Breathing Technique To Control Anxiety

Mindfulness breathing exercises have been shown to have many benefits like stress reduction, controlling anxiety and relaxation. The 4-7-8 breathing technique was developed by Dr. Andrew Weil. He refers to it as a “Natural tranquilliser for the nervous system.”

You can practise 4-7-8 breathing anywhere and at any time. When you’re first learning, try to practise at least twice a day, but you can do it as often as you want. Only do it for four cycles in a row in the beginning. After you get used to it, you can work up to eight cycles. You may feel lightheaded at first, but this will pass.

  1. Find a comfortable place to sit with your back straight. 
  2. Place your tongue against the back of your top teeth and keep it there. 
  3. Exhale completely through your mouth around your tongue, making a whoosh sound. Purse your lips if it helps. 
  4. Close your lips and inhale through your nose for a count of four.
  5. Hold your breath for a count of seven.
  6. Exhale completely through your mouth making a whoosh sound for a count of eight.

This completes one cycle. Repeat 3 times. 

Break the chaos. Connect with Vibrant Aura by Sejal for more such practices. Check bio for details.

The Irresistible Pull

In a crowded cafe, their eyes locked, and a spark ignited.
With a shared smile, their hearts began to dance to the rhythm of love.

From stolen glances to intertwined fingers, their connection grew,
Painting their lives with vibrant hues.

Under the umbrella’s protective shield,
Passions unveiled, desires unconcealed.

Raindrops fell, a sensual symphony,
Their bodies entwined, in harmonious harmony.

In that intimate space, desires set free,
Love blazed, a wild ecstasy.

The umbrella, a witness to their affair,
A hidden world of pleasure, beyond compare.

Blog by Sejal.

Pic courtesy – Anushka Kakad.

Footprints

I’ve been following signs
I’ve been searching through the lands
For a certain pair of arms
And a certain pair of hands

I thought I saw your footsteps
in the sand along the shore.
I mumbled empty phrases
that sang so well before.

That ravishing touch of your warm hands.
Inching each part.. taking the restlessness at peak.. makes the cravings long for more.

I wish that you were here or I were there.
Or that we were together anywhere.

~Musings by Sejal.

Affirmations To Combat Negative Core Beliefs

Affirmations are an important recovery tool. They are powerful messages that confirm our worth.

Identify negative beliefs: Begin by identifying the negative core beliefs and shame that you want to address. Reflect on the thoughts and beliefs that hold you back or contribute to your struggles. Awareness is the first step toward change.

Challenge negative beliefs: Once you’ve identified negative beliefs, question their validity. Are they based on evidence, or are they distorted perceptions? Challenge these beliefs by seeking evidence to the contrary and considering alternative perspectives.

Use present tense and positive language: As you create affirmations, use the present tense and word them as if they are already true. This helps to reprogram your subconscious mind and reinforce positive beliefs. For example, say “I am becoming stronger every day” instead of “I will be strong someday.

Repeat affirmations consistently: Practice your affirmations regularly, ideally daily. Say them out loud or write them down, and repeat them with conviction and belief. Consistency and repetition help to reinforce the positive messages and gradually rewire your thought patterns.

Seek support: It can be beneficial to seek support from a therapist, counsellor, or support group. They can provide guidance, help you process underlying issues, and offer feedback on your affirmations.

Few Affirmations for Practice: 

I am working on my recovery.

I am an imperfect yet worthwhile person.

I have value and worth.

I can love myself and accept my past.

I am worthy of love and acceptance, exactly as I am.

Today, I choose to live in the moment.

I am a better person today than I was yesterday.

I am able to ask for and accept help when I need it, without feeling ashamed.

I am striving for progress, not perfection.

I am making positive changes in my life, one step at a time.

Connect with Vibrant Aura by Sejal. (Check link in bio to connect)

Self-Soothing June

Before leaving for an important meeting or presentation are you feeling nervous?

Feeling anxious and overwhelmed on a regular basis?

Due to sitting in one place for long hours do you feel exhausted?

Your somatic nervous system allows you to move and control muscles throughout your body. It also feeds information from four of your senses — smell, sound, taste and touch — into your brain.

Try these few techniques of self-soothing to calm your mind and to regulate your somatic nervous system.

Stay away from Anticipatory anxiety and try to be mindful that is be fully aware of the present moment.

Also check the blog: https://http://thevibrantaura.in/index.php/2023/06/01/self-healing-june/

For professional help, do connect with Vibrant Aura by Sejal. (MA Clinical psychology). Check bio for a link to connect.

10 Benefits Of Journaling

10 Benefits Of Journaling.

Research shows that a daily journaling practice can help improve your mental health and get your life back on track, whether you’re struggling with relationships, future goals, or how to stay organized. Expressive writing and gratitude journaling can even affect the way you communicate with a partner, your children, your coworkers, your friends, your parents, or anyone in your life.

Break the chaos. Connect with Vibrant Aura by Sejal. To contact check the link in the bio.