How is your BALMing going?
Introductory Guide to Improving Your Practice of ‘Be A Loving Mirror’
First, take this true or false survey to see how you are doing with your BALM® practice:
- I just can’t get myself to meditate at all.
- I have a daily practice of meditation but have a difficult time staying calm in between meditation times.
- I am able to stay calm but fall apart when I observe behaviors that upset me.
- I may appear to stay calm and observe, but inside inside my emotions are churning.
- I have dealt with my emotions, but I never remember to document what I have seen and heard, so I can’t remember the facts when it is time to script a conversation.
- I do document regularly, but have no idea how to script effectively.
- I do all of the first 5 steps, but when it comes to the actual conversation, my tone is harsh or sarcastic.
- I am good at practicing the first 6 steps to BALM®, BUT I absolutely CANNOT set a boundary and stick to it.
Your diligent work with the BALM® Principles and 7 Steps to BALM® will help you move from challenge to success in your BALM practice. To get you started, here are a few tips:
If you said that 1, 2, or 3 above are true, try the following:
- Whenever you are feeling stressed, breathe in to the count of 4, hold your breath to the count of 4, and breathe out to the count of 8.
- To get used to making your breathing conscious and deep, breathe through the transitions of your everyday activities such as:
- answering the phone
- walking from one room to another
- opening the refrigerator
- leaving the house
- entering the house.
- Each time you do any of the five things you have listed, breathe in as you begin, hold your breath for a few seconds, and breathe out as you end the activity. For instance,
- The phone rings
- You hear it and breathe in.
- As you reach for it, hold your breath for a moment
- Then, breathe out and answer it.
- The value of simply allowing yourself to slow down enough to breathe through this or any everyday activity will have the effect of calming you down over time.
- Re-listen to Lesson Three of The Daily BALM® and Lesson One of the Seven Steps to BALM®. Look for additional activities and exercises that will help you build your calming skills.
For additional help with the BALM® principles and steps,
- be sure to listen to all 12 of the Daily BALM® Lessons
- sign up for the next 7 Steps to BALM® group
- attend a group coaching call
- if you have a one-on-one BALM® coach, work on skill building with your coach.
- If this is all new to you, click here to find out how you can join the BALM® community.