Meaningful relationships are all about emotion and feelings. Feelings of caring, support, friendship, trust and vulnerability. Emotions such as humor, compassion and forgiveness. Nurture your relationships by creating positive feelings and emotions. Be quick to forgive and to offer support. Give encouragement and appreciation often. Listen more, speak sweeter. What has been your experience?
The biggest obstacle to experiencing our inner peace is fear. Fear starts small but can become extreme if we let it. To deal with fear we need to be vigilant. When we feel that first tightness in the abdomen or notice that first anxious thought it’s time to do something about it.
Do you tend to notice your fears sooner or later?
How do you deal with fear in your life?
With all of our thoughts and actions we can ask ourselves, is this thought or action going to bring benefit and no harm. If yes, we can go ahead and cultivate that thought or do that action and still maintain peace and happiness.
Letting go is important for becoming more free and happy. The easiest way to let go is to gradually
reduce something that we know is harming us or others. For example, we can slowly reduce the number of movies and tv we watch if we are feeling sluggish. If we are having a good deal of anxiety we can begin
to let go of fearful thinking about our future.
What has helped you to let go?
What benefits have you received from letting go?
Much of our fear is caused by our fearful thinking. If we can catch ourselves early when the fearful thoughts and feelings are just arising it is much easier to let them go and to switch the mind into a positive direction. To catch our challenging emotions early we need to stay present or stay aware.
This approach is also true with other difficult emotions such as anger, greed, envy, depression, guilt and shame.
What has been your experience?
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.