Four Simple Ways to Slow Down

In a world that's constantly trying to hurry us up, I've been thinking lately about a few simple (note - simple - not easy) ways to exercise the right to slow down.

1.  3 Deep Breaths: Three deep breaths are like an automatic reset button you can push anytime, anywhere. Whether you're feeling tense about a deadline, in a heated discussion, looking at a to-do list longer than your life expectancy, this little technique will help you. And it's something that it's very hard for your mind to talk you out of. You'll rarely, if ever, find yourself in a scenario that warrants a legitimate reason for not taking three deep breaths. Simply take a 5 count inhale through the nose and then release a 5 count exhale through the nose. Repeat two more times. It's that simple! It's a sure-fire way to shift your perspective and move you through whatever you're encountering with a greater sense of poise. Try it once and you'll be hooked.

2.  15 Minutes in Nature:  I love nature. That's one of the reasons I moved out of Manhattan and into Southern California. I call my almost daily trail excursions my therapy and they absolutely are. About a year ago taking in the scenery during one of these jaunts, the question came to me, "Have you ever felt defensive in front of a flower?" Pondering this thought I realized that it was a succinct way of describing nature's unconditional acceptance. Because rocks, trees, flowers, the sky, clouds, gravel, and twigs require nothing of us, we intuitively relax in their presence. Nature has an immediate calming effect on our entire psyche. And you don't have to live in close proximity to a nature preserve in order to engage in this practice. In fact the easier you make it, the less likely you are to talk yourself out of it and the more likely you are to do it. All you need are a patio or balcony, $25 dollars, and a trip to Home Depot to buy some plants that are attractive to you and that require minimal care. Obviously if you have convenient access to a park or some other natural habitat, then go for it and feel free to change as often as you like and to let your inspiration guide you to the right environment. Regardless of where it is though, the important thing is to commit to 15 minutes (even 5 can work wonders) with nature 3 times a week. Even if your version is communing with the impatiens on your patio, these moments will invoke positive shifts in consciousness that spill over into every area of life. You'll find yourself craving these times as much or more than that Starbuck's vanilla latte.

3. Count to 10: Much of modern life seems to consist of waiting - waiting in traffic, waiting for a bus, waiting in a line, waiting for our number to be called at the DMV or the deli. Waiting invokes agitation because we're thinking of all the things we have to do when we get through this stupid traffic, etc. Something I've found instantly calming in these times is to count backwards from 10 to 1 - either very quietly or silently depending on the situation. Just continue counting over and over until you feel at peace. I'm pretty sure this works so well because it takes thought out of the future and engages it in the present moment. There is nothing intrisically wrong with sitting in traffic (you can tell I live in Los Angeles), it's the desire to get out of it that creates suffering and stress. A few rounds of counting will usually be enough to set thought on a more constructive path - maybe problem solving in some area of life, noticing a gorgeous tree, or someone's vibrant smile. This NOW type thinking lifts off the pressure of time and before you know it the waiting is over. Waiting isn't likely to go away anytime soon, but from now on you can experience it without the anguish. Hooray!!

4.  Leave Early: Cultivate the habit of leaving earlier than you think you need to. As Nike would say, "Just do it!" But know, before you even attempt this, that your mind will try to talk you out of it. If you're anything like me, you've proabably accomplished more before you walk out your front door in the morning than many will in an entire day. The temptation to do just one more thing can be overwhelming and more than justifiable. The problem with this approach is that you leave in a state of stress knowing you are cutting it close and this will only be exacerbated by contact with the outside world - people, traffic, school zones, road construction, and on and on. Ah the stress that can be entirely elimated by the brilliant choice to leave earlier!  It'll take some reprogramming for most of us to get acclimated to this new method - learning to "just say no" to that little drill sergeant in our heads, cracking the whip, insisting that we get one more thing done before we walk out that door. (Perhaps a great time to use technique 1 from above and take 3 deep breaths.) Whatever it takes get yourself on the other side of the door at least 10 minutes earlier than you think you need to. You've not only saved yourself, but all the people you'll encounter on your path from exposure to a hurried, agitated state of being. The worst thing that will happen is you'll arrive early - gasp, gasp. And I'm sure you'll have plenty to do on that little handheld electronic device while you pause in peace - aaaaahhhhhh.