Doing almost any routine, repetitive activity (like vacuuming, shredding
paper or knitting), or reciting a word that represents how you wish you
felt (such as calm) is a quick way to achieve a Zen-like state.
Studies show the effects lower blood pressure and slow heart rate and
breathing. The crucial elements are to focus on a word, your breathing
or a movement and to bring your attention back to your task if your mind
wanders or negative thoughts intrude.
Or look to your faith for a mantra: A recent study published in the
Journal of Advanced Nursing found that repeating phrases with spiritual
meanings helped participants cope with a range of problems, from anxiety
to insomnia.
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