The One-Two Punch for Stress Reduction

You may have noticed that most of my recent videos have an ASMR Massage that then segues into a Guided Meditation.  This is because I think that is the best one-two punch to alter your stress levels long term.

ASMR is wonderful as with the technology available now a days, it is pretty easy to access these recordings during the day.  There is something to be said for unplugging occasionally though.

That is why I teach guided meditations in my workshops.  It is important for you to be able to close your eyes and find a relaxation break where ever you are.

Do you Need to Relax? - Zenvigorate

Stress is something we all share.  It is impossible to remove stress from our live and sometimes it is something we need to push us forward.  The problem is, that our stress response has been conditioned to far outweigh the actual circumstance that is causing us stress. 

What does that mean?  When faced with a stressor, our body creates chemical reactions that prepare us for fighting or running away from a predator.  Our body conserves energy and sends that energy to the areas needed for fight or flight; heart beat speeds up, digestive system slows down, and you get a shot of adrenaline.  Lots of other physical changes happen too that throw your body off from its normal functioning state. 

If you are an anxious person, imagine how often this happens in a day; alarm clock goes off, stuck in traffic, 100 emails in your inbox, the boss calls an unexpected meeting and you are sure it is bad news, too much work to take a real lunch, upset customer or client call, stressful gossip or conversation about the news with a colleague, traffic on the drive home, house needs cleaning, dinner needs to be made, too tired to exercise and feel guilty, watch a drama filled TV show…  That doesn’t even throw in children or partners.  For most of us this is a pretty normal, “low stress” day.  Now maybe not all of these stress you out or you don’t experience them each day, but I bet you have your own stressors that crop up regularly.  We also have crisis and happy but major life changes (move, wedding, childbirth, etc.) that can weigh on us for weeks or months at a time.

No wonder we are all exhausted.  How can you move forward towards your goals if you can't relieve some of this stress.  While I can't counsel you individually on how to remove stressors I can teach you the techniques that I use for myself and with my clients over the past 20 years to relieve some of that stress after it has built up.  Join me for the Stress Reduction Workshop - Zen-vigorate to receive 7 weeks of stress reduction training.  The doors will shut on signing up at Noon on Friday, September 16th before the first live Google Hangout.  We have already started getting to know one another in the Private Facebook group and discussing the opening meditation and PDF so join us now to make the most of this program.  I hope to get to relax with you the next few months.  Find Out More

Zenvigorate is $49 for 7 weeks of relaxation - Save my Seat Now!

How to Reboot Your Day

We all need a break to refuel during the day. Here is a brief meditation you can do in five minutes to hit your reboot button.

Reboot Meditation

Take a few deep breaths and let go of any worries from the day. Picture your body seated or laying down where you are meditating. You are looking down on your physical body from above. Look at the room where you are seated and see your body below you. 

Now begin to rise up and away from your physical body. Rise through the ceiling and the roof, up into the sky. 

Continue to rise up until you see a large fluffy cloud above you. This cloud seems to shimmer and seem denser than the other clouds.

Head for that cloud.  Place your hands on the outside of the cloud and feel the warmth of the energy within.  Also feel the peace and understanding this energy holds.  

Once you decide you are ready, you find that you are easily absorbed into the energy of this cloud. Feel the connection and calm within this cloud. Feel any remaining worries or concerns drift away as they have no meaning in this place.  

Allow yourself to feel refreshed and rejuvenated. This is like a deep cleansing that refuels you and allows you to begin the day anew. Bask in this feeling for as long as you need to.  

Relax and know that this place is always here for you to take a break during the day or to prepare for sleep. If you have a question you have been struggling with, you may ask it into the energy around you and see if you receive an answer. If you do not that is alright, but the answer may come to you soon as if from out of the blue.  

After you have become re-energized, leave the cloud and begin to drift back down to your physical body. Pass through the roof and ceiling into the room where you are meditating. Look down at your physical body and when you are ready, re-enter your body. You can now drift off to sleep or wiggle your fingers and toes, and open your eyes.

This is a good time to eat or drink something to connect with your body.  If you have time write down anything you learned from your experience to further solidify the information you were given.  See how your attitude changes after taking this break.

If you enjoy these meditations, join me for the 7-week Online Relaxation Workshop - Zenvigorate.  You will receive weekly meditation recordings as well as other relaxation tools that really work!  Hope to see you there.

Jessica Cross

The Hormone that May Cause ASMR

I have a theory about ASMR (What is ASMR? Click Here).  I will preface this by saying I am not a Psychiatrist so my working knowledge of brain chemistry is rudimentary.  But, I have done a lot of research on stress for the various stress reduction trainings I have taught over the years.  

You may know about "Fight or Flight" and how your body prepares to physically fight or run away in reaction to stress.  Fewer people know of another response to stress called "Tend and Befriend." This is a reaction that is mostly attributed to women but I believe is also felt by many men. 

It is fueled by an increase in the hormone Oxytocin.  Oxytocin is often called the "love hormone" and increases the behaviors that build relationships.  In the case of stress it causes people to "Tend" to their families and their loved ones and "Befriend" by calling the people who support them to discuss the stressful issue.  

I feel Oxytocin may also be responsible for ASMR.  Since ASMR is a very physical, rather than emotional feeling, there must be some chemical change happening in the body.  The reason I believe Oxytocin may be involved is that I have also gotten ASMR when thinking about people I love.  It has to be a very strong love reaction, like when I was first falling in love with my husband, when my son was first born and I would just look at him most of the day, or even now when my son is sleeping (and not ordering me around, he is 5...).  

The feeling I would get on the back of my head in these situations is exactly the same as what I get when I am listening to ASMR recordings that trigger me.  One important component of ASMR for many people is personal attention.  I think it is that sound of someone really appreciating and taking care of you that creates this reaction for me.  It is the same way a really good friend or loved one will sit right next to you, hug or complement you and allow you to really feel seen. 

The fact that my brain can be tricked into this feeling by a recording created by someone I don't even know, still astounds me. I will not look a gift horse in the mouth though, as ASMR has allowed me to reduce my stress dramatically.  

Thank You, to all the talented ASMRtists who have given me the instant relaxation tool that has changed my life.  I so appreciate you, and am glad to have actually befriended some of you!

So here is my gift of relaxation to you.  I hope you can feel appreciated and cared for while you relax.

What Information do You Need? - jessicacrossasmr.com

I teach guided meditation because it works for me and the people in my workshops.  Guided meditations help me persevere when life gets tough and look at a situation with a new perspective. 

This is the time of a Solar eclipse and you can use this energy in meditation to figure out where you need more information and what you need to change.

Try this meditation now and see how your attitude changes.  Read through this meditation, then close your eyes and remember what you can.  Go wherever your intuition takes you in meditation and use this script as a jumping off point.
Solar Eclipse Meditation

Take three deep breaths.  See yourself walking down a stone path. Are you wearing shoes or are you barefoot?  Walk slowly on this path barely placing your heal past the toes of your other foot. Breath deeply as you walk.  Look down at the stone path and focus on the colors of the stone and the slow pace of your walking.

As you walk slowly the path widens and soon you hear the sound of steps behind you. As you continue to look down you soon notice that your feet are joined by another pair of feet walking along side you. A guide has come to join you on your path.  

If you feel comfortable with this guide you may take their hand and walk along together.  Feel the love of this guide as they have come to support you on your journey.  

Ask your guide what you need to know to continue to move forward. Your guide may answer you in words or you may get thoughts or feelings as an answer.  If it feels like it is your own voice or feelings that are answering do not push that answer away.  Your intuition can also talk to you in your own voice.  

Continue to walk slowly and receive any information you need from your guide. You may ask any other questions that come to mind and see what you receive.  When you are ready, thank your guide and continue to walk forward as your guide stops walking for now.  

You may now drift off to sleep and may receive more insights in dreams, or wiggle your fingers and toes and hear the sounds around your physical body. When you are ready open your eyes.

It is simple but it can totally change your day.  Write down any insights you received so you can look back at them and remember this feeling throughout your day.

Journal

What did you learn?________________________________________________________________________________________________________________________________________________________________________________________________________________________

What is the first step you can take?________________________________________________________________________________________________________________________________________________________________________________________________________________________

Who can help you? (in person, online - facebook, blog, video, or a guide in meditation)?________________________________________________________________________________________________________________________________________________________________________________________________________________________

If you enjoy these meditations join me online for seven weeks of relaxation tools and meditations to change your stress levels for good: Find out More

Take care,

Jessica Cross

September Guide 2016

Shadow Work ASMR

Eddl Van W.

It is the time to look towards September and the changes that are coming.  The beginning of the month looks like one of transformation and change.  That makes since as we are transitioning from one season to the next.  

Once we move through those changes our intuition will guide us to start something new.  Think of what you want to accomplish over the next month and how you can work with this energy to push forward.  Follow me on Twitter to receive a reminder of the energy for each day: https://twitter.com/jcrossstitch

Thank you so much for trusting me to provide some guidance during this time.

	September
1	Time to be creative.
2	Greatness lies in humbleness.
3	Your perceptions are about to change.
4	Get ready for changes.
5	Find common ground.
6	Shine your light brightly.
7	Enjoy this peace.
8	Care for yourself and have gratitude.
9	Balance work and play.
10	Allow a spontaneous change.
11	Find your Tribe.
12	Embrace your creative flow.
13	Find a source of joy.
14	It is a time of transformation.
15	Have compassion and forgive yourself.
16	Start a new phase.
17	Choose simplicity where you can.
18	Go with the flow.
19	Understand where you come from.
20	Embrace your potential.
21	The wisdom you need is within.
22	Expect new opportunities.
23	Express your creativity.
24	Celebrate life.
25	Use determination and perseverance.
26	Ask for help.
27	Commit to what you have started.
28	Listen to your intuition.
29	Focus on the outcome desired.
30	Start a new cycle.