Survive the End Days

Wednesday, December 24, 2014

9 Techniques to get peace of Mind

1. Awareness
This is the step most people skip. Why? Because it feels like we already know the answer. You probably already think you know what makes you anxious.
But sometimes the situations, physical signs and emotions that accompany anxiety aren’t as obvious as you might think. So try keeping a kind of ‘anxiety journal’, whether real or virtual. When do you feel anxious and what are the physical signs of anxiety?
Sometimes this stage on its own is enough to help people with their anxiety. As I never tire of saying, especially in the area of habits, self-awareness is the first step to change.

2. Breathing
If you’ve been reading PsyBlog for a while you’ll know all about how both mind and body each feed back to the other. For example, standing confidently makes people feel more confident. Mind doesn’t just affect body, body also affects mind.
It’s the same with anxiety: taking conscious control of breathing sends a message back to the mind.
So, when you’re anxious, which is often accompanied by shallow, quick breathing, try changing it to relaxed breathing, which is usually slower and deeper. You can count slowly while breathing in and out and try putting your hand on your stomach and feeling the breath moving in and out.

In addition, adopt whatever bodily positions you associate with being relaxed (although suddenly lying down before giving a talk in public might be a step too far!). Typically these are things like relaxing muscles, adopting an open stance to the world (unfold arms, hint of a smile).

3. Calming thoughts
It’s all very well saying: “Think calming thoughts”, but who can think of any calming thoughts when stressful situations are approaching and the heart is pumping?
The key is to get your calming thoughts ready in advance. They could be as simple as “Calm down!” but they need to be things that you personally believe in for them to be most effective. It’s about finding what form of words or thoughts is right for you.

4. Increase activity
It might seem strange to say that the answer to anxiety is more activities, as we tend to think the answer to anxiety is relaxation and that involves doing less.
But, when unoccupied, the mind wanders, often to anxieties; whereas when engaged with an activity we enjoy, we feel better. Even neutral or somewhat wearing activities, like household admin, can be better than sitting around worrying.
The problem with feeling anxious is that it makes you less likely to want to engage with distracting activities. You see the problem.
One answer is to have a list of activities that you find enjoyable ready in advance. When anxiety hits at an inactive moment, you can go off and do something to occupy your mind.
Try to have things on your list that you know you will enjoy and are easy to get started on. For example, ‘invent a time machine’ may be biting off a tiny bit more than you can chew, but ‘a walk around the block’ is do-able.

5. Sleep skills
Often when people are anxious they have problems sleeping. Sometimes when you feel anxious there’s nothing worse than lying in bed, in the dark, with only your own thoughts to occupy your attention.
And lack of sleep leads to anxiety about sleeping which can lead, paradoxically, to worse sleep.

 6.Give yourself time
Take all the time you need.  Emotional healing is a process; don’t rush yourself through it.  Don’t let others force you through it either.  Moving on doesn’t take a day; it takes lots of little steps to be able to break free of your broken past and your wounded self.
Take today breath by breath, one step at a time.  Never let trouble from the past make you feel like you have a bad life now.  Just because yesterday was painful doesn’t mean today will be too.  Our wounds are often the openings into the best and most beautiful part of us.  Today you have a choice to explore these parts of yourself.  Give yourself the needed time and permission to explore and heal.

7. Ease your expectations
Life is under no obligation to give you exactly what you expect.  Whatever it is you’re seeking will rarely ever come in the form you’re expecting.  Don’t miss the silver lining because you were expecting gold.
You must see and accept things as they are instead of as you hoped, wished, or expected them to be.  Just because it didn’t turn out like you had envisioned, doesn’t mean it isn’t exactly what you need to get to where you ultimately want to go.

8. Let go of things you don’t control
You make plans to go outside with friends. But at the last minute, it starts raining. What’s your reaction?
Some people upset and angry, and find the nearest person and start complaining to them. “It’s not FAIR that it’s raining. This _always_ happens to me!…”
That’s not going to accomplish anything – the rain won’t stop just because you throw a tantrum. *The rain doesn’t care.* So make the best of the situation. What I do in such situation is go for a quick walk in the park (because rain has its own awesomeness), or just lie in bed reading a good Terry Pratchett book, listening to the rain beating on my window.
Make the most of what you do control, and don’t worry about what you don’t.


9. Walk to a window, look outside, and take a single deep breath
I got this technique from the Zen master Mary Jaksch. Just walk to a window, look outside, and then take a single deep breath, focusing only on that breath and nothing else in the whole world. This technique sounds extremely simple, but you won’t believe how much it can instantaneously increase your peace of mind.
And because this is the last tip, you can try it immediately when you finish reading this blog post. Just walk to a window, look outside, and take a single deep breath, focusing on the air going in and out of your lungs, and nothing else.

15 comments:

  1. All meditation methods are not created, and they won't all work for you. Find out more at: http://www.finderscourse.com

    ReplyDelete
    Replies
    1. Hi Alex, you are right, meditation definately the best way to able our mind relax. And meditation not only helping us relax and mindful, while also improve our wisdom. I learned meditation from a guru with over 30 years’ experience, he is Ajahn Wimoak, I do record his English meditation teaching in MP3 and share in my blog. Feel free to download his teaching by meditation MP3 at:
      http://kidbuxblog.com/ajahn-wimoak/

      Delete
  2. The best way free of mind will be meditation till in deep Jhana. But not everyone can do it. I learn it from Ajahn Wimoak who have 30 years of meditation experience. If you are interested, may visit the page at kidbuxblog.com :)

    ReplyDelete
  3. nice post, thanks for share!
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  4. Great Blog I read it very interestingly having good knowledge about health. You did really a good job, Thanks for posting such a useful information with us about Self improvement.

    ReplyDelete
  5. Meditation will include above all guide to help you be mindful all time. If your looking for free meditation MP3 I do upload it in my blog. It's from a guru named Ajahn Wimoak who has 30years meditation experience. Visit and download at:
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    ReplyDelete
  6. To meditate is to take a rest in bare awareness


    http://bellofpeace.org

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  7. My friend and I are putting together a live online group meditation if your listeners/subscribers would like to check it out. Maybe you could join as well. :) https://plus.google.com/u/0/communities/111208276123579801829 . I just created an online guided meditation page to all come together at 1 time for a group meditation. This will be done in an online platform, most likely Hangouts. If you would like to be a part of the weekly (or bi weekly) meditations please join the group. Be patient though since its a new group it will take a little understanding to work all the kinks out :) This is our facebook page link https://www.facebook.com/groups/730180477086137/ if you are also interested in joining us there.

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  8. Thanks for sharing the tips and techniques to get peace of mind. I really liked your post. Thanks and keep posting more with us.

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  9. Hi there! Great article you have, I would also want to share my thoughts that Meditation indeed has positive effects not only in the body but also in the mind, a total holistic wellness that brings us to know our inner-self better. It gives us a peace of mind that helps us have a much better perception about our lives.
    Our advocacy is to promote the positive effects of meditation, yoga and inner wellness.
    Help us, visit our website at http://www.iamthechangeiseek.org and also www.goodreads.com/kathleensuneja. You can also download the app at https://play.google.com/store/apps/details?id=com.goodbarber.iamthechange.
    Thank you and have a great day!

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  10. Everyone has a desire to meditate but very few actually do it. Y2l studio gives tips to Meditation for beginner to get started and remain focused on meditation.

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  11. Meditation is a way to train the mind just like fitness is a way to train body. Learn meditation techniques through audio/videos and improve your mind body co-ordination.

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  12. Good and Informative Blog. Meditation is Really good way for peace of mind. Thanks for sharing..
    Health and Wellness

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    Replies
    1. Thank you Anubhav Tiwari
      You may also like my new blog http://iskarmareal.com/

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