Here is a simple and quick exercise from Yogi Bhajan to help you come back into balance if you're overwhelmed and to reduce stress.
Follow the instructions below or just watch the video.
Firstly, tune in with Ong Namo Guru Dev Namo
TATTVA BALANCE BEYOND STRESS & DUALITY
TIME: Minimum 3 minutes – up to max 11 minutes.
POSITION: Sit in easy pose with slight neck lock (Jalandhara Bandh).
Raise the arms with elbows bent until hands meet at level of the heart. Touch the fingertips and thumb tips of opposite hands together. Create enough pressure to join the first segments of each finger. Stretch the thumbs back to point toward the torso. Fingers will bend slightly due to pressure, just to the first knuckles.
EYES: Fix your eyes at the tip of the nose.
BREATH: Inhale smoothly and deeply through the nose.
Exhale through the rounded lips in 8 equal emphatic strokes.
On each exhale, pull in the navel point slightly.
TO END: Inhale deeply, suspend the breath and posture for 10-30 secs. Exhale. Inhale again and shake the hands. Relax.
The five elements (tattvas) are categories of quality that are based in the energetic flow of your life force. If all the elements are strong, in balance, and located in their proper areas of the body, then you can resist stress, trauma and illness. You also do not get confused in conflicts between the two hemispheres of the brain as they compete for the right to make and direct decisions.
This meditation uses the hand mudra to pressurize the 10 points in the fingers that correlate to the zones of the brain in the two hemispheres. The equal pressure causes a kind of communication and coordination between the two sides. The deep inhale gives endurance and calmness. The exhale through the mouth strengthens the parasympathetic nervous system from a control band of reflexes in the ring of the throat. This calms reaction to stress. The strokes of the exhale stimulate the pituitary gland to optimize your clarity, intuition and decision-making capacities. This meditation resolves many inner conflicts, especially when the conflicts areise from the competition between different levels of your functioning: eg. Spiritual vs. mental vs. physical or survival needs. (from the KRI Teacher Training Manual)
Enjoy the meditation and feel free to shoot me any questions you have!