The following is a helpful exercise from Dr. Miriam Adahan (used with permission—thank you very much!) to release stress & tension and to center yourself:
CALM YOURSELF WITH “FINGER-BREATHING”
Each fingertip is connected to a different organ – lungs, heart, liver, kidneys
When you EXHALE twice as long as you INHALE, you lower cortisol and switch from the anxiety-provoking SYMPATHETIC NERVOUS SYSTEM to the calming PARASYMPATHETIC NERVOUS SYSTEM.
This requires constant practice, especially in today’s tense environment.
FIRST IDEA
Take a short breath in and then touch the thumb to the index finger as you exhale twice as long
Touch thumb to middle finger. Inhale and exhale.
Thumb to ring finger. Inhale and exhale slowly.
Thumb to baby finger. Inhale and exhale slowly and calmly.
SECOND IDEA
State an affirmation as you touch each finger, for example:
INDEX FINGER:
Hashem is pointing the way for me.
It’s safe to feel safe. Hashem is guiding me right now.
It’s OKAY to be me.
MIDDLE FINGER (The tefillin finger, connected to the heart):
Hashem is giving me everything I need ATPI (At This Present Instant) and ATHA (According To His Will).
With each DAYENU, I scrape away the lies that have blinded me to His love.
RING FINGER:
Hashem loves me more than I can possibly imagine.
There is no duality. We are one, like a ring, with no beginning and no end.
BABY FINGER:
I am like a nursing baby, trusting Hashem like a baby, not worrying about the next meal or what will happen in the future.
I give myself permission to feel calm and trusting.
When you EXHALE twice as long as you INHALE, you lower cortisol and switch from the anxiety-provoking SYMPATHETIC NERVOUS SYSTEM to the calming PARASYMPATHETIC NERVOUS SYSTEM.
This requires constant practice, especially in today’s tense environment.
FIRST IDEA
Take a short breath in and then touch the thumb to the index finger as you exhale twice as long
Touch thumb to middle finger. Inhale and exhale.
Thumb to ring finger. Inhale and exhale slowly.
Thumb to baby finger. Inhale and exhale slowly and calmly.
SECOND IDEA
State an affirmation as you touch each finger, for example:
INDEX FINGER:
Hashem is pointing the way for me.
It’s safe to feel safe. Hashem is guiding me right now.
It’s OKAY to be me.
MIDDLE FINGER (The tefillin finger, connected to the heart):
Hashem is giving me everything I need ATPI (At This Present Instant) and ATHA (According To His Will).
With each DAYENU, I scrape away the lies that have blinded me to His love.
RING FINGER:
Hashem loves me more than I can possibly imagine.
There is no duality. We are one, like a ring, with no beginning and no end.
BABY FINGER:
I am like a nursing baby, trusting Hashem like a baby, not worrying about the next meal or what will happen in the future.
I give myself permission to feel calm and trusting.
Dr. Miriam Adahan is a psychologist, therapist, prolific author, and founder of EMETT ("Emotional Maturity Established Through Torah") — a network of self-help groups dedicated to personal growth. As a Ph.D. clinical psychotherapist, she holds expertise in counseling, psychotherapy, bipolar/anxiety disorder, and psychiatric consultation.
www.miriamadahan.com
www.miriamadahan.com
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