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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 September 10, 2019

7 Morning Rituals to Empower Your Day And Change Your Life

7 Morning Rituals to Empower Your Day And Change Your Life

Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

1. Gratitude

Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

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The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

Gratitude-Quotes

    2. Writing Down Your Most Important Tasks

    This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

    For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

    What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

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    Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

    3. Affirm Your Goals in Writing or Drawing

    This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

    Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

    An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

    Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

    write down goals

      4. Practice Qi Gong Exercises

      According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

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      There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

      5. Drink Hot Water with Lemon

      Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

      Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

      6. Rise Earlier

      The practical advantages of waking up early are obvious.

      For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

      So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

      Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

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      7. Listen to Uplifting Music

      Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

      Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

      It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

      Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

      More About Energetic Habits & Rituals

      Featured photo credit: Carli Jeen via unsplash.com

      Reference

      [1] Live Science: What Is Qi Gong
      [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

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