Slow Moves

Setiap Hati Punya Rahasia

slow moves ( adapted from simplyher august 2oo7 )

January 19, 2010 · Filed under Tiny Things

A global survey found that Singaporeans were the fastest walkers in the world. If you find your world spinning out of control, here is how to slow down.
By VANNI TAN
1. Stop and smell the roses
Roses have been prized for centuries for their healing properties; it seems its fragrance can also lift your spirits and help combat depression besides giving you the feeling of being in love, according to Teressa Scarman, the operator of a specialist roses nursery in UK and creator of the skincare range, Persian rose (www.mypersianrose.com) place a few fresh bloom on your desk, add a few drops of Damask rose essential oil in your bath, or slather on rose-scented skincare product before bed.
2.Take a breather
You know that taking in a deep breath of fresh air refreshes a tired mind, but did you know that slow, abdominal breathing can stop and even prevent panic attack, combat travel sickness, and fight hypertension. To breathe through your diaphragm, start by lying on your back. Place one hand on your chest, the other on your belly. When you breathe, hold the chest still while allowing your belly to rise and fall. Aim to breathe continuously at a rate of six breathes per minute, but don’t force it. Keep practicing until you can breathe like this comfortably for 15 minutes.
3.One thing at time
it is official : people who do too much at the same time end up making more mistakes, according to a report by the New York times. It advised against multi-tasking while driving, working or studying. Apparently, the human brain cannot concentrate on two or more things at once. In a study, Microsoft workers took 15 minutes, on average, to return to serious tasks after being interrupted by e-mail and instant messages. The amount of productivity lost by multi-taskers at an executive recruiting firm, while immesurable, was also estimated to be huge.
4.appreciate the little things if we think negatively, we feel negatively. “We tend to feel what we think.” says Dr Ken Ung, consultant child, adolescent and adult psychiatrist at adam road hsopital. “Spend a few minutes  every day thinking  of at least three good things that happened recently, and how thanful you are for them. People seem to find it easier to remember bad things rather than good ones - this helps us not neglect the small good things even if we can’t think of big good ones.”
5. Have a personal mantra
The International institute of not Doing Much (www.slowdownnow.org) has a tongue-in-cheek Slow Manifesto that goes: ” We shall slow down in the office and on the roads. We dhall slow down with growing confidence when all those around us are in shrill state of gyoeractivity….”, plus a catchy mantra called forty hours. Print it and stick it on your computer screen to reaffirm your commitment to be kind to yourself. Or download a pledge from www.downshiftingweek.com to remind your self slowdown.
6.Go cold turkey
Avoid shopping on Orchard road, where the British council clocked the fastest walking speeds inthe world. Better still, avoid shopping for two weeks - so you won’t have to deal with traffic or crowds, getting a taxi or parking lot, credit card bills and what shoes you wear with your new outfit.
7.Create your own sacred space
American writer and personal coach James Ballard, in his book Whats the rush?(broadway books), suggests creating a sacred space, ” a time or place where we quiet ourselves and ask, what am i really up to? Am i on purpose? What was is that I intended?” This space should have object, pictures, books and music that remind you of what is the most important, It may mean waking up half an hour earlier to start the day reflectively, he says, but if you don’t make time for yourself, the world won’t stop you.
8. do yoga
according to Shraddha Singh, a true yoga instructor, regular yoga practice increases flexibility, improves blood circulation, tones muscle and reduces anxiety and stress. He recommends Yoga Nidra, popularly known as Yogic Sleep. “It is a systematic method of complete relaxation that addresses physiologycal, neurological and subconscious needs. The class starts with a series of Sun Salutions, followed by deep breathing exercises. Then, in the highly relaxing corpse pose, you visualise positive images, such as smiling babies or the rising sun, to bring about total and deep relaxation.
9. speak slowly
when communicating with a foreigner or someone who speaks another language, slow down and enunciate your words, says Deborah Torres Patel, speech coach from expressing you! this gives your listener time to absorb and translate what you are saying, while adjusting to your accent. To pratice this, read aloud for five minutes daily. Focus on pronouncing words one sound at a timeand don’t drop your consonants at the end of words. Imagine making each word come alive by visualising its meaning as you say it.
10. Drink more tea
Some say tea is a beverage of choice for the slow. Go for a long, languid high tea with your pals to destress, recharge and catch up. After all, tea contains flavonoids that promote a healthy heart. It also helps with bone growth and body development, boots immunity and fights cancer.
11. Control time
The Liliputians in Gulliver’s Travels thought Gulliver’s watch was his god. If, like Gullver’s you are slave to the clock, try to relinquish its control over you. Turn off the alarm clock and sleep in on weekened s, when you wake up resist looking at the time and simply listen to your body clock to indicate activity or mealtimes.
12.meditate
Can’t sit still even for a few minutes? Try Osho dynamic meditation, a few stage meditation that can help you  attain a step of calm and clarity. Dhyan Tara, a certified active meditation facilitator and councellor  from the Osho Information Centre explains : ” this have been scienttifically proven to purge emotional toxins and connect us to out core to build up assertiveness, confidence and self-esteem. You’ll be experience stress relief, slower breathing and heart rate just in ten minutes.
13. enjoy the drive
do you have to answer the phone while driving, or race down the highway just to get home 5 minutes faster? researchers from Vanderbilt university found that a one second delay in response time at 96.6km/h can be fatal. Transform those traffic jam moments into me time. Turn up the radio, sing a long and enjoy the scenery on your journey home.
14. Let the taste linger
The global slow food movement was started by italian culinary writer carlo petrini in response to the growing fast-food culture. Eating leisurely also sharpens tastes and allow s your body to east less and digest well. You can also pratice this philosophy by taking time to chew your food at every meal.
15. Yawn
Don’t stifle that yawn, or feel guilty about it. A good yawn exercises jaw and muscle, stretches the lungs, increase blood flow to the brain, raises heart rate and keep us alert. Some psychotherapy groups also believe that yawning, along with laughter and crying, can get rid of painful emotions and promote healing.
16. cut down on dessert
what has dessert got to do with slowing down? well. consuming too much sugary foods, especially at dinner, can raise adrenaline levels and cause you to be hyper when your body should be winding down for the day. Dr. Julinda Lee, a consultant obstetrician and gynaecologist at pacific healthcare specialist centre, warns that taking an extra an extra slice of cake twice a week mayincrease your body weight by some 6.8 kgin a year. whick can lead to hypertension, heart disease, diabetes mellitus and cancer