1. Trying something new can be refreshing for the mind and activate our creativity. You could join a new group or take a short trip or introduce yourself to someone you’ve never met before.
2. Take up meditation or if you’re already meditating, practice for a little longer. Meditation gives the mind a rest and we begin to connect with our inner contentment. After meditation the world looks brighter and we feel more balanced mentally, emotionally and physically.
3. Do something you love to do. We all feel joyful doing things we love, so make time for these things.
4. Do something for someone else. When we serve others we feel good about ourselves and we strengthen our connection with others.
5. See and feel the beauty around you. Take the time to really see the nature around you. Perhaps go up close to a flower or leaf and be amazed by the detail, scents and sounds.
This feeling your emotions exercise can be used for all challenging emotions that arise. Remember all emotions are okay. They’re part of being human.
Steps you can use:
1. What situation or person triggered this negative emotion?
2. What emotion are you experiencing? Remember, no negative judgments about it.
3. Where do you feel this emotion in your physical body?
4. Stay very present and 100% feeling the emotion – no thinking.
5. Now stay fully in touch with the feeling or emotion and a take a deep inhalation and a slow exhalation.
6. Notice if there is still some of this particular emotion left. If yes, repeat the steps until this emotion is completely gone.
7. If there are any other emotions around the original challenging situation or person go through the above steps until they are released.
8. Bring whatever new positive thoughts or images that feel appropriate to you.
1. Stop introducing more negative thoughts. Instead witness or observe these emotions. The emotions will begin to subside.
2. Breathe slowly, smoothly and deeply. Any emotional upset will begin to dissolve. Deep breathing also helps to keep the mind more positive.
3. Replace any negative thoughts with positive ones. You can also replace detrimental actions with beneficial ones. As negative emotions need a constant supply of new negative thoughts, creating positive thoughts will result in any existing emotions to begin to release.
4. Use a mantra. A mantra is a powerful, beneficial sound vibration. It helps the mind to be more steady and positive. Any challenging emotions present will begin to dissolve.
5. Repeat an affirmation. You are filling up the mind with something uplifting. For example, silently repeat, “I am relaxed.” Any emotions will begin to dissipate.
6. Focus on your heart center. This will help you to have more loving, caring and compassionate thoughts, thereby lessening detrimental emotions.
7. Do something positive for someone or do a beneficial action. When we put our attention outward, we forget about ourselves. Any emotional stress will begin to dissolve through lack of attention.
8. Practice meditation. In meditation the emotions naturally begin to subside as we focus on our meditation technique.
9. Practice hatha yoga. Hatha yoga is a wonderful practice for regaining emotional balance. It helps to release emotions that may be stored in the physical body.
10. Exercise mindfully. Exercise can be a great way to release emotional stress.
11. It’s okay to feel. Let yourself feel your emotions to let them go. Stay tuned to the next blog which will outline in detail how to feel your emotions.
Emotions are a natural part of being a human being. How are they created? Primarily our emotions are created by our thoughts, our beliefs and attitudes. Positive thoughts tend to create positive emotions such as happiness, excitement and satisfaction. Negative thoughts tend to result in negative emotions such as fear, guilt, shame, anger, envy and greed.
Often the ego is involved when negative emotions are being generated. Perhaps some limiting beliefs are triggered or some craving arise or we’re blaming someone else or we’re defending our point of view.
The better we’re able to manage our minds (including the ego part of the mind) the more emotional balance we will have. That is, the more calm, clear and positive we can keep the mind the more stable and positive our emotions will be.
Where do we start? Start with a heartfelt desire to grow. Stop blaming others, become aware of your triggers. Catch yourself early when emotions are arising. Learn how to feel your emotions. Be willing to ask for help.
Here are some mantras from various faiths and spiritual traditions. Choose what resonates with you. Truth is one paths are many.
1. From the Yoga Tradition: Om Shanti. “Om” means the hum of the universe and “Shanti” means peace on the deepest level. Repeating “Om Shanti” assists you to feel more peaceful and content.
2. From the Buddhist tradition: Om Mani Padme Hum. “Om” is the universal sound vibration. “Mani” means jewel or bead, “Padme” means the lotus flower and “Hum” represents the spirit of enlightenment. This is a powerful and well-known mantra. Repeating “Om Mani Padme Hum” invokes compassion, purity and wisdom.
3. From the Islamic tradition: Ya Salaam. With its recital, we get connected with ourselves and the Divine, so it’s powerful and effective. The main purpose of reciting this mantra is to gain peace of mind. It is recommended for those who get stressed easily due to various pressures.
4. From the Christian tradition: A-men – the Word.
5. From the Jewish tradition: Shalom – Inner and outer peace.
The mind can become distracted, agitated, fearful or dull. It can create cravings and limiting beliefs. What can we do? We can give the mind a curly hair. Give it something positive to focus on. We can use a mantra. A mantra is a sacred and uplifting sound vibration. This sound vibration was heard in deep meditation. Repeating a mantra brings benefits on all levels. Mantras help to calm, clear and create a more positive mind. They increase and balance our energy, harmonize our emotions and relax and improve the health of the body.
There are mantras in all of the major faiths or religions. Mantras can have different meanings but all of the universal mantras help us to connect more deeply with our own inner peace, happiness and love.
Deep breathing benefits us in many ways.
- It helps to calm, clear and focus the mind
- Increases and balances our energy
- Helps to open our hearts
- Harmonizes our emotions
- Leads to a more positive mind
- Relaxes and improves the health of the body
- Releases stress
Deep breathing can be combined with affirmations for greater benefit. For example, on the inhalation, breathe in and silently repeat strength and on the exhalation, breathe out and silently repeat, relax.
When using affirmations focus on the feeling. In this example, when repeating strength focus on the feeling of strength.
When we have the right goals (ones that we are passionate about) we’ll naturally have the energy to accomplish these goals and the energy and drive to go through the challenges that will likely arise. Having the right goals gives us the best chance to achieve them.
You can have goals in all areas of your life such as relationships, finances, career, leisure, health, school, spiritual practices, home, family and whatever else you would like on your list.
What are your goals and dreams? At this stage in your life, what are you passionate about, what excites you? What do you dream of doing?
Remember your dreams and goals are unique to you, everything is okay. I encourage you to take some time this week to explore.
We can make each moment a peaceful one or a caring one or a useful one. If a moment is difficult or painful the next moment can be better. It’s our choice. Let’s make each moment a good one.