Journey of Hearts 

This collection of suggestions are in part based on those from Instant Calm and The Little Book of Calm, by Paul Wilson, with a few modifications. Follow these suggestions and they will help instill calmness during the most difficult moments.
 
 

 1. Breathe deeply
As you breathe in, sense your lower abdomen rising. Slow your breathing until the breaths come 8 - 10 times a minute. Listen as each breath goes in and comes out.

2. Move slowly
 Calm people move, speak and breathe at a relaxed pace. Consciously slow down these actions and you will become calm.

3. Relax your face 
Relax the tension that gathers in the facial area, with this simple facial exercise:
Raise the eyebrows (relaxes the brow muscles), place your tongue against the roof of your mouth (relaxes the jaw muscles), then smile (relaxes the cheek muscles).
Remember it takes more muscles to frown than to smile.

4. Massage your feet (reflexology)
You can find the reflexology points that help to relax by pressing your fist in the hollow of your foot. Slowly press up as you breathe out.

5. Have a lavender bath
Add 5 drops of lavender oil to a warm bath, turn off the lights, and listen to your breathing, or add some background music--whatever helps you to relax.

6. Write down your worries in a Journal or letter
Getting the worries out on to paper helps the anxieties to vanish when you are able to see the problems in their true perspective.

7. Listen to the quiet. Quiet your mind
 One suggestions for helping to quiet the mind is to concentrate on your breathing, focus on the breath as it goes in and comes out. You may want to add a word "Peace," "Calm," "Serenity," "Center" as you breath out.
Music can help to quiet the mind. Choose music that will ease you into that state of mind, that is pleasing and soothing, and you can get lost in. I find head phones most helpful, so you can listen to what you want, as loud as needed without bothering anyone else, especially in the middle of the night.

8. Press on your wrist (acupressure)
Apply a downward pressure to the acupressure point inside of your wrist - in line with your middle finger, two thumb widths from your palm - as you breathe out. Another helpful point is the 'fleshy' area between the thumb and the first finger, hold pressure here. It also works (sometimes) for headaches.

9. Walk or any Exercise
For many walking is the most relaxing exercise of all, but any exercise will help you work off stress. Do it whenever you feel tense. I find running or dancing with uplifting music playing in the head phones to be helpful when I am stressed.

10. Apply total effort and concentration to the task at hand
One of the best ways to forget your stresses and anxieties is to direct your total concentration to the task at hand. It's also the most enjoyable way to work, to eat, to exercise, to write, to experience nature, or to having sexual relations.
 

For more Calming Visit the Calm Centre's Meditation Room or  More Suggestions for Attaining Calm

Paul Wilson wrote The Calm Technique as a no-nonsense guide to meditation. The book became a great success with a diverse audience from teachers of meditation, and stress management counselors to medical practitioners and psychiatrists. What became apparent is that those who needed the Calm Technique the most were not the over-stressed business executives or the seekers of higher consciousness, but rather those who were too worried, stressed or distressed, those suffering from every day stress and anxiety but didn't have the time. Hence came Instant Calm.
You can also visit their website at the Calm Centre, http://www.calmcentre.com.

Instant Calm by Paul Wilson. Published by NAL/Dutton, April 1995.

This book is about crisis control, about restoring your sense of well-being when things go wrong. Within the pages of this book are over a hundred of the most powerful calming techniques known, from the wisdom of ancient civilizations to the discoveries of modern research. The techniques include meditation, acupressure, self hypnosis, psychotherapy, aromatherapy, exercise, diet and music. Instant Calm contains immediate, effective methods of relaxation, and practical strategies for dealing with emergencies, and long-term remedies for eliminating stress, tension and negativity.

The Little Book of Calm by Paul Wilson. Published by NAL/Dutton, December 1996.

This book from world-renowned relaxation expert Paul Wilson, offers more than 150 simple, common-sense tips that will help even the most overwhelmed among us take a minute to unwind. Readers will learn to handle life's stresses, big and small, with a clear, calm head. It is full of advice to follow and thoughts to inspire. Perfect pocket size to carry with you to steal moments of peace and tranquility, any time, any place.