Adams Media - 100 Ways to Calm: Simple Activities to Help You Find Peace

Adams Media

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Copyright 2021 by Simon & Schuster, Inc.

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First Adams Media hardcover edition January 2021

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Interior design, cover design, and illustrations by Priscilla Yuen

Library of Congress Cataloging-in-Publication Data

Names: Adams Media (Firm).

Title: 100 ways to calm.

Description: Avon, Massachusetts: Adams Media, 2021. | Series: 100 ways. | Includes index.

Identifiers: LCCN 2020034714 | ISBN 9781507215159 (hc) | ISBN 9781507215180 (ebook)

Subjects: LCSH: Calmness. | Peace of mind. | Stress management.

Classification: LCC BF575.C35 A25 2021 | DDC 152.4--dc23

LC record available at https://lccn.loc.gov/2020034714

ISBN 978-1-5072-1515-9

ISBN 978-1-5072-1518-0 (ebook)

Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Simon & Schuster, Inc., was aware of a trademark claim, the designations have been printed with initial capital letters.

This book is intended as general information only, and should not be used to diagnose or treat any health condition. In light of the complex, individual, and specific nature of health problems, this book is not intended to replace professional medical advice. The ideas, procedures, and suggestions in this book are intended to supplement, not replace, the advice of a trained medical professional. Consult your physician before adopting any of the suggestions in this book, as well as about any condition that may require diagnosis or medical attention. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.

Contains material adapted from the following title published by Adams Media, an Imprint of Simon & Schuster, Inc.: The Book of Calm by Adams Media, copyright 2018, ISBN 978-1-5072-1005-5.

Do you find yourself longing for quiet time? Wish you could hit pause on your busy life? Feel like you need a break to just catch your breath?

In todays hectic world, a sense of calm can be tough to find. Fortunately, 100 Ways to Calm is here to help you find tranquility and bring a sense of peace and balance to your life.

Each of the one hundred exercises throughout the book will help you relieve stress and become more peaceful and worry-free. There are mantras you can recite, meditations you can do, and easy suggestions to help you put your life and activities in perspective, including:

These exercises, along with a number of inspiring quotations scattered throughout the book, are sure to help you center yourself and find a sense of peace, serenity, and well-beingno matter what life brings your way.

In a world that can feel overly busy, 100 Ways to Calm has just what you need to find peace. So take a deep breath and get ready to embrace your sense of calm.

Life should be touched, not strangled. Youve got to relax, let it happen at times, and at others move forward with it.

RAY BRADBURY, AMERICAN AUTHOR

Taking a moment to slow down and just focus on walking can be a soothing, meditative activity if youre feeling overwhelmed.

1. Create a clear path, maybe a hallway, or any place in your home where you can walk back and forth.
2. Focus on your posture, straightening your spine from your tailbone to the crown of your head, and standing squarely over your feet and hips.
3. Feel your feet on the floor. Imagine that your feet have never touched or felt the floor, like youre on another planet and have no idea how this new ground will feel. Notice every inch of your feet touching the floor or the ground. Be curious about how everything feels under your feet.
4. Lengthen your body up through your spine to the crown of your head. Bring your shoulders down and back to open your heart center. Make sure your chin is slightly tucked.
5. Take small steps, and step lightly and slowly. Smile while you are walking.

This breathing exercise helps you let go of the things that are causing you stress, giving you the space and permission to relax and be calm.

1. Bring yourself to a comfortable seated posture on the floor.
2. With your eyes closed, think about who or what is on your shoulders and causing you to feel weighed down.
3. You may have your entire family lined up on your shoulders. Picture all of them there. What else or who else is on your shoulders?
4. Inhale into your belly. Exhale slowly. As you lean to your right, reach your right arm straight out and tilt over until your fingertips touch the floor.
5. Imagine everything and everyone sliding off your shoulders; listen joyfully as they scream Wheeeee! while soaring down the slide that is your arm. Let them slip right off, trusting that theyll be fine, that they dont need to rest on your shoulders (and that you dont need them to rest there either!).
6. Inhale into your belly. Exhale slowly, and repeat the same motion with your left arm, letting everything and everyone on that side slide off. Give your arm a bit of a shake, as some people will (consciously or unconsciously) hold on really tight, even if everyone (especially you) knows its best to let them go.
7. You can now fill up with calm and peace.

Try this breathing pattern for ten breaths:

1. Inhale normally. Exhale normally.
2. Pause. Begin the next breath before you feel desperate for air (meaning, a bigger pause isnt necessarily better).

The beauty of this technique is that it elbows out room for you to restto reflect before you make your next move. And thats when you start making decisions that reduce your stress instead of adding to it. Also, no one will notice youre doing it, which means you can practice this breathing anywhereyour desk, the dentists chair, or even in the midst of a difficult conversation.