Flock of birds in flight
Have you ever felt things spinning out of control? That chaos when you can’t control what’s happening.
There is a simple technique to control your heartbeat at a steady pace and to keep calm at all times.
It’s being present in the moment. Its about letting go of your worry of tomorrow or the next hour. Worry of your past. Even happiness to come and happiness in the past. There is only one moment to live, and that is now. Most of us obsess over all kinds of things, and with it comes anxiety or stress. When we could just as easily be at ease and cheerful. Below are some simple techniques to use if you want to gain back the controls of your thoughts.
Being present is focusing only on this breath you breathe out in, and only on this breath you breathe out now, while listening to your body and your surroundings.
Thinking only on your single breath entering your body, and your single breath leaving your body.
This breath is light and deep, fills your lungs completely while activating your diaphragm making your stomach fill as you breathe. And as you breathe, you smile.
After awhile this breathing is almost soundless and you continue to make it deep.
If something comes to your mind, just acknowledge it and go back to focus on your breathing.
If something happy comes to your mind, just acknowledge it and go back to focus on your breathing.
If something sad comes to your mind, just acknowledge it and go back to focus on your breathing.
With this breath I still my body and breathe in
With this breath I still my body and breathe out
If it feels heavy to breath like this, stop and relax, while you go back to your regular breathing and keep your focus on listening to your breath. Don’t over strain yourself. Just like lifting you start easy.
Now practice this for 5 minutes while remembering that “with this breath I still my body and breathe in”, “With this breath I still my body and breathe out”.
Turn off your screen and sit straight. If you are in a chair, sit up straight without resting your back on it.
Close your eyes, smile and do this for 5 minutes and be present only listening to your breath.
If some thoughts come to you just acknowledge that “I just thought ____” and go back to your breathing.
Old pines in a park
How do you feel now? What changed a couple of breaths ago?
Now there are some simple techniques like the one a above and several others to use every day.
If you feel stressed out and need a break remember, “I feel calm and peaceful, calm and peaceful” as you breathe in, “I feel calm and peaceful, calm and peaceful” as you breathe out.
Whenever you need a break remember to smile and take a calm deep breath “I feel calm and peaceful, calm and peaceful” as you breathe in and “I feel calm and peaceful, calm and peaceful” as you breathe out. Go about your task in a calm cheerful way and remember your breathing.
If you need to lift your spirits and gain more energy, remember to smile and take deep calming breaths when you think “I feel strong and happy, strong and happy” as you breathe in, and “I feel strong and happy, strong and happy” as you breathe out.
Try it out, and remember to do it often. And when you forgot what you just were doing, that’s fine. Just remember to smile while taking a calm breath as you breath in, and a calm breath as you breathe out.
