3 Simple Ways to Create A Bubble of Calm During Lockdown with Stress Buster Guided Imagery
We are all glad to see more hope in the new year. But even if this year looks brighter, kids and parents are still grappling with stress, anxiety and emotional fatigue.
Managing big difficult emotions — your children’s and your own — isn’t easy, but with my “3 Simple Ways to Create A Bubble of Calm,” you will find soothing, stress relief and may even have a little fun! As one friend and hair stylist told me, “ I like this idea of creating a “bubble of calm.” Then I can tell my family, “Hey, don’t pop my bubble!” or, “Stay away from the bubble! It’s “mommy” time.”
One important note, please do not put MORE pressure on yourself by doing all three of these at once. Keep it simple. Practice one of these a day, maybe two, and gradually add a little more.
1. Breathe in Deeply and Slowly
Breathing in deeply and slowly is like sending little love notes to your body. Often when we are stressed out, we are breathing shallow in our upper chests, which adds to anxiety. It’s important to breathe into your belly deeply into the lower chest. This sends a signal to your body to relax.
The first thing I want you to practice is filling up your lungs, like you are blowing up a real balloon. Fill up the bottom first and then the top, One of my favorite techniques as you breathe in slowly and deeply is to breath in and say “Peace” to yourself…breathe out and say “Release”. You can do this in a chair or lying down and close your eyes.
Start by doing this for two minutes. Keep saying the phrases. Then notice how you feel afterwards. Whenever your mind wanders off, which it will, gently return to the word “Peace.” Gradually add a few minutes each week until you’re doing this for 15 to 20 minutes. One of my client’s, a mom with twins, told me she only had 90-seconds, so I said, “Great, do this for 90-seconds!”
2. Listen to My “Stress-Buster” Guided Meditation
Even if you can’t take a “Real” vacation, visualize one in your mind and body with my Stress-Buster meditation (See video below). I actually take you to a favorite vacation or destination spot. I have a niece who’s also a nurse. “Stress Buster” is her favorite mediation. She says it has helped her so much during the pandemic. By the way, this guided imagery was originally created for parents and teachers.
3. Practice Self-Care and Self-Love
Especially as women and mothers, we are brought up to take care of everyone else and not ourselves, but practicing self-love and self-care helps you be your best.
A beautiful way to practice self-care is to say to yourself when stressed out or upset at life… “What’s the most loving thing I can do for myself right now?” Then go do it.”
Put a sticky note in a few places where you’ll see it…”What’s the most loving thing I can do…” As you take care of yourself and open to receive more love, you’ll feel more joy and peace. Also, make sure to add a little fun into your day, even if it’s only for five minutes.
As an Author, Mindset Coach, and Certified Guided Imagery Practitioner, my mission is to reduce stress and pain. As a result of what I do, my clients feel more calm, manage anxiety and get a good night’s rest. As a consultant to a pediatric hospital and in private practice, I help my clients rise above challenges to be their best. Master Your Mind. Master Your life.
“Wow…I knew I was in for a unique experience but I had no idea how good working with Vicki would be. My first 4 weeks of working with Vicki Atlas have brought noticeable and very welcomed results. I have a new dramatic sense of calm. But the practices also sharpened my senses of being present and more deeply aware in my personal interactions…In short, I am delighted and amazed in Vicki’s ability to help me transform my life.” –Mark Cereghino
“Vicki Atlas helped me focus personally and professionally with her coaching and specifically designed meditation just for me. I am feeling more confident in all I do.”
Katie Rodriguez Banister www.Awomanonwheels.com
“The guided imagery meditations and thoughtful exercises during Vicki’s sessions helped me gain clarity in multiple facets of my life. Daily integration of several practices that she taught has improved my stress levels, mindfulness and is guiding me in my ultimate direction and purpose. I look forward to continuing with more of Vicki’s programs.” — Sarah Kunstman