Slow Down And Quiet Your Mind

flathead-river-964864__180

By: Marlene Affeld

With the frantic pace and incessant demands of a busy life, many people feel stressed, feeling there is simply not enough time in a day to get everything done they feel they need to accomplish. Stress and fatigue contribute to making us feel frustrated, impatient and irritable. Stress can even impact our health.

We have all heard the advice to slow down and quiet our minds, but we get so busy we fail to take the time to stop and meditate. Yet, meditation gives us more time by making our minds calm and focused.

Meditation helps us understand our minds by learning how to transform negative to positive, sad to joyful, and chaos to calm. Through meditation, we can overcome negative “mind chatter” and cultivate constructive thoughts. Think of meditation as a workout for your brain that improves your ability to focus. Improved focus means improved performance.

Dr. Deepak Chopra, one of the world’s leading experts on meditation, explains the benefits of calming the mind, stating, “In meditation, we get into this space, so we find infinite possibilities, infinite correlation, infinite creativity, infinite imagination, and infinite power of intention. That’s what meditation is really about.”

Breathe

Find a comfortable sitting position with you feet flat on the floor. If you prefer, you can lie down. It doesn’t matter what position you are in; the point is to be comfortable.

In an article, How to do Meditation and Yoga to Reduce Stress, adapted from Engs, R.C. Alcohol, and Other Drugs: Self-Responsibility, Tichenor Publishing Company, Bloomington, IN, 1987, the author notes, “Most societies have developed methods to passively induce altered states and the relaxation response. For example, in most religions, prayer and/or meditation is common. It is often done rhythmically and repeatedly and, when carried out for a long period, a relaxed or altered state is often reached.

This repeated form of prayer and meditation is common in Buddhism, Hinduism, and Roman Catholicism. Some other forms of passively induced altered states, besides meditation, are systematic relaxation, self-hypnosis, yoga, and biofeedback. Most of these alternatives, besides being used for tension and stress reduction, can also be used for alleviating insomnia. When using them for sleep, do them lying down. When you use them for stress reduction, sit comfortably in a chair.”

Close your eyes to help you focus on the inner workings of the body. Now take several deep breaths, slowing inhaling, then exhaling, while observing the sensations of your body.

Awareness

Remain aware of your breathing. If “mind chatter” or random negative thoughts run through your mind, don’t push them aside or dwell on them. Rather, just acknowledge the thought as a mote of harmless dust floating on the wind. Accepting your worries without responding to them emotionally removes their power. If a negative or sad though persists, make a mental note of it, dismiss the thought and return to your meditation. Continue to breathe deeply, inhaling for a count of four, exhaling to a count of six.

Deep breathing is integral to meditation. By paying attention to our breath, we stay focused in the moment. During the day, most of us take short, shallow breaths that deprive our bodies of oxygen. Just a few minutes of deep breathing can rejuvenate and refresh. Relax and connect with the gentle rise and fall of your chest. Visualize each breath you take in as white, healing mist. Visualize each exhale as riding the body of a vile, black smoke.

Relax and Rest

Removing your concentration from your breathing, just rest for a few moments as you center your thoughts on how relaxed your muscles feel and the steadiness of your heartbeat. Remind yourself that this is “your time” and for the moment, there is nothing you have to do but focus on “you”.

An Attitude Of Gratitude

Adopt “An attitude of gratitude” by focusing your thoughts on something you are grateful for, such as family, friends, or the beauty of the day. No matter how sad or sorry your scenario, you have many things to for which to be grateful. Give thanks.

A Fresh Perspective

Open your eyes, stand up, stretch, and go about the rest of your day with a fresh perspective and renewed energy.

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Stress Management For All!

By: Marlene Affeld

images-2The following article has made it’s way around the Internet, yet the advice is valid and worth reading again. Enjoy!

Stress Management for Everyone!   This is absolutely wonderful!!!!

A young lady confidently walked around the room while leading  and explaining stress management to an audience with a raised glass of  water. Everyone knew she was going to ask the ultimate question, ‘half empty or half full?’… She fooled them all …. “How heavy is this glass of water?” she inquired with a smile. Answers called out ranged from 8 oz. to- 20 oz.

She replied, “The absolute weight doesn’t matter. It depends on how long I hold it. If I hold it for a minute, that’s not a problem. If I hold it for an hour, I’ll have an ache in my right arm.

If I hold it for a day, you’ll have to call an ambulance. In each case it’s the same weight, but the longer I hold it, the heavier it becomes.” She continued, “and that’s the way it is with stress. If we carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we won’t be able to carry on.”

“As with the glass of water, you have to put it down for a while and rest before holding it again. When we’re refreshed, we can carry on with the burden: holding stress longer and better each time practiced. So, as early in the evening as you can, put all your burdens down. Don’t carry them through the evening and into the night: pick them up tomorrow.

1 * Accept the fact that some days you’re the pigeon, and some days you’re the statue!

2 * Always keep your words soft and sweet, just in case you have to eat them.

3 * Always read stuff that will make you look good if you die in the middle of it.

4 * Drive carefully: it’s not only cars that can be recalled by their Maker.

5 * If you can’t be kind, at least have the decency to be vague.

6 * If you lend someone $20 and never see that person again, it was probably worth it.

7 * It may be that your sole purpose in life is simply to serve as a warning to others.

8 * Never buy a car you can’t push.

9 * Never put both feet in your mouth at the same time: then you won’t have a leg to stand on.

10 * Nobody cares if you can’t dance well. Just get up and dance.

11 * Since it’s the early worm that gets eaten by the bird, sleep late.

12 * The second mouse gets the cheese.

13 * When everything’s coming your way, you’re in the wrong lane.

14 * Birthdays are good for you. The more you have, the longer you live.

16 * Some mistakes are too much fun to make only once.

17 * We could learn a lot from crayons. Some are sharp, some are pretty and some are dull. Some have weird names and all are different colors, but they all have to live in the same box.

18  * A truly happy person is one who can enjoy the scenery on a detour.

19 * Have an awesome day and know that someone has thought about you today.

20 *Save the earth! It’s the only planet with chocolate!*

Be the kind of person that when your feet hit the floor each morning the devil says~~ “Oh Crap, They’re up!”

Facebooktwittergoogle_plusredditpinterestlinkedinmail