Taming Stress in Multiple Sclerosis - National Multiple Sclerosis ...
Taming Stress in Multiple Sclerosis - National Multiple Sclerosis ...
Taming Stress in Multiple Sclerosis - National Multiple Sclerosis ...
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Clear your m<strong>in</strong>d<br />
The “Clear Your M<strong>in</strong>d” exercise is an enjoyable relaxation<br />
exercise for many. However, it takes practice to do it well,<br />
and may seem deceptively easy. This exercise may be<br />
frustrat<strong>in</strong>g or require more practice if there are difficulties<br />
with attention and concentration.<br />
1.<br />
2.<br />
3.<br />
4.<br />
Choose a time when you have about 10 m<strong>in</strong>utes<br />
available <strong>in</strong> a place that is relatively free of noise and<br />
distraction and where you will not be <strong>in</strong>terrupted.<br />
Loosen tight cloth<strong>in</strong>g, remove your shoes, and sit <strong>in</strong> a<br />
position that is comfortable.<br />
Close your eyes and do two <strong>in</strong>hale/exhale cycles of<br />
deep breath<strong>in</strong>g.<br />
With your eyes still closed, picture <strong>in</strong> your m<strong>in</strong>d a<br />
pleasant, restful place. Try to visualize as many details<br />
as possible: what objects are present, the color of the<br />
sky, who is present, etc. Concentrate on that place.<br />
Watch the w<strong>in</strong>d blow on the trees or the water. Notice<br />
how the leaves turn slowly. Imag<strong>in</strong>e your other senses<br />
experienc<strong>in</strong>g the scene. Feel the gentle cool breeze on<br />
your sk<strong>in</strong>. Breathe deeply and slowly, and imag<strong>in</strong>e the<br />
smells associated with your scene, perhaps the fresh<br />
salty air of the ocean, or the clean woodsy smell of the<br />
country. Imag<strong>in</strong>e hear<strong>in</strong>g the sounds associated with<br />
your scene, perhaps the sound of the breeze mov<strong>in</strong>g<br />
softly through the trees or the call of birds.<br />
STAYING WELL<br />
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