‘Emo­tional Hands’ tech­nique to find peace dur­ing stress­ful times

Great Health Guide - - CONTENTS - Dr Suzanne Hen­wood

AS soon as we let stress take over, we make poorer decisions, we can’t think things through and it is hard to find peace. Yet we are of­ten at a point in life where we need to be clear headed and wise in our decisions and ac­tions. Find­ing peace in trou­ble is very im­por­tant and it is es­sen­tial to be able to think clearly.

When life throws us curve balls, when things do not go to plan and we face a re­al­life cri­sis, how do we find our own in­ner peace? Have you ever found your­self in a sit­u­a­tion like this? At home or at work? Find­ing peace in trou­ble times can be very hard.

So, as an mBIT (mul­ti­ple Brain In­te­gra­tion Tech­niques) coach, I won­dered how I could use some of the tools I am fa­mil­iar with, in the stress­ful mo­ment, to shift a state from trou­ble to peace. I de­vel­oped the ‘Emo­tional Hands’ tech­nique: a sim­ple, short, ten step tech­nique to bring you in­ner calm. It is a com­bi­na­tion of mind­ful­ness, mBrain­ing, grat­i­tude and Neuro-Lin­guis­tic Pro­gram­ming (NLP).


1. De­cide your in­ten­tion to be calm in­side.

2. Be­come aware of your breath­ing.

Next act to bring your­self into bal­ance. It is likely you will be in a sym­pa­thetic dom­i­nant mode, where you are breath­ing

high in your chest, with shal­low, maybe even jerky breaths. Take two gen­tle but deep breaths that ex­tend your ab­domen and then fully empty your lungs. Then fo­cus on long and slow breaths for three breath cy­cles (a breath cy­cle is one breath in plus one breath out) where you breathe in for a count of four and breathe out for a count of six. You could say an af­fir­ma­tion to your­self while you are breath­ing out, ‘I am OK’, or a hum or sigh.

3. Con­sciously now bring your breath­ing into an even rhythm.

Work into an even rhythm of count­ing the same num­ber in and out, for three breath­ing cy­cles.

4. Place your at­ten­tion to your heart space.

Whilst do­ing this take both hands out in front of you. Then bring your lit­tle fin­gers to­gether at the tips and fo­cus on feel­ing hap­pi­ness in your heart. De­scribe it in terms of colour, shape, size, pic­tures, feel­ings or sen­sa­tions. For three even breath cy­cles al­low the feel­ing of hap­pi­ness to grow and ex­pand in your chest.

5. Leav­ing your lit­tle fin­gers touch­ing, bring your ring fin­gers to­gether.

As you do, from the heart, feel joy. Again, de­scribe it, in ex­quis­ite de­tail over three

even breath cy­cles and al­low the feel­ing of it to grow.

6. Now bring to­gether your mid­dle fin­gers and from the heart, feel peace.

You may be sur­prised how easy it is to feel the dif­fer­ence be­tween the emo­tions. Take time to truly feel the emo­tion in the chest.

7. Then bring your in­dex fin­gers to­gether and feel and de­scribe ap­pre­ci­a­tion.

8. Next bring your thumbs to­gether and feel and de­scribe grat­i­tude. With each fin­ger the key is to:

• Breathe evenly for three breath cy­cles. (count of four in & six out). How­ever, it is more im­por­tant that the rhythm is even, than the length of each cy­cle.

• Feel and de­scribe the emo­tion from the heart. It is how you feel the emo­tion, not what you think about it.

9. At this stage all your fin­gers are touch­ing tip to tip and now is the time to bring your hands to­gether.

Your fin­gers can be flat, or en­twined. Now breath­ing into your heart space, feel a sense of calm. Al­low that to spread round your body with each heart beat as you sit for an­other three breath cy­cles.

10. Bring your at­ten­tion back into the sit­u­a­tion that you are in and give thanks.

Give thanks to the uni­verse, God, your­self (what­ever feels right for you) for this mo­ment. This is a mo­ment of calm in the storm. Feel the calm in your body. No­tice the stillness in your head, your heart and your gut.

This can take as lit­tle as three min­utes. It may take a lit­tle longer as you learn to deeply feel and de­scribe your emo­tions. You may find that you en­joy the feel­ing and want to re­peat the ex­er­cise or stay in that state of calm aware­ness for longer. You could even adapt it and add in dif­fer­ent pos­i­tive emo­tions that would be use­ful for you.

It is an ex­er­cise that can be done quickly, ef­fec­tively, wher­ever you are (work, home or out and about). It re­ally does make a huge dif­fer­ence to find­ing peace in trou­ble.

Dr Suzanne Hen­wood is the Di­rec­tor and Lead Coach and Trainer of mBrain­ing4Suc­cess. She is also the CEO of The Healthy Work­place and a Mas­ter Trainer and Mas­ter Coach of mBIT (Mul­ti­ple Brain In­te­gra­tion Tech­niques) and can be con­tacted via her web­site.

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