The Nack Method for starting your day:
How do you start your day? Are you sparkling, wide awake, raring to go or do you want to stay in bed, too tired to face the day, anxious, frustrated, worried, very nervous and/or “I just can’t”?
Start your day with the Nack method. “The journey of a thousand miles starts with a single step. A tree keeps on growing never too old for new buds.” Patch Adams. The benefit of beginning your day by awakening your body is feeling a sense of calm, renewal, energetic, confident and/or eager to face the day. Each day is a new beginning. You can be open to embracing being open, creative, and resourceful.
Your tools:
Process:
1. Wake up:
Get up and exercise; If you cannot do that, experiment with 100 big kicks while lying in bed.
Example - Individuals and couples who begin their day in bed have reported feeling calm, connected, and ambitious to start the day. Parents and children who do the 100 kicks together have reported feeling happy while having fun and laughing.
2. On a scale of 1-10 measure your level of intensity. (SUDS- subjective unit of distress). 1 being calm to 10 being nervous/anxious. I am a ______.
3. Place your folded hands on your abdomen so that you can notice your breathing and changes.
4. Take 3 deep breaths, inhale through your nose or mouth and exhale through your NOSE. Do this for 10 minutes. (You can do more or less time according to your need or availability.) Instead of the 3 deep breaths, you can hold your breath for up to the count of 10. You can notice your belly expanding outwards as you breathe in air, and your upper chest and shoulders expanding while moving upwards and backwards.
5. Take a very deep breath. Hold your breath to the count of 4. Exhale very very slowly through your nose to the count of 20 or more or less. As time goes on, your lung capacity increases and strengthens.
6. About 10 minutes have passed. Stop. Now drink your glass of water or coffee. Release your arms.
7. Inhale as deeply as you can with your mouth open and do a quick exhale shouting “HA”. Do this 3 times. Now you have begun your first meditation breathing process. Mastering this step becomes your prelude to the next until your goal of reaching 1 is achieved. You now may feel eager, energetic, and ready to start your day.
8. Place your hands on your head and start tapping all around. This can awaken and stimulate the cells of your head and brain. Do this as much as you want until you feel good.
9. Steps:
- Take a deep breath,
- Notice how you are feeling,
- yourself a hug.
- Begin your day.
After the 9 step breathing exercises, you can choose to do Havening. You will learn how to Haven yourself in blog #3.
Stay focused each and everyday on what’s working for you. What is good? Who is the only one that can change? Yourself. That's it and only if you are willing. The part of you that may not be willing needs to be confronted, transformed to a major shift. Your willingness to change.
I think I can.
I think I can.
I know I can.
This stimulating, energizing beginning is your affirmation of the day. Choose whatever you need.
“Today, I will achieve, pay attention to some goal, and complete a task.”
How do you start your day? Are you sparkling, wide awake, raring to go or do you want to stay in bed, too tired to face the day, anxious, frustrated, worried, very nervous and/or “I just can’t”?
Start your day with the Nack method. “The journey of a thousand miles starts with a single step. A tree keeps on growing never too old for new buds.” Patch Adams. The benefit of beginning your day by awakening your body is feeling a sense of calm, renewal, energetic, confident and/or eager to face the day. Each day is a new beginning. You can be open to embracing being open, creative, and resourceful.
Your tools:
- Glass of water or a cup of coffee
- Timer
Process:
1. Wake up:
Get up and exercise; If you cannot do that, experiment with 100 big kicks while lying in bed.
Example - Individuals and couples who begin their day in bed have reported feeling calm, connected, and ambitious to start the day. Parents and children who do the 100 kicks together have reported feeling happy while having fun and laughing.
2. On a scale of 1-10 measure your level of intensity. (SUDS- subjective unit of distress). 1 being calm to 10 being nervous/anxious. I am a ______.
3. Place your folded hands on your abdomen so that you can notice your breathing and changes.
4. Take 3 deep breaths, inhale through your nose or mouth and exhale through your NOSE. Do this for 10 minutes. (You can do more or less time according to your need or availability.) Instead of the 3 deep breaths, you can hold your breath for up to the count of 10. You can notice your belly expanding outwards as you breathe in air, and your upper chest and shoulders expanding while moving upwards and backwards.
5. Take a very deep breath. Hold your breath to the count of 4. Exhale very very slowly through your nose to the count of 20 or more or less. As time goes on, your lung capacity increases and strengthens.
6. About 10 minutes have passed. Stop. Now drink your glass of water or coffee. Release your arms.
7. Inhale as deeply as you can with your mouth open and do a quick exhale shouting “HA”. Do this 3 times. Now you have begun your first meditation breathing process. Mastering this step becomes your prelude to the next until your goal of reaching 1 is achieved. You now may feel eager, energetic, and ready to start your day.
8. Place your hands on your head and start tapping all around. This can awaken and stimulate the cells of your head and brain. Do this as much as you want until you feel good.
9. Steps:
- Take a deep breath,
- Notice how you are feeling,
- yourself a hug.
- Begin your day.
After the 9 step breathing exercises, you can choose to do Havening. You will learn how to Haven yourself in blog #3.
Stay focused each and everyday on what’s working for you. What is good? Who is the only one that can change? Yourself. That's it and only if you are willing. The part of you that may not be willing needs to be confronted, transformed to a major shift. Your willingness to change.
I think I can.
I think I can.
I know I can.
This stimulating, energizing beginning is your affirmation of the day. Choose whatever you need.
“Today, I will achieve, pay attention to some goal, and complete a task.”
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