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7 Ways You Probably Have Never Tried To Calm Your Mind

7 Ways You Probably Have Never Tried To Calm Your Mind

Let me tell you a secret about how to calm your mind.  Have you ever noticed that once you focus on one of your senses, you begin to feel better?  This is the secret, because our minds stop feeding our anxiety while becoming more aware of what is going on in our bodies. This could be a welcome diversion, such as using our sense of touch, vision and hearing to focus more on these things. This sort of mindfulness comes from the Indian word “Sati” which means paying more attention and being more aware of what is happening in our minds and bodies. It simply means living in the present.

“You are what you think about all day.”

Allen Ginsberg

Time to change tactics. Follow these 7 ways to calm your mind.

1. Stop the vicious cycle of worry and learn to breathe.

Did you know that we breathe incorrectly most of the time? We actually do it 25,920 times a day, so it is about time we learned to do it properly. This shallow breathing can lead to hyperventilation and can exacerbate anxiety conditions and panic attacks.  We are not getting enough oxygen and we are not using our lungs to their full capacity. It also helps to feed the constant chattering in our heads:

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  • What if….
  • Why didn’t I…..
  • If I don’t……..then……
  • If only I hadn’t……..
  • It’s all going pear shaped….

Now, when you start to breathe correctly, you are going to feel beneficial effects in the long term such as less worry and stress, improved posture, easier digestion and better balance.

Try this method. Exhale a long breath. Keep your mouth open and inhale the same amount of breath right down to your stomach. You should be able to feel your stomach swelling up. The release it again, tightening the stomach muscles as you do so.  Your supply of oxygen will help to regulate brain function and reduce your levels of anxiety.

“Health comes from inner peace.”

Dalai Lama

2. Observe 5 objects near you.

These can be anything that you see on your way to work. It could be a cherry tree in blossom, a newly decorated house, white clouds, how the sun glints on a surface, or how the wind blows through the trees. Notice details of color, movement and the interplay between light and shadow. This is a great exercise when you realize, as you arrive at work, you cannot remember any details of your journey. But I bet your stress and anxiety got an overdose from you!

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“Don’t believe everything you think. Thoughts are just that—thoughts.”

Allan Lokos

3. Use your sense of smell.

Have you ever wondered what your apartment or house really smells like? The next time you arrive home, make an effort to smell the air of your home. Try smelling fruit, flowers, trees and food.

As with all the other exercises, when you use your senses to increase mindfulness, the past regrets and the future worries are pushed to the back of your mind. Regular practice of these techniques will pay handsome dividends over time.

Read about how two major London hospitals are strongly advocating their patients to use these tactics. Look at the impressive results.  It improves mental clarity and productivity at work and at school. It is not surprising that Apple and Google both use mindfulness training to help their employees.

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4. Reflect on your mindfulness exercises.

If you are to get any benefit from these exercises, you have to reflect on how you felt while doing them. Did you notice any physical changes? What emotions did you feel? Did you feel better in any way?  Do it in a non-judgemental way because that is the key to experiencing the beauty of the universe.  As you do this over a period of time, you will be able to assess whether you feel less angry, stressed or depressed.

5. Try mindful walking.

When you do mindful walking, you are becoming much more tuned into:

  • The environment, the sounds, sights and smells
  • The air around you, the weather and the changing sky
  • How your body moves
  • Your breathing

Invariably, as you reflect on this new way of walking, you will find that your mind is calmer and you feel more refreshed. There are also some physical benefits in that blood pressure is lowered, joints feel better, and you have more flexibility.

6. Listen to five sounds.

We are surrounded by noise and it is rare that we actually listen to the sounds. Try listening to these :

  • Birds chirping
  • Klaxons
  • People laughing
  • Doors opening and closing
  • Cars passing by

7. Practice more positivity and gratitude.

Often, negativity can take over. Think about what is good in your life, your job and in your relationships. You have a lot to be grateful for.  Make a list of these things and keep it near your bed so that you can reflect on this before you sleep.

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Now, the last question you will ask is, “Does this work?” You will have to try it and experiment. Look at it this way: this is a great way to get in touch with reality. Think of the last vacation you took. You saw new places and you did loads of new things. You were not tired at all and you enjoyed the extra energy boost. You came back from the vacation refreshed and certainly much calmer.

“Be happy in the moment, that’s enough. Each moment is all we need, not more.”

Mother Teresa

Use the mindfulness techniques to get engaged again with the present. Mindfulness apps are now easily available, so you have no excuse!

Featured photo credit: Ripple/Miguel Virkkunen Carvalho via Flickr

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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