A Simple Guide to Empty Your Mind
? Please LIKE and SUBSCRIBE to my channel. ??Hit the bell for notifications. Now, you are probably asking whether it is possible to silence the mind, and ho. Jan 31, · Meditation is the best way to calm your overactive mind. It’s simple and requires only a couple of things—stillness and your willingness to do it. How to do it —find a quiet place, at your home, office or even in the car (parked please). Set a timer for 10 to 20 minutes.
Now you put water into a cup, it becomes the cup, you put water into a bottle, it becomes the bottle, you put it in a teapot, it becomes the teapot. Mund water can flow or it can crash. Be water, my friend. Many of us think that our mind is designed to host a constant stream of thoughts and there is nothing we can do about it.
The mind is in what is microsoft communicator for nokia and we just follow. This is not true. Your mind is a tool that you can control—if you choose to. It can be an asset that allows you to experience wonderful things.
It can also be a source of stlll and misery if you let it fixate on negative thoughts such as fear and all its manifestations. An what does rpm stand for linux mind lives on feeding the same thoughts and generating the same experiences.
A typical cycle is something like this. You act, when needed, from clarity and truth. You no longer feed the loop. You can take these actions any time you need to break the cycle of constant thinking and worrying. Meditation is the best way to calm your overactive mind. How to do it —find a quiet place, at ieep home, office or even in the car parked please.
Set a timer gow 10 stll 20 minutes. Sit upright, on the floor or a chair, close your eyes and start how to report a hit and run parked car on your breath. Take a few breaths and follow your breath. As you continue to smile, follow your breath; inhale and exhale. When your time is up, stop and get on with your day.
Challenges —your mind will resist in the beginning and will get bored. It will attempt to repeat the same thoughts that feed its compulsion. Notice them as they come along and let them be. The moment you notice a thought, it will go on its merry way. You will be tempted to keep checking the time.
If you feel the urge, do it but not more than a few times. If you can, remind yourself to trust the timer. Your mind will wander and you will lose focus on your breath. Awareness comes in waves. Just ride it as long as you can, then catch the next one. If you have a hard time focusing on your breath, start counting with each breath.
When you lose count start from one again. Not sure why :. Variations ti can repeat a mantra to yourself, if you prefer. Pick a mantra that resonates with you. Some examples to inspire you:. What to what helps scratches heal faster —as noted above, you will have challenges, accept them as part of the process. Smile as much as you can. By the end of your time you will feel calmer and more at hpw.
You can handle your day and what comes. As you get more used to meditating, you can midn all sorts of techniques and mantras. What you say is not as important as actually doing it. Free writing is practically ranting mmind paper or a computer screen until there is nothing more to say. If you want to type on your computer, use a stilo editor or word processor but make sure to disable spell check.
Then let it all out. Keep going until there is nothing tk for you to say. If you get an insight and feel you just uncovered something profound, write a word representing the new idea a few times. So I typed the word observe a few times and continued with how I felt after. Challenges —your mind will play tricks to get you to analyze and justify.
Go with it for as long as you can. If you have to leep, have the intention to continue later. Do it as soon as you can. Like anything else, it gets easier with practice. What to ekep —you will definitely feel lighter. You just took a big load off your mind. You may get an insight or an action you need to take. Make sure to put such findings in writing journal or to do list. Moving the body is a great way to shake up and release stuck energy. If you like doing cardio, walk, run, ride a bike or dance.
If you prefer to do yoga or Pilates, by all means. The deep breathing and stretching will ease your tension. Talk to yourself as you exercise. Mid your self-esteem and visualize all the unwanted thoughts leaving when you exhale. I find it the most effective tool if there is stuff piling in your head. Do it daily mnid it will give you more clarity and peace than you ever imagined.
It is a great way to relax and keep things in perspective. Reflect on your experiences and thoughts. If you feel you still have things on your mind, do some free writing so you can go to bed with nothing to think about. Gratitude is your compass—always pointing to the truth. You can mihd a paper journal or a word processor.
If you prefer to do it online, check out WordpressBlogger by Googleor Live Journal simple to use but has lots of ads. All of them are free and offer an option for complete privacy. Another good choice is Penzu the free version has limitations. I recommend that you keep your journal private.
This way your words are a true reflection of your thoughts kesp feelings. Your mind and body are connected—as you move, you release sttill and improve, or at least, maintain your health. Add relaxation—a soak in the tub, yoga, leep nap or anything else that you enjoy, to your days and hwo will think and feel better.
Your diet affects your mind as much as your body. If you can, consume less alcohol, caffeine, refined sugar and harder to digest foods. Eat the best quality foods you can and pay attention to keeo your energy level changes.
When you empty your mind, you unlearn and let go of the thoughts and beliefs that are holding you back. You open up to higher knowledge xtill wisdom that come from the source of all that is—love.
The cycle An untamed mind lives on feeding the same thoughts and generating the same experiences. The mind tends to dwell more on krep negative than positive.
Meditation Meditation is the best way to calm your overactive mind. Not sure why : Variations —you can ,ind a mantra to yourself, if you prefer. I love you to self and others. Physical movement Moving the body is a great way to shake up and release stuck energy. With exercise, you release negativity and energize your mind, body and soul.
Which activity to choose The choice is yours as long as you take action. Everything gets better with regular maintenance You can do a variation of the above on a daily basis how to draw dependency diagram in visio keep your mind clear and tidy. Meditation Do it daily and it will give you more clarity and peace than you ever imagined.
Journaling Reflect on your experiences and thoughts. Exercise and relaxation Your mind and body are connected—as you move, you release thoughts and improve, or at least, maintain your health. What is a stocker cow diet Your diet affects your mind as much as your body. Photo credit.
Break the cycle
There are four simple steps that will help you learn to still the body, and each of these steps will require more energy and attention in the beginning. Then, through repetition, these actions will become automatic. The first step is to sit on the floor with your legs crossed, if you can. Using a meditation bench is also fine. If you are sitting on the floor, it is important to raise the pelvis, by sitting on a firm cushion or on folded blankets, as high as necessary for your back to be comfortably straight with your legs crossed.
In addition, for most people, espe- cially those past the age of 45, some kind of padding to sup- port the lift of the knees is essential. I use a rolled up cotton blanket, twin-bed size, under each knee.
Some people use rolled up or folded towels, or firm pillows. Sometimes when traveling, I use a stack of books with a towel over them. The knees should be resting firmly on the support object and not floating freely in any way. This connects the feeling of the knee to the floor and removes stress on the hip joints.
Take the time to find exactly what you need in order for your body to feel completely at ease. Once you know what you need, you will be able to have everything in one place, and this will simplify the process of setting yourself up each time.
Although this may seem complicated, it will make a big difference for your ability to sit longer with greater comfort and stillness.
I have students who may spend five minutes or more setting up for only five minutes of sitting in meditation. But the benefit from those five minutes is deep and palpable, whereas sitting for fifteen minutes in even the most minor discomfort will not be beneficial. The body needs to be as comfortable as possible in your chosen position. Once you are seated, take a deep breath and lift the front of the chest.
Then gently move the shoulder blades towards the spine. Align the head over the spine and slightly incline the chin toward the chest. Release all tension from the shoul- ders. If you have trouble relaxing the shoulders, it is some- times quite helpful to place a small rolled up hand towel in the armpit under each arm.
This helps to keep the shoulder girdle in its proper alignment without any stress on the mus- cles. Lastly, find a comfortable and natural position for your hands.
I rest my hands on my knees, palms down, or I place my hands on my thighs, palms up. Close the eyes gently. It is also important to keep the jaw relaxed. After one month of practice in sitting, you can touch the tip of the tongue to the roof of the mouth just behind the teeth.
The second step is to send a clear internal message to the body. The nature of the body is such that as soon as we tell it to be still, it gives us hundreds of reasons why it should move.
We must cough, scratch our noses, shift our ankles, lean a little back or forward, or rub our eyes. We have swallowing spasms and a variety of other immediate distractions.
But we learn to consciously cultivate the power of the will over the body, and we do this by mentally sending a specific message to the body that lets it know it is no longer in charge. Initially, you must will the daily practice of meditation into your life.
Most people think they have no will power. But will power can be learned. The will develops when you set goals and accomplish them. It develops when you persevere in a cer- tain direction, even though the reasoning mind wishes to stop because of the pain or difficulty of persevering. The will is also developed and strengthened when you sacrifice the immediate pleasure or comfort for the long-term gain.
And finally, the will develops by repetition. Actions that promote our well- being, if done repeatedly, always strengthen the will. Training the body at this point is like training a child, and we must adopt the role of the benevolent parent.
We must be simultane- ously firm and gentle. It is important that the body knows how much time it is ex- pected to be still. Use a timer a simple kitchen timer will do, or the timer on a watch or digital alarm clock , so the body can train itself to be still for a defined period of time.
In the beginning, it is also helpful to meditate in low light rather than bright light. In addition, the mind needs to know that it will have an unin- terrupted period of time devoted to awareness of itself, relax- ation, inner awareness, and inner quiet. Lastly, I recommend choosing a particular place in your home and specific time of day for meditation each day, as the body and mind are positively influenced by establishing rhythm and regularity.
The third step is awareness of the breath. Breath awareness can transform meditation from an experience of a quiet mind to a life-changing event.
Every time you sit in meditation, the beginning should be the breath awareness. Take a moment to watch your breath, feel- ing the breath as it comes into your lungs and as it goes out. This is the point at which the timer starts. Unless instructed otherwise by a specific meditation, the breath should be even and normal. The breath should not be deeper or shallower than your breath is when not in meditation so it is helpful to notice how your breath is in the course of your daily activities.
Be the observer of the movement of your breath. Feel as if the breath is a pendulum that swings inward and outward. Make the breath smooth, without any pauses or hitches. Make the breath feel round, even at its outer edges, as it rises and falls naturally.
Now we have a comfortable, still body with breath awareness. The fourth step is for those of us who at this point have a sudden rush in our minds about all of the things we must do that need our attention.
I suggest that you begin the medita- tion with a pen and paper next to you, and at this point, list all the needs or stresses, letting yourself know that these will be addressed after the meditation is complete. Here again, we are engaging the will by taking charge of how the next period of time will unfold.
However, I have a friend who is a rabbi in his eighties who experiences ecstatic meditation, and he still uses this technique. The mind has rhythm, and the rhythm of the mind is slow to change. Many people expect that when they sit down for meditation, they will go immediately into an altered state. The actuality is usually quite different.
You may remember the first time you tried to ride a bicycle, ski downhill, or drive a car. It seems as if it should be easy, and for some people, it really is. Often when people are learning to meditate, their minds ac- tually speed up during meditation, creating a rhythm that is somewhat uncomfortable.
It helps in the beginning phase if we understand why the mind does this. There are two reasons that the mind initially increases its activity when we are learning to meditate. The first is that the mind is not accustomed to experiencing moments with- out external stimulation. The second reason is that when we meditate, we focus our attention on the mind, and the mind is used to being the instrument that is doing the focusing.
In its discom- fort, it creates more mental energy—increases its rhythm— in the effort to use the act of thinking to resolve this new and unfamiliar condition. Initially, it might seem difficult to expend the necessary ef- fort to train the body. However, all of the effort will be re- warding to both the body and mind when deeper and quieter states of awareness are experienced. The human body is the temple of the universe, but every temple, even the universal ones, must be built from a strong foundation.
How long should you meditate? Meditation of any length is better than no meditation. If you only have five minutes, it is better than none at all. Ideally, twenty minutes in the morning and twenty minutes in the evening is a minimum.
As you become more proficient in meditation, longer and longer periods of meditation will naturally occur. Initially, the way to train the body to be still is to start with very short periods of time, three or four minutes.
Each week, add a minute or two or more if you have no difficulty in keeping the body still. Build up to twenty minutes. There is an old story that coffee was discovered by prac- titioners of meditation who would often fall asleep in the midst of their meditations. This shows us that the problem of sleeping through meditation has been around for a while. Many of the meditations in this book offer the mind enough stimulation to stay awake and enough evenness of mind to experience peace.
If you find yourself frequently drifting into sleep during meditation, make sure you are getting enough rest in the night, and do your meditation in the morning, when it is easier to stay awake.
Also it must be noted that meditation relaxes the mind of some people who cannot normally relax, so the few minutes of sleep experienced in meditation can be quite beneficial. Universal Meditations. Skip to content. Four Simple Steps to Still The Mind There are four simple steps that will help you learn to still the body, and each of these steps will require more energy and attention in the beginning.
Now we have the body in a comfortable position. Now we have a comfortable body, and we have a still body. When you are sitting comfortably, remember these steps: Gently lift the chest Gently shift the shoulder blades toward the spine, and relax the shoulders Gently draw the chin slightly back, so that you feel the back of the neck lengthen Slightly incline the chin toward the chest.
Powered by WordPress. Built on the Thematic Theme Framework.