Relieve Anxiety

3 Easy Ways to Quiet Your Mind (and Feel More Joy)

Paying attention to your breathing is one of the ways to quiet your mindAre you aware of a dominant feeling that runs like an undercurrent through your life?

Or maybe it’s more of a subtle background state that seems to color everything that you say, do, and feel?

Maybe it’s a persistent feeling that you have when you wake up in the morning?

(For example, you might feel a constant pressure to be busy and get things done.  You might feel anxious about what the day might bring.  You might feel confused or depressed about your prospects and possibilities.)

What if you could feel peaceful, positive, and clear?

Let me show you three simple ways you can bring that soothing power into your life.

How you feel in your life has a lot to do with what’s going on in your head.  If you constantly hear thoughts telling you that “Life is a struggle,” “The economy is bad,” and “You aren’t enough,” these have a powerful impact on how you feel.

These thoughts are like a proverbial “dark cloud hanging over you.”

One of the defining moments of awakening is when you discover that you “are not” the thoughts you are “having.”  You witness the incessant chatter that drives you, distracts you, and seems like your constant companion and you realize that you don’t have to be defined by that.

At that moment, you realize that those words in your head really have little to do with you.  They also don’t reflect what is actually happening in the world.  You come to recognize that a majority of those words are just recorded messages from the past, the limiting thoughts of others, and random sounds from your environment.

Nevertheless, they are broadcasting through your head.

At that moment, you may get a strong urge to turn off that chatter, or at least turn down the volume, so it is less distracting.  The truth is–you can learn to do just that.

And it doesn’t have to take years of practice, just a little guiding of your attention.  Here are a few simple ways to turn down the mental volume and quiet your mind.  I encourage you to try them out as you read them.

Instead of just reading the words, pause at each one, and actually give it a try.  You may be surprised at how effective they are.  The great thing is, they take just a few moments.

3 Ways to Quiet Your Mind

1. See if you can listen to the chatter as an outside observer.  See if you can separate “who you are” from those words in your head.  Listen to them with an attitude of amused curiosity.  Smiling while you do this can help.

Allow the words to come and go through your mind without hanging onto any of them.  Just watch them come and go.  You could say, “Hey, they’re just thoughts; they don’t define me or what I can do.”  As you give your thoughts less importance, they lose their grip on your attention.

Here’s a guided meditation audio that can help you

Take a minute to observe your mental chatter with a smile.

2. Focus on something else.  If you become completely immersed in paying attention to something besides your thoughts, you’ll notice that your mind quiets down.

For example, place your hands on your abdomen and become aware of your breathing.  See if it’s possible to notice the moment when your inhale begins; follow your in-breath all the way through to a natural pause; notice the moment your exhale begins; follow that all the way through to a natural pause–and repeat.

Become absolutely interested in following your breathing as if nothing else matters at this moment.  Within a few breathing cycles, your mind quiets.  Try it for yourself.

3. Ask yourself the question: “Who is thinking?”  Then sit and be content that you really have no answer for that.

Don’t try to make up an answer….

Just notice how your mind becomes quiet in the face of that question.  Try it for yourself and see what happens.

Those are three great ways to get a taste of a quieter mind– a mind that isn’t consumed by incessant thinking, and, therefore, comes to rest in a natural peace.

As you get a taste of that, you may discover that you want to experience more of it–you want to go deeper and have the experience stay with you longer.

If so, I strongly recommend you get my Core Energy Meditation Program. It’s the only truly holistic meditation practice that soothes and integrates all dimensions of your being – mind, heart, body and spirit.

Soon a quiet mind can become your dominant background state and your life can feel so much more peaceful, positive, and clear.

Enjoy your practice!

Kevin & Matt

The Mind-Body Training Company

P.S. If you enjoyed these 3 simple techniques to easily calm your mind and feel more joy, you’ll love my complete Core Energy Meditation program…. the only practice of its kind that activates and connects your three major energy centers… AND… all 4 Dimensions of your being – Mind, Heart, Body and Spirit. Most people struggle with meditation because one of these areas needs a little more attention… maybe you do too?

Take the 3-minute meditation quiz and learn more here.

Relieve Anxiety

For people who worry

Woman wondering how to overcome worryDo you ever find yourself worrying about what might happen?  Do you imagine the worst and replay it over and over in your mind? Do you wonder how to overcome worry?

If so, rest assured  – you are human, and it is natural to do that sometimes!  However, the worry habit can get in the way of enjoying life and accomplishing what is most important to you.

Let’s explore some good questions to ask yourself to move through worry, so you can be at your best and enjoy your life in the present moment. Let’s begin by asking, what’s behind your worry? Where are you coming from when you’re doing that?

For our purposes, we can describe worry as a mental behavior that is a reaction to anxiety and fear.  Fear is a reaction to your perception that something is threatening, dangerous, or painful.  Anxiety is an uneasiness about what might happen.

So, worry is a response to anxiety and fear.  It’s a mental action that makes you feel like you are more prepared for what might happen.  Yet worry isn’t all that good a preparation for anything–is it?  It tends to put you in a mental-emotional place of stress. Because of that, it keeps you from being relaxed, happy, present, and effective at what you are doing.

So, instead of worrying, what’s a better strategy for dealing with anxiety and fear?

To understand what could work better, let’s look at the positive function of anxiety and fear.  These feelings arise to alert us that we may need to take action.  They tell us that we might need to do something in anticipation of some challenge that is facing us.  This “alert to action” function can be important.

For example, anxiety and fear about an upcoming test can motivate you to study.  Anxiety and fear when walking through a dark alley can keep you alert to protect yourself.  Anxiety and fear about an upcoming work deadline can get you going on the work, spur you to gather resources and partners, and prepare you to do a great job.  So, when fear and anxiety alert you to action you need to take right now, they can be very helpful.

However, when, instead of getting busy, you worry, that stalls the positive action process.  Worry puts you ahead of yourself, out in the future, in a negative way.  It tends to limit the positive actions you take now.  It makes you do things like repeated checking to make sure things are O.K., which cycles into more stress and less efficiency.

You tend to imagine all sorts of “bad things” that haven’t actually happened yet and get locked into obsessing about them instead of doing what you need to do to really take care of a situation.

So, what’s a more productive strategy to use when you start to feel anxious or afraid?

First, pause what you are doing and take a few slow deep breaths.  Feel the sensation of breathing inside your body.  Each time you exhale, give a deep sigh and let go.  See if you can relax a bit deeper with each out-breath.  Once, you’ve taken the edge off your anxiousness, you’re ready for two important questions:

1. “Is there anything I need to be doing right now to prepare me for what I am afraid/anxious/worried about? Is there anything I can and need to do about that?”

If the answer is “yes” you can then ask yourself,

2a. “What is the best, most precise, and effective action I can take?”

Then, get busy doing that from a relaxed, proactive state of being.

2b. If the answer is “no,” you can enjoy your return to the present moment and get on with what is actually important for you to do right now.  You can ask yourself “What is truly important for me to do right now? What is my top priority?”

If this sounds too simple, I encourage you to give it a try. This little process is something that you can get better and better at with practice.

One hint: The better you get at consciously relaxing yourself, the more accurate the answers you’ll receive to your questions.

>>> Here’s a video that guides you through a short yet
profound meditation to center yourself… and then receive accurate
answers to your pressing questions (from within).

To enhance and deepen this effect, the next level is to
open and connect your 3 major energy centers…

This gives you a feeling of stability and integration you
can feel more powerfully through Mind, Heart, Body and
your Spiritual Connection. Learn more about the complete
Core Energy Meditation program here.

Enjoy your practice!

– Kevin & Matt
The Mind-Body Training Company

P.S. If you enjoyed these 3 simple questions to help you
overcome worry, you’ll love Core Energy Meditation:

Take the 3-minute meditation quiz and learn more here.