Dear ,
Two hundred people recently participated in a mindfulness study (The Calm Mind Study), which tested out a technique called Notice Name Relax Release (NNRR). The results are in and the technique is a hit!
In the Calm Mind Study, the group that had the most successful experience was the group that set reminder alarms for 9 AM, 2 PM, 5 PM, and 8 PM. When an alarm went off they paused and asked themselves, “What am I feeling right now (what emotions am I having right now)?” Then, like peeling an onion, one by one they named the emotion, took a breath, then relaxed and released the emotion.
The Calm Mind participants and I are continuing to study Notice Name Relax Release and I thought you’d enjoy a sneak peek into some of the long-term benefits we’re looking at:
Decision-Making: If you use NNRR before decision-making, to clear the windshield of your mind (so to speak), does it improve the quality of your decisions?
Bandwidth: A very common phrase today is, “I don’t have the bandwidth (the capacity) for that.” If feelings cause thoughts… does releasing feelings on a regular basis give a person more bandwidth? As you continue using NNRR, do you have more “bandwidth?”
Old Issues: I’ve been using NNRR for a long time now and I was happy to discover that some of my old emotional issues have disappeared. It was as if I kept releasing a particular emotion again and again until the bucket was empty and the problem disappeared. Does NNRR help you clear out old issues and challenges?
Sleep: If you ever have trouble sleeping because you keep thinking about something… If you pause and use NNRR, do the thoughts stop and you are able get back to sleep?
When you’re doing NNRR, it’s important to stay neutral. You are not the emotion, you are the observer of the emotion. When your alarm goes off, just Notice Name Relax Release until it feels like the session is complete. (Most people start off using reminder alarms, but then move to using the technique organically throughout the day.)
Want to learn how to do Notice Name Relax Release? Here is the training video I created for the study.
Watch this video: How to use Notice Name Relax Release (4 minutes)
https://drive.google.com/file/d/1vzJVXXApyCv9T36f8zYXzy_AHntu1FAj/view?usp=drivesdk
I am so excited for you to try this technique. I think you’ll find it’s an excellent addition to your mindfulness toolbox.
Sending you love and a calm mind,
Rebecca
P.S. Speaking of techniques, I encourage you to also try the Power of Small technique. It is the best method I know to help you start and follow-through on a dream or goal that you have. It’s kind, it’s loving, and it works. You have nothing to lose by trying it (and so much to gain).
https://journalingcom.samcart.com/products/the-power-of-small-bundle
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