Stress-Busters

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MTL: The Professional Development Programme
Stress-Busters
STRESS-BUSTERS
For instant relief from stress and pain

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Stress-Busters
Attribution: All images are from sources where a Creative Commons license exists for commercial use. All icons are on subscription
from thenounproject. All clipart is from free sources. The MTL Professional Development Programme is copyright of Manage Train
Learn.
Stress-
Busters
Introduction: "Stress-busters" are exercises based on visualisation, meditation and breathing.
They can be used to relieve sudden tense situations or practised as part of a daily or weekly stress
management programme.

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Stress-Busters
1. THE CORK
ON THE
OCEAN
This exercise in visualisation can make you feel as
if you are really floating. Imagine that you are a
little cork in the middle of a large ocean. You
have no direction, no goal, no compass, no
rudder, no oar. You drift along on top of the
water as the wind and tides take you. Whenever
a swell in the waves overwhelms you, you bob
back up to the surface again. Allow yourself to
experience this drifting. Experience the freedom
of the ocean, the warmth of the sun, the watery
cushion of the sea. Stay like this for as long as
you want and come back in your own time.
Experience the feeling of drifting and floating
Flickr attribution: /75979677@N05/7852659796/

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Stress-Busters
2. THE
TEMPLE OF
SILENCE
This exercise can produce a state of instant calm
and coolness.
Imagine that you are walking down the busy
crowded street of a city in mid-summer. It is
noisy, hot and humid. On a whim you turn into a
less-crowded side street. Here the noise is
muffled. You suddenly find yourself in front of a
building which looks out of place. Above the
door is a sign which reads "Temple of Silence".
Pushing open the heavy wooden door, you step
inside and find yourself surrounded by complete
silence. The air is refreshingly cool. The temple is
bathed in streams of mottled sunlight from the
windows. You sit down and give yourself up to
the overwhelming peace.
Instant calm
Flickr attribution: /anapaulahrm/7076753315/

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Stress-Busters
3. THE
LIGHTHOUSE
This exercise can is a source of strength in
troubled times. Visualise a small island off a large
continent on which stands a rocky promontory.
On this promontory is a tall sturdy lighthouse.
Imagine yourself as this lighthouse. Your beams
shine far out into the wide sea beyond, warning
of dangers from the rocks below and protecting
the people on shore. You do not bend in the
strong winds or buckle under the crashing waves.
Be aware of your strength and the security you
offer all those who travel by.
Standing strong
Flickr attribution: /bribri/105180429/

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Stress-Busters
4. ON GOING
TO SLEEP
As you lie down to go to sleep, take a few
moments to calm your mind. Then review your
day. Appreciate your day and all the positive
lessons you've learnt. Say "thank you" to
everyone who helped you grow today. Now
imagine your bed is within a large luminous lotus
bud. It draws into itself all the regenerating light
of the universe. It protects you from the harsh
interferences of the outer world. As you fall
asleep, imagine that you rest your head in the
lap of a special teacher or protector who will
watch over you.
The protective lotus flower
Flickr attribution: /maf04/12342978353/

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Stress-Busters
5. SUNBEAM
This exercise will increase your energy levels. Sit
comfortably, close your eyes and relax. Imagine
that it is a warm summer’s day and you are lying
in a cool forest shade with your eyes closed. A
beam of sunlight comes through the leaves of
the trees and envelopes your whole body. You
then rise up and travel up the sunbeam into the
heart of the sun. When you reach the sun, open
up your arms and legs into an X shape and
absorb all the health-giving energy of the sun.
Feel it enter every part of your tired body, your
arms and legs; your vital organs; your cells.
When fully energised, imagine yourself travelling
back down the sunbeam to the cool forest floor
below.
Ride up into the sun
Flickr attribution: /73118846@N04/23427729160/

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Stress-Busters
6. TAPS
This exercise produces a feeling of unburdened
lightness. Sit comfortably; close your eyes and
relax. Imagine that you are a vessel containing a
beautiful heavy liquid. The taps in this vessel are
at your hands and feet. A little man comes along
and opens the taps at your hands. Feel the heavy
liquid drain away leaving an empty space first at
the top of your head, then slowly down your
body. The little man then opens the taps at your
feet and the liquid drains away slowly from the
rest of your body.
Turn off the pressure
Flickr attribution: /grongar/12436883853/

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Stress-Busters
7. THE
CONTINUUM
OF LIFE
This exercise is a simple meditation on the
oneness of ourselves with all creation. Stand
comfortably and relax. As you breathe in,
imagine yourself in the present. As you breathe
out, feel the flow of your being unfolding,
moving and continuously expressing itself
through space and time. Step forward one pace
and imagine you trace a pathway like a firefly in
the night. You can see all your steps, your work,
your moments of love, of friends and
companions, of thoughts and dreams - all a
continuum of unfolding light patterns stretching
back through your life and the ones before it.
Fireflies at night
Flickr attribution: /witcheemumbles/9222694859/

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Stress-Busters
This has been a Slide Topic from Manage Train Learn
AFinal
Word
Stress-busters are one of the secrets to super-health. When used as part of your holistic stress
management plan, they will instantly put you into a state of focused relaxation. Your mind will
become calmer, your physical functions will immediately return to normal, your emotions will
quieten, and you will re-connect with the things that really matter in your life.

Stress-Busters

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