Hedgy's Guide to Blog

Parents & Teachers: Day 7 of YOUR 21 Day Challenge

Today is Day 7 of YOUR Hedgy's Guide to Calm 21 Day Challenge! 

You are one day closer to becoming a Super-Calm YOU! Practicing to use YOUR Super Powers to Becoming a Super-Calm YOU for 21 days will allow you ton create a life long beneficial habit! You will be able to calm your nervous system down when you need it most. 

Practice using YOUR Super Powers STOP. LOOK. LISTEN. WIGGLE. BREATHE. & VISUALIZE. all day every day for for the next 21 Days and YOU will be a Super-Calm YOU will the ability to share with YOUR children, family, and friends how they can also use THEIR Super Powers to create a community of calm. 

Start by singing Hedgy Calm Action Song out loud or to yourself using your inner voice even as soon as you wake up in the morning. Slow it down and begin to use each Super Power. 

Repeat all day long, especially before your go to sleep at night. Super Power 5) BREATHE. takes some mindful practice in order to learn how to use it effectively (even though you already know how to breathe). 

And Super Power BREATHE. may require more practice than the other Super Powers and that's OK. 

TAKE - YOUR - TIME 

The Super Powers to Becoming a Super-Calm YOU, including Super Power 5) BREATHE., are WHOLE life skills and it is beneficial for them to be learned over an extended period of time for a better understanding and to allow "new behaviors to become automatic and enacted with minimum conscious awareness because the repetitive behavioral patterns are literally etched into our neural pathways.” - Psychology Today 

Let's practice what YOU learned yesterday. Ready? Place your hand just below your ribs (JBYR). It is very important that when you BREATHE IN SLOWLY through your nose, JBYR goes out and when you BREATHE OUT SLOWLY through your mouth, JBYR goes in. (Remember to keep your shoulders down.). Repeat this 5 times (about 1 minutes) or until you feel calm. 

Now this time, you're going to add YOUR inner voice. Adding your inner voice by saying a positive message to yourself will help you to slow down your breathing and make you feel better and calm. In Hedgy's Guide to Calm, I recommend saying to yourself slowly, "I am calm. I am calm." In Ethan's Kross book, 'Chatter: The Voice in Your Head, Why it Matters, and How to Harness it', Ethan's research suggests that distanced self-talk can be beneficial for self regulation. 

Instead of talking to yourself in the first person, you may benefit from distancing yourself from what you are experiencing at this moment by talking to yourself in the second or third person. For example, instead of saying, "I am calm. I am calm.", you can say to yourself, "You are calm. You are calm." OR "Your Name Here is calm. Your Name Here is calm." 

Practice using YOUR Super Power BREATHE. again (see above) and this time use YOUR inner voice when you breathe in slowly through your nose and breathe out slowly through your mouth. 

Super Power Breathe all day, every day and be one step closer to becoming a Super-Calm YOU! 

YOU CAN DO IT! 

See you again tomorrow for Day 8 of YOUR Hedgy's Guide to Calm 21 Day Challenge. 

 ADD Youtube VIDEO - 

Day 7