Posted by Steven 07-10-2017

Mindfulness Exercises-To Help You Restore Inner Calm, Peace And Balance

Everybody at some point in their lives suffers from stress, anxiety and negative feelings. For some, their mental health issues, anxiety and stress can become out of control.

There are many people who are not even aware that they have stress, psychological and emotional issues. 

Mainly because it has become the normal way of living and existing for them. Many have felt bad for so long now, that they have forgotten, what it feels like to feel good and at peace.

The reality is, chronic stress, worry, anxiety and depression, are not normal, and they can manifest into many health and mental issues and conditions.

Stress and emotional problems, disrupt the balance and functioning of your body, keeping you constantly stuck in survival mode.

It can be very hard for people to function efficiently in their day to day lives, when they are experiencing high levels of worry, uncontrolled stress and anxiety.

There is still a lot of stigma attached to mental health issues. Because of this, many sufferers are too afraid or embarrassed to seek out help.

A lot of people try and deal with it by themselves or they try and fight with it alone, some are not even aware that they need help.

Through lack of proper education and understanding in our early years. Many carry their emotional and psychological issues through with them into their adult years.

For most people, there is nothing mentally wrong with them, that cannot be fixed. 

Yet some even start to believe that there is something wrong with them. Others even think, that they must be possessed by evil or somehow, the Gods are picking on them.

You will hear others talk about getting rid of their gremlins. But it is more of a case of, silencing your inner voice rather than trying to get rid of it.

If you're having difficulty with that negative inner voice. Just remember, that it is not real or true.

Many mental health issues are a state that you have got stuck in, and you don't understand why you feel this way and you don't know what to do to change the way you feel.

Lifestyle factors can contribute to mental and emotional issues. Such as poor diet, poor posture, food sensitivity, muscle tension, lack of exercise and nutrient deficiency.

Understanding and information, can help you to reduce your stress and tension. You cannot control everything that happens in your environment. But you can control the way you react, think and feel.

Use mindfulness exercises to reduce your stress and anxiety

Mindfulness exercises and meditation can be the difference to a happy, peaceful and fulfilling, successful life and a life of struggle, emotional pain and suffering. 

Although mindfulness has its roots in eastern cultures. Many people all over the world are now using it to detach themselves from what is happening in the world and their lives and using it to manage their feelings and emotions.

Because, "Those who learn how to master their emotions, win at life".

There is nothing more important to you, than feeling good and at peace with you and this world.

During times of personal problems, stress and adversity. It is easy to allow your past or future to hold you stuck in an unpleasant place and negative state.

Only when you learn how to be the master of your own thoughts, emotions and feelings, can your life begin to change for the better.

Having the ability to be the master of your own feelings and emotions, is the greatest gift and reward that you can give to yourself. 

So many people rely on things or desires to help them change the way they feel or reduce their stress.

The reality is. Material possessions, substances and circumstances are illusions, that cannot guarantee long term happiness, inner peace and balance.

Yes, we all have our own emotional needs, goals and wants. But, they should not be a condition of your happiness or emotional well-being.

Because, as long as your basic needs are being met, and you stick to a relatively healthy lifestyle and varied well balanced healthy diet.

Then you can find inner peace and happiness, by learning the skill of mindfulness and getting plenty of rest and relaxation.

Use mindfulness to change the way you react and feel

People think that the secret to happiness and inner peace is to change their external situations and circumstances.

Although, it can help to solve your problems or get out or change a bad situation.

What causes most people's emotional pain and suffering, is not so much the negative event or problematic situation.

It is the thoughts and perceptions that you have about the bad situation, and how you intercept and react to your external situations. 

This is what affects your mood, happiness and how you think, feel and perform.

If you react badly to a negative experience. That negative experience, becomes an emotional bad memory.

Once a negative or embarrassing situation has happened. Your mind will record, remember and store that negative experience, and it will attach, strong emotions or your fight or flight response to it.

If things went wrong for you or you were strong emotionally affected by your negative and unpleasant experience. 

Your brain, will classify that situation as being threatening and something that you need to avoid, should you have to face the same type of situation again.

This is how we condition ourselves to fear things and situations, by attaching our fight or flight response and the fear mechanism to our negative or unpleasant experiences.

Once, you have attached your fight or flight response, to a negative experience. Should that type of situation occur again. Your fight or flight response will be automatically activated.

Even thought you might logically know that you're safe. 

Your brain, will carry on triggering your fight or flight response, thinking that it is necessary to protect you. Causing you endless, stress, worry and anxiety.

The same happens, when you learn that you have to face one of your feared situations. Or you just think or picture the projected feared situation in your mind.

The same applies, with emotions such as anger.

If you become too engaged in your feelings and emotions or you give them way too much attention or you react badly to them. 

Then this will cause more emotional arousal, you will add more emotional significance to the situation, and you will allow the negative energy, stress and momentum to take hold, build and gather pace.

Compare your mind to a lake. The more significance and attention you give to your problem or issue, the more ripples of emotion, you will create on the surface of the lake of your mind.

When you try to resist a negative thought or feeling, you will create choppy waters on the surface of your mind. 

But, when you learn to leave you worry and negative thoughts alone. The surface of your mind, will start to still and calm itself.

What if there was a technique that would allow you to have a mind that is as calm as still water? 

Well, mindfulness is a proven technique that can prevent stress, worry and anxiety from sabotaging your life, by ending all those unpleasant and uncomfortable feelings. 

People often think that the way to stop their negative feelings and emotions is to change their thoughts.

And although, it is good to practice focusing on what you want. The best way of going about it is to change your feelings and change the way you react to your external situations and your worried or anxious mind.

This is what mindfulness is all about. It is a highly effective way of. Learning to recognize the thoughts and situations. That is causing you to feel bad, and then change the way you react to them.

Many people make the all too common mistake of thinking that they somehow have to deal with, suppress, get rid of, or defeat their negative thoughts and feelings.

Trying to defeat or avoid feelings of discomfort, leads to more emotional suffering, anxiety and stress, and it will shrink your comfort zone.

We all experience a range of feelings and emotions, so thinking that you should find a way to never feel uncomfortable again, is totally unrealistic.

What you want to avoid is. Allowing the negative thoughts and feelings to linger on.

The secret is to learn how to move through your feelings so you can grow and expand your comfort zone, and teach your mind, not to react with fear, to any situations where there is no danger.

Stress is more harmful, than you might have thought

Our body responds to our thoughts, beliefs, perception and your bad or unpleasant memories. But what happened to you in the past, is not always true or accurate reflection of your actual reality.

Over time, we create many scenarios. Where we react with fear in the absence of danger. Our limiting beliefs, are not always based on real facts or evidence.

Many people are stuck in a state of high levels of anxiety and stress. Even though in reality, they are perfectly safe.

Stress and anxiety are responsible for many psychological, emotional and physical health related issues and conditions.

But it is not just your health and emotional well-being that is affected by stress. Because stress, worry and anxiety, block off your creativity and affect your ability to think clearly and perform at your peak performance best.

Stress is also believed to make you more forgetful and it prevents you from focusing on the important things in life. Stress can also affect your sleeping patterns, your confidence levels. It can cause burnout lead to depression and decrease your productivity.

So it is pretty unanimous to conclude. That stress is not good for you. 

The good news is. You have the ability to become the master of your own feelings and emotions, through the practice of mindfulness. 

What this means is. You can quickly put a stop to any negative emotional arousal. Meaning no more, long periods of uncontrolled stress, negative feelings and emotions.

Mindfulness, will allow you to quickly change your state, thus preventing all that needless worry, anxiety and harmful stress. 

Mindfulness exercises can also boost your mood, leave you feeling more energized, help you to think more clearly and even assist you in lifting depression.

Mindfulness exercises

You can use mindfulness, at times when you're experiencing worry, anxiety and stress. Changing the way you react to fearful and stressful situations. Or during your daily life, on the first onset of negative thoughts, feelings and emotions.

Find somewhere quiet

Although you can use mindfulness in an in the moment stressful or anxious experience. It is best, if you regularly practice mindfulness, in a place where you can switch yourself off from the outside world, and all its distractions.

Before you can begin your session. Find somewhere quiet and turn off any electrical distractions or devices.

Don't just rush into your session. Spend a few minutes, just making yourself comfortable and releasing any tension. 

If you want to further enhance your session. You can spend a few minutes exercising before you begin to burn off any excess energy and stress.

Focus on your breathing 

The first thing to do is to take control of your breathing. It may pay you not to rush straight into deep breathing techniques.

If you're feeling overly stressed or anxious. Then it can be quite challenging to try to switch instantly to a deep state of calm and rush into deep rhythmic breathing techniques.

The first step is to just slow down your breathing. To start off with, you can try some equal breathing techniques.

Breathe in through your nose and out through your mouth. Let's say, you breathe in for the count of three, hold for three seconds and then breathe out for the count of three.

Once, you have calmed and regulated your breathing. You can try some longer rhythmic breathing exercises.

Breathe in for the count of five, hold for a few seconds, and then slowly breathe out for the count of seven. 

Make sure you push your stomach all the way out. You can increase the count as you go, if you wish, until you reach the point of. In for seven and out for, eleven.

As you breathe, focus your mind on each breath. Breathe in feelings of calm and breathe out any tension.

The idea of mindfulness, is not to try and stop, thought, as that causes more stress and anxiety. It is all about, learning to watch and listen to your mind, whilst remaining calm and detached.

If any negative or anxious thoughts enter your mind. Do not judge, do not try and suppress them and do not react to them. 

Just observe your thoughts and feelings, from a place of calm detachment, and let the thoughts and feelings subside at their own pace.

Once you begin to get good at this. You can deliberately start to focus and imagine all those types of situations and imaginings that would normally get a negative or fearful reaction. 

Again, just allow them to come into your mind, whilst you practice staying calm and detached. 

Observe, feel, but do not engage or resist.

Once you have calmed your mind and body. You can, imagine things going well and imagine yourself being calm and composed, in those once, stressful situations.

When you get good at this. You can apply this technique, at any time, you begin to feel stressed or anxious.

How to enhance your mindfulness and make it more powerful

There's little doubt any more that mindfulness meditation can reduce your stress, anger and anxiety.

One of the reasons why mindfulness can do this is because it helps you to detach and stand outside your thoughts and feelings, instead of becoming involved and engaged in them.

Mindfulness separates you from your thoughts and feelings so you can calm yourself. Stress and negativity, causes you to live your life in your negative emotions and feelings.

Although you can learn mindfulness exercises yourself. If you want better and faster results. Then you can learn to train your brain to go into the mindfulness meditative state more quickly and more deeply. 

Mindfulness Meditation Made Easier

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