.

Here is an easy breathing exercise to help you through this time of fear and anxiety. First, it is okay to be anxious. I was, and still am at times, but I managed to deal with it using techniques from my many years as a psychotherapist.

Feelings of fear and anxiety can sometimes be lifesaving. They are nature’s way of alerting us to act physically and mentally to real and perceived threats. However, we can use techniques to overcome the fear, feel calm, and still act in a way appropriate to the threat – in this case the virus that is impacting our lives in so many ways.

You, your partner, family and friends can start using these techniques today. kids especially love it. Practice with them, and watch them reap the benefits.

THE LOCATION

Ideally, you should practice when lying down, but even by sitting in a comfortable place you can achieve beneficial results. Use the floor, bed, or couch. Once settled and relaxed, rest your hands lightly over your belly – or ‘six-pack’ for those with more lean and muscular physiques. Your hands will serve as a check as to whether you have taken the full breath correctly.

THE EXERCISE

Many people have got into the habit of breathing air into the upper chest then unconsciously tightening the chest muscles.  Wrong! Just like these exclamation marks, this heightens anxiety!

Instead, breathe deeply through your nostrils, not your mouth, and take the breath through your chest and as if down into your belly. On the full breath (see diagram below) you will feel your belly rise beneath your hands. Gently push your hands up. You will feel the sides of your bottom ribs expand. This will prove to  you have made the full correct breath.

Correct Breathing Diagram

Next, gently breathe out from the belly up. Don’t collapse your chest; just allow the breath to come up from your belly, up into the chest, along the throat, and out through your nostrils. Repeat, but never strain.

This form of breathing is calming and works wonders for your mind and body. You may have to practice a few times,  but you will benefit greatly once you’ve mastered it.

THE WARNING

Do this gently. Do not hold your breath or strain. People with respiratory problems or hypertension should be particularly careful. Also, do not try this whilst standing since the relaxation may lead to a fall.

This style of breathing will come naturally with a little practice and help lower and control your blood pressure. The rewards of correct breathing are remarkable, and can reduce anxiety, aid digestion and bowel movement, and sometimes improve memory function.


I hope you find this simple breathing exercise useful. Over the coming weeks, I will post more professional advice on how to cope with the stress of this troubling time. If you want to find out more about me and my work, then visit the Katy Walters Website. Please keep yourself safe.

Katy Walters Website