Everyday Calm: Relaxing Rituals for Busy People by Darrin Zeer (a book to read .txt) 📕

golden raisins

shredded coconut

fresh fruit

carob chips

nuts of all kinds

plain or vanilla-flavored yogurt

soy milk for a splash of protein

There is nothing either good or bad but thinking makes it so.

—Shakespeare

Merry Morning Mantras

While on the road or at home, take time to arouse your spirit. Chanting is a very powerful exercise. Buddhist monks can chant mantras for days at a time. Even a few minutes of chanting can help center you and release needless concerns. Try to develop your own mantras; tailor your chants to include good wishes for yourself and others.

“Ommm . . . let all my friends have a good day.”

“Ommm . . . help me to stay calm in rush hour.”

Focusing on a positive, nurturing phrase erases self-doubts. The “Om” is not an essential start but can be fun to add.

Instant A.M. Boosters

These quick and easy breathing exercises will jump-start your morning. If at any time you feel dizzy, simply stay seated and let your breathing return to normal.

INSTANT POWER

1. Find a comfortable place to sit down with your back straight and your shoulders relaxed.

2. Breathe in a deep, rapid motion through either just your nose or just your mouth, eight to ten times.

3. Pump your belly in with each exhale.

4. Take a moment to let your breathing return to normal before you stand up.

INSTANT ENERGY

1. Take a long breath in and hold it for eight counts. As you hold your breath, try to relax your body.

2. Exhale and hold your breath out for eight counts. Again, make sure you don’t tense your muscles.

3. Let your facial muscles soften and relax. Drop your shoulders down.

Spa on the Go

There’s nothing more refreshing than declaring a spa break whenever you need a little relaxation on the road. Let this stress-survival kit prepare you for every challenging situation. Be sure to start with a large bag that comfortably holds everything you’ll need:

A zippered pouch to hold spa items like anti-bacterial hand sanitizer, aloe hand lotion, lavender face spritzer, SPF 15 lip balm, and other special favorites.

A bottle of water and healthful snacks like an energy bar or fruit.

A selection of both relaxing and energizing music for your car and your portable player, to assist in mood elevation.

If you’re the driver, leave an overnight bag in your car with dress and gym clothes, plus toiletries for unplanned workouts and spontaneous getaways.

Bag Archaeology

The more advanced society gets, the more stuff we seem to bring with us. During the day we need to carry our loads wisely, to avoid back or shoulder injuries. Make sure you carry only what you really need! Clear out those heavy extras and ancient layers of receipts and wrappers. Choose a bag that is easy to carry, with a cushioned strap. Practice keeping your back straight and your chest out, without leaning or slouching.

LOADING STRATEGY

1. When picking up bags, bend your knees and use your full-body strength.

2. Avoid reaching awkwardly for heavy bags.

3. When carrying loads, try to distribute the weight evenly on both sides; backpacks and messenger bags work best.

4. With shoulder bags, switch sides periodically.

5. Let your entire body get behind carrying the weight.

6. If one body part gets sore, shift the weight to the other side.

Easy Efficient Errands

When time is short and you have too many errands, make a plan. Write out a list, then mark the most urgent items with a star. Specify each location and map out the most efficient travel route. Search your mind for any forgotten items. Once the list is complete, get into action. Check in with friends and neighbors for a round of errand swapping. Can you pick up a neighbor’s dry cleaning while she returns your movies? Be prepared for pleasant surprises and unplanned pitfalls. Keep a quick pace, letting tension slide away as each errand is completed. Stay focused. Don’t be surprised if you finish the job in record time thanks to the magic of Easy Efficient Errands.

Doorway Discipline

Before you touch that doorknob, avoid unwanted stress by making sure all important items are packed with you. Taking this extra minute may save you hours later. Before stepping into the vast unknown, go through this final checklist:

1. Have I got my keys, watch, wallet, and cash?

2. Do I know how to get where I am going?

3. Do I need to mail any letters or return library books?

4. One last look to make sure all is in order.

Take a breath, step out, and have a great day . . .

He who is in a hurry rides on a donkey.

—German proverb

Wisdom of the Horn

Attention all road warriors: Put your temper in cruise control! Rush hour can be one of the greatest challenges of the day. The primal desire to hit your horn is always inviting. But don’t let the stress ruin your day. Become a master of your emotions:

If there is no danger, stay off the horn.

Take a breath, scream, or yell if you like.

Forget those rhapsodies of roadside revenge.

Practice letting go of the overwhelming tension.

Imagine that the driver in front of you is a close friend.

For the advanced commuter: Try smiling and waving to nearby motorists.

Chair Karma

Tension can rise as you race toward work on the train or bus. One way to step out of the morning commuter funk is by performing a random act of giving. When you see someone in need, rise to the occasion and offer your seat. Don’t take no for an answer. Notice the rush of good feeling that comes upon you. Don’t