How to get rid of stress and feel centered in 5 minutes

How to get rid of stress and feel centered in 5 minutesHow to get rid of stress and feel centered in 5 minutesFeeling stressed? Like the type of stress where youve got so much going on your brain ends up racing every night, or you just feel lost and dont know what to do? I used to feel it, too. Overwhelmed with clients, my work, my personal life. I had no time for my relationship. No time to paint (which is my passion). No time to spend with family and friends. I felt like my life welches in an endless whirlwind.Then, I learned one of the most amazing techniques for getting rid of stress. Over the past 10 years, through coaching some of the worlds most successful business women and with my deep study of the subconscious mind, I reframed a powerful technique from my mentor Dr. Coletta Long, a leading pioneer in the field of regression, to help even mora people achieve the freedom from stress and anxiety.Its called the Emotional Reset Method. And its so simple (kind of like the Mel Rob bins 5-second method, which I love).So what is it?The Emotional Reset Method (ERM) is a five-step technique to identify, name, and release that feeling or sensation of stress/anxiety/pain/worry that you dont want in your body anymore (so you can move forward with more lightness, freedom, and purpose).It only takes about five minutes, but if you sit, center, and do it with integrity- it can really help you get back to doing what you do.Follow Ladders on FlipboardFollow Ladders magazines on Flipboard covering Happiness, Productivity, Job Satisfaction, Neuroscience, and moreStep 1. Pause. Tune into what you feel. The first step is to pause. To stop, sit still, and breathe deeply into your belly. Before you can discover where youre carrying your emotions, you need to ground yourself in your body.Were often so busy that we spend a lot of our time out of our bodies. Many mindfulness practices start with the breath, which allows you to slow down and bring yourself back into your body. Thin k about a tree when the wind blows, its the root that lets the wind sway through the limbs without knocking it over. It just takes a minute to breathe deeply, connect your mind and body, and root down.Sit down in a comfy seat, place your hands on your thighs, close your eyes, and breathe deeply, starting from your belly (your diaphragm). Slowly count in-and-out for five seconds. This will center and ground you. Youll feel more calm and present.Step 2. Describe it. What do you feel?Next, ask yourself What sensation am I feeling? Let go of any self-judgment. Theres no need to critique or criticize. The key of this step is to be relaxed and honest with yourself so you can feel into the sensations of your body (and emotions). When you release and let yourself feel, different sensations, emotions, and reactions will come up. Is it anxiety? Fear? Just tired? The key here is to just sink in, let yourself feel, and then name that out into the world.For me, what I welches feeling welches hea vy anxiety and fatigue. A desire to do it all. That desire to do a million things and try to fit it all into my chaotic day.Step 3. Locate it. Where do you feel it?The third step is to identify where youre feeling it. Have you ever been incredibly anxious or worried and felt a tightening feeling in your stomach or lungs? That feeling you perceive is emotion making its presence known physically. Locate where that place is in your body.In my case, it was right in the middle of my stomach. So, I brought my attention to that sensation and location.Step 4. Give it a visual. Can you describe it as a color?Whats most easy to describe is a color and use it for visualization. You need to be able to visualize this feeling you defined in Step 3. For many, its easiest to describe it as a color. Just keep that feeling in your mind and say whatever first comes to your head. Is fear a deep blue? Is anxiety a subtle purple? It will be different for everyone and every sensation, but if you pause and feel it out you can think of a color that represents this emotion and feeling.In my case, it was blue. That heavy, radiating feeling in my stomach was like a deep, fuzzy blue just sitting there.Step 5. Release it. Time to let it go.Visualize the power of the mind pushing that defined feeling up and out of the body. Once youve named your feeling, located it in your body, and labeled it with description/color, youre ready to let it go- to release it.Take one more deep breath and then really picture pushing that feeling/color out of your body. Do you feel it sneaking up your chest and out of your head like a mist or cloud? Do you feel it pushing out of your feet and fingertips?Everyone will experience this differently. Feel into it and picture it leaving you. Imagine the emotional block inside you dissolving. Fading out and away.After doing that whole process, I felt such a lightness - a weight lifted- I ended up releasing this ball of stress and fatigue that was inside of me.ERM wi ll remind you that you have the power within to take charge. To create a plan to take action on what needs to get done and let go of what is not as important as you think it may be.So, whenever youre in the office and feel that wave of stress coming over you or if youre dreading a conversation with your partner do the Emotional Reset Method. Your body, your mind, and your heart will all thank you.This article originally appeared on Create and Cultivate.You might also enjoyNew neuroscience reveals 4 rituals that will make you happyStrangers know your social class in the first seven words you say, study finds10 lessons from kleinstes Franklins daily schedule that will double your productivityThe worst mistakes you can make in an interview, according to 12 CEOs10 habits of mentally strong people

Ways the Concert Guest List Can Help Promote an Event

Ways the Concert Guest List Can Help Promote an EventWays the Concert Guest List Can Help Promote an EventAt a show or concert, a guest list is a list of people who are allowed to enter the show for free or without a ticket. People on the guest list usually include the press, anyone working in some capacity for the musicians, and if there is space, the friends and family of the musicians and of the people who work for the band. ConcertGuest List, All Access, and Backstage Passes Being on the guest list is not always the same thing as having an access all areas pass or a backstage pass. At larger shows, there are usually two guest lists a list of people who are to be allowed free entry into the show and a list of people who should be given a backstage pass. It is up to the musicians and the musicians representatives just who ends up on which list. How to Use the List to Your Advantage The number of people that can be granted guest list places is determined in advance of the sh ow between the impresario and the band/band reps. Usually, if a show is sold out, the promoter will be very strict about sticking to the guest list quota out of necessity, but often, if ticket sales are slow, the promoter will be willing to add additional spaces on the night of the show. Wondering how you can use concert guest lists to promote your event or music? Incentives for Volunteers and Street Teams Some music promoters, venues, or concert halls choose to spread the word on upcoming shows through volunteers or street teams (a street team helps to promote and create buzz around shows and concerts). Often, spots on guest lists are offered as incentives for the work put in by these volunteer promoters. Contests Prizes for Online Influencers An influencer is a regular rolle with a large following or audience (think bloggers, writers, artists, and social media stars). Providing these influencers with guest list passes as contest prizes are beneficial to both you and the in fluencer as contests over social media can create a lot more buzz from its shareability and viral nature. The influencer can continue to grow their audience through fun contests while you are able to get the word out on your event to large audiences. A Way to Get On-Air Plugs Giving local radio stations a large number of tickets and guest passes can ensure hours of promotion and on-air plugs leading up to your event. A Way to Get More Reviews Providing individual writers, journalists, bloggers, and industry experts with their very own guest and press pass is one sure fire way to get that person to attend your event and perhaps write a good review. A Way to Fill Seats There is nothing worse for your career than having empty seats and space available at a music event. Being strategic about who and how many people you put on the guest list can help elevate the concert experience for both the audience and the band.

Going the Distance

Going the Distance Going the Distance Going the DistanceAs the engineering profession seeks to develop a robust, diverse workforce, one category of future engineers represents an attractive but at-risk resource.Every year, thousands of students enroll in two-year engineering-related programs at community colleges, technical schools, and vocational programs, many with the intent to transfer into a four-year B.S. program. About half never make it to the finish line, not because they dont want to, but because they often face higher financial, academic, and social hurdles than their fellow undergrads.When a student who otherwise has the qualifications to be a great engineer abandons hopes of a higher degree, its mora than just an individual hard-luck story. Each loss represents a setback to the professions ability to meet societys future needs.Engineering educators are exploring a number of strategies aimed at retaining full- and part-time two-year transfer students. Pilot studies show, if given the right blend of financial and academic erleichterung, many of these students not only succeed but outshine peers who have taken a more traditional academic path to a baccalaureate.The NeedCommunity colleges, vocational programs, and occupational schools serve almost half of all the undergraduate students in the U.S., awarding more than a half-million associates degrees annually, according to the U.S. Department of Education. Along with preparing students to move into a four-year college, these institutions offer noncredit courses and train job-seekers in workforce development and key skills.Based on 20052006 government statistics, women represented 63% of new associates degree graduates while students from under-represented minority groups accounted for at least 30%. Nearly 10% of these students expressed an interest in engineering and technology fields. In terms of expanding and diversifying the future engineering pipeline, these students represent some of the lowest-ha nging fruit.Compared to undergraduate population as a whole, transfer students tend to have the greatest financial need. They get less monetary help from their families and are more likely to qualify for federal financial aid. But the cost of college isnt their only barrier to a bachelors degree. Studies show many students face difficulty transferring enough program-specific academic credits from their two-year schools to enter as third-year students. To them, that means a longer path to full-time employment and more time in school re-taking courses theyve often already passed. And, although all engineering students need academic advising and support to thrive, many transfer students require special interventions to build their academic skills and navigate the requirements of their new school.One Bridge to a BachelorsIn 2008, a faculty team at the Rochester Institute of Technology led by Surendra Vinnie Gupta, prof of mechanical engineering, launched a project for retaining two-year transfer students that has yielded promising results.RIT students on campus. Image source RIT.eduWith a nearly $600,000 National Science Foundation scholarship grant, Guptas pilot projectnamed the Engineering and Technology Transfer (ET2) Scholars program, has been successful in recruiting, retaining, and graduating promising transfer students. Whats more, they found that with proper support, transfer students can stand toe-to-toe with other students both academically and in real-world work settings.Gupta says the project goals were to graduate 25 additional transfer engineering students per year over the grant period. Participating academic units included 11 ABET-accredited degree programs in RITs departments of civil engineering technology/environmental management and safety, manufacturing and mechanical engineering technology and packaging science, mechanical engineering, electrical and microelectronics engineering, and electrical, computer and telecommunications technology.Gupt a says the group requested $8,000 in NSF scholarship support for each ET2 scholar, to be augmented by other RIT financial aid programs and a $50,000 university commitment of ongoing support after the grant period.The ET2 program addresses a national concern by helping to expand and diversify the engineering/technology workforce of the future, says Gupta. In designing the program for engineering and engineering technology (EET) transfer students, we needed to answer the following three questions Is the financial aid adequate to attract and retain transfers from two-year schools do our programs have curricular flexibility to award transfer credits for most or all of credit-bearing coursework at two-year-schools and do we have the infrastructure and resources to inform, advise and support transfers from two-year schools.Gupta explains the plan combines financial aid with targeted recruitment of transfer students through direct mail, in-person faculty visits to area community colleges a nd on-campus open houses. Although all qualified students are eligible for NSF scholarship support, a goal of the recruitment effort is to build awareness of the program among women and minority applicants.The issue of transferring academic credits from two-year programs to RIT is addressed through articulation agreements with about 20 two-year schools. These agreements are reviewed periodically to ensure they are in step with current best practices. Faculty members review transcripts and advise the admissions office after evaluating each students program-specific credits. In general, Gupta says, RIT tries to develop these agreements with the goal of transferring adequate credits so that a student begins at or as near as possible to the third-year level.Once a transfer student is enrolled, RITs challenge is to keep them there. Transfer students are assigned a faculty advisor who can direct them to resources if they need academic help. Conversely, care is taken to applaud standout sc holars through written communications aimed at keeping them on track. Building a sense of community among transfer students is also part of the project, and informal events over lunch bring students with similar interests and backgrounds together with their faculty advisors.Through dedicated faculty advising and intervention, the one-year retention rate for transfer students stacks up favorably against the universitys overall performance. Transfer students are graduating at a higher rate than freshmen students in engineering and engineering technology programs, Gupta says. We are hoping this project will serve as a model for other selective universities to provide transfer students with access to the baccalaureate.Michael MacRae is an independent writer.Transfer students are graduating at a higher rate than freshmen students in engineering and engineering technology programs.Surendra Gupta, professor of mechanical engineering, RIT