“You deserve a break today, so get out and get away . . .” Remember this popular tag line for a commercial many years ago? It still rings true today; but where could we go with the cost of gas rising daily? A vacation would be a rejuvenating treat, but it’s hard to find the time and energy to make it happen. Do you feel like you’re running on empty and you need to fill your tank? Why is it that we all remember to charge our cell phones for full power and effectiveness, but we don’t give the same consideration to recharging our mind, body, and spirit to obtain a healthier and more productive life?

I’ve got a great suggestion: Take a break with an “inner vacation.” No travel agents or delays at the airport are involved. You don’t even need to pack a bag. There are no restrictions, black-out dates, or expenses. Just make the commitment to mindfully unwind with a five-minute respite a few times a day in order to nurture your focus, clarity, and wellness. With purposeful attention, plug in your battery charger, boost your vital inner-energy source, and experience every day on a full charge.

There are many different ways to embark on an inner vacation. Any conscious effort to take a break from stress and counteract its negative side effects falls within the category of an inner vacation. You can depart on your getaway from any location at any time. It must simply start with awareness of the need to take care of yourself, and then choosing to take the time to do so. How long the vacation lasts is up to you. The more fuel you direct into your inner tank, the more efficiently and smoothly your mind, body, and spirit will flow into a powerful, harmonious connection.

Here are some suggestions on how to revitalize with an inner vacation.

Pay attention to your breath

The breath is the link to the mind, body, and spirit connection.

Focused breathing reduces the unhealthy impact a stressed mind can have on the body by stimulating the body’s natural relaxation response. When feeling anxious or angry, we automatically breathe with shallow, short breaths. This inefficiency causes us to breathe faster to compensate for the reduced oxygen flow. As a result, our heart rate increases, blood pressure rises, and we may feel woozy and easily fatigued. In the heat of the moment, it’s very difficult to tell ourselves not to feel anxious or angry; but if we slow down our breathing with a conscious effort, we can change how we feel. Mindful awareness of the breath is the quickest way to calm the mind and bring the body back into balance.

Inner Vacation #1: Try this attention-to-breathing exercise: Breathe in through your nose and gently blow out through your mouth as if you are slowly blowing out a candle. Make your out-breath longer than the in-breath. Practice this breathing exercise on a regular basis throughout the day, with a series of five slow breaths, especially when you’re feeling tense or anxious. Notice how you feel after paying attention to your breath.

Think healthy, positive thoughts

Your thoughts are incredibly powerful. The mind is the conductor for the body and orchestrates how the body reacts. This is important because thoughts produce feelings, and feelings create either a healthy or unhealthy body response. Become aware of the constant record of negative, unproductive chatter playing in your mind. Let go of any thoughts that deplete you. Why carry or hold on to something that threatens your health and well-being? Change the record. Empower yourself with a new attitude. Find whatever perspective you need to transform the challenge. The science of positive thinking was based on the principle that to successfully change your circumstances, you must begin to think differently.

Inner Vacation #2: Sit comfortably with your back supported and your feet firmly grounded on the floor. Take five deep breaths. Close your eyes and listen to a new recording of peaceful, positive, and productive affirmations or inspiring music. Breathe in positive energy and blow out any negativity. Relax and renew with an optimistic, self-nurturing, and healthy attitude.

Feel the love

Love is the most powerful of all energies, creating a healthy environment for well-being to flourish. To cultivate this healing energy, surround yourself with positive, supportive family and friends. Limit your exposure to negative, toxic people. Understand that they are “energy vampires” draining your precious energy. Instead, embrace the love around you and keep it flowing by sending out loving thoughts to others. This will help attract love to flow through your body. Learn to accept help as the loving gift that it is intended to be. Even the Beatles understood this truth as they sang “All you need is love . . . love is all you need.”

Inner Vacation #3: Sit quietly and take five deep breaths. Breathe in love and slowly blow out tension. Visualize love’s powerful energy moving freely throughout your body, helping to keep your cells healthy and vital. Feel this love inside you flowing out to all living things. Send compassionate thoughts to those in need or to those who have inspired or helped you. Luxuriate in this bath of loving, healing, positive energy.   

Manage uncertainty and let go of fear

How we interpret change and uncertainty determines how much anguish we feel. When we dig in our heels against the inevitability of change, our emotional resistance morphs into fear. Fear distorts our perception of what’s true and real. It keeps us stuck in neutral and stops us from moving forward to experience new opportunities. Excessive worry weakens us by depleting precious energy and straining the body’s immune system. If we learn to feel comfortable and “go with the flow” of the natural current of uncertainty, astounding possibilities can materialize. The more energy we invest in accepting “what is,” the more peace we experience. As a result of this peaceful, balanced state of being, we find the inner guidance to successfully convert uncertainty into a positive learning experience.

Inner Vacation #4: When feeling worried or fearful, remember this mantra: “F.E.A.R. is False Evidence Appearing Real.” Center yourself by repeating the serenity prayer, “Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” Then quietly breathe in peaceful acceptance and blow out any fearful resistance until you feel more relaxed and focused to construct an effective plan to address any fears.

Savor the present moment

Being fully aware in the present is a precious opportunity to enjoy and explore all the intricate details found within the “now.” Appreciating the moment-to-moment experience takes us out of the uninspiring “auto pilot” mode of living, in which one day blends into the next without much distinctiveness or excitement. We cultivate suffering in our lives when we thrust ourselves out of the present moment and into anguishing about the past or worrying about the future. Present-moment awareness or mindfulness keeps us rooted in the “now,” which is the only time when we can have any influence in transforming our emotions. Live in the present moment, as much as possible, to promote inner peace, joy, and abundance in your life.

Inner Vacation #5: Practice mindfulness with present-moment alertness in your activities throughout the day so that it becomes part of your daily routine. Be mindful of your breathing patterns. Paying attention to the breath calms the mind. Try to make your breathing slower, deeper, and more regular. Eat with mindful awareness. Turn your meals into a dining experience involving all five senses. Take the time to notice the world around you. Stop and smell the roses! Embrace the healing energy found in nature. When conversing with others, be fully present and tuned into the interaction. Extend gratefulness for the blessing of another day filled with the richness of compassion, health, and hope.

 

---

Are You a Multitask Juggler?

Are you tired of juggling life’s daily demands? Is it wearing you thin? Even circus professionals need to balance themselves to cope with the stress and strain of juggling. Do something for yourself that sustains your equilibrium. Savor special time that you set aside just for you. You’ll be more energized and productive when you feel nurtured and centered. It’s important to take care of yourself in order to have the energy and fortitude to effectively manage all of your different tasks.

Renew and Replenish Your Spirit

Take a walk with a positive friend. Exercise is a natural stress buster. Endorphins, the body’s “feel good” neurotransmitters, are released during exercise. Walking is an effective way to strengthen your heart, lungs, bones, and muscles. Add the positive benefits of exercise and supportive friendship to your life for a healthy win-win combination.

Get out in nature. Fill your soul with the positive energy found within the force of nature. Breathe in the healing air of the ocean, explore a path in the natural playground of a park, dig your feet into the warm sand of the beach, watch the miracle of the sunset or sunrise, or escape to the majesty of the mountains. Take notice of how you feel when you are surrounded by the restorative power of nature’s radiance.

Absorb the therapeutic vibrations of music. Studies report that listening to music for one hour a day can significantly reduce pain and depression. Singing can prompt a healthy release of emotions. Additionally, PET-scan studies have shown that music stimulates the learning centers of the brain. Fill your home or office with inspiring music. Try listening to relaxing guided imagery to promote relaxation and wellness.

Watch a funny movie. Laughter boosts your immune system. A deep belly laugh is a healthy release of tension. I always feel better after I laugh. Watch the movie Best in Show for some good chuckles. Sometimes we may feel that it’s inappropriate to laugh if we’re dealing with a challenge or illness, but it’s true that “laughter is the best medicine.”

Write in a daily “gratitude journal.” Reinforcing gratitude expands your appreciation of each and every day. Every evening, record five “things” for which you are grateful in your life. Make the list short and easy. It can be something simple such as relaxing in your favorite chair or sipping a soothing tea. A gratitude journal helps you to focus on what is good in your life rather than concentrating on what is wrong. This is especially helpful in the evening as you prepare yourself for a good night’s sleep.

 

---

Five Minute Empowering Visualizations

It is possible to overcome tension, anxiety, and fear if you have the right tools.

Visualization is a very effective technique to establish a sense of control in dealing with challenging times. Studies have shown that people feel a sense of hope, relief, and confidence when they can successfully manage stress and uncertainty. The method of visualization is based on the powerful influence of the mind-body connection. When you are relaxed and focused, you are in a state highly receptive to healing, learning, creativity, and performance enhancement. You can then bring full attention and awareness to the specific goal that you wish to achieve.

Begin your visualization session with five deep breaths to become centered and balanced. Sit quietly with your back supported and direct your full attention to the vision of a specific, desired outcome. Insert as many descriptive details as you can in the image. The power of the mind-body connection responds more profoundly when you can see, taste, smell, and feel the emotion with the goal. Breathe slowlyand empower yourself with an inner vacation.

Five-Minute Visualizations

Relaxation visualization: The Shower Massage. The shower is a perfect place to visualize relaxation and stress relief. Be mindful of the soothing water as it flows down your body. Imagine that the warm water is massaging and releasing all of the tension and discomfort from your muscles. Envision that the stress from your body is washed away and exits down the drain. Savor how relaxed and refreshed you feel in this moment.

Anxiety-releasing visualization: Peaceful Retreat. Try this imagery to help you relax before undergoing any experience that produces stress and anxiety. Imagine a place that is quiet and peaceful where you feel safe and protected. Fully experience the tranquility of this special place with all five of your senses. Be aware of how relaxed you feel as you absorb the calming energy found in this sanctuary. Return to the serenity of your peaceful retreat as often as needed.

Healing visualization: Healing Light. This tool will assist your body’s healing or for pain relief. Imagine a soothing, healing, loving light shining from above the top of your head slowly moving down your body. Choose any comforting color for the light. See and feel the warm light as it sends nutrients and healing energy to any areas of tension or discomfort. Allow the light to permeate every cell of your body, promoting wellness and relaxation. Finally, visualize your entire body safely engulfed in a bubble of healing, loving, soothing light.

 

Dale Weinert is a published author and lecturer, and creator of Inner Vacations Tool Kits that promote relaxation, inner peace, and optimal health. To receive a 10% discount on the kits for helping spread the positive energy of sharing, visit innervacationskits.com