How To Clear You Mind?
All your experience and quality of life depends on your ability to know how to clear your mind? Many of us believe that our happiness and most things that happens to us depends on external factors. This, however, is not true. Our happiness depends on the way we react to what happens to us. And every other aspect of our experience: Our stress levels are the result of the way we react to events, and our ability to be productive also depends on our reactions.
Let’s imagine you are in a caravan and is hanging over the edge of a cliff. If you move too much, you will fall off the edge into a ravine. If you are aware of this situation, it is likely that feel fraught with fear. Your heart rate will increase, your blood vessels will dilate, your muscles will shrink, and you will begin to breathe rapidly. You’ll be sweating and your mind will be all over the place.
But now let’s imagine that you are in the same situation, but you think you can fly. In that case, you are probably happy to read and not worry too much about all your precarious position.
As you can see here, your belief about the situation and events is what is in controls, not your mood, but also your physiology. And guess which person is most likely to survive this situation without dropping the caravan?
You must not convince yourself that you can fly.
But this is simply a demonstration of the power of the mind and your beliefs. Now, if you imagine yourself in a more realistic scenario, you can see how your beliefs can change the way you react.
Let’s say you are standing on stage and you are about to give a speech in front of a lot of people.
Some of us don’t believe we can fly. Some of us think that we are going to say the wrong thing, that we are going to stutter, and that people are going to laugh at us. So, we start to panic and guess what? Our blood vessels dilate, our muscles contract, and our heart rate goes up. Our mind starts racing, which makes us more prone to making mistakes and our throat becomes dry and hoarse. The irony is that the speech is much more likely to go wrong simply because we are concerned that the speech will go wrong.
Now imagine the same scenario, but in which you think that everything will be fine. Or in which you don’t worry about what other people might think. This kind of quiet attention will help you act like there’s not even an audience there!
Again, it is your reaction to the event that is going to keep stress at bay.
And it’s not just these highly stressful situations that can also benefit from mindfulness and calm. Imagine for example that you come home from work and cannot stop thinking about the last thing your boss, client or colleague said to you. So, you wonder if you sent that important last email.
How present will you be when you get home? How likely is that your family enjoy spending time with you?
Imagine that you are on vacation, but the only thing you can think about is whether or not you left the oven on at home. How much do you think you will enjoy the incredible views of the mountains that pass through your window?
Imagine that you are in the gym and your mind is thinking about the computer game you were playing last night, or X Factor. Do you really think that you will be able to exert maximum force in that training?
Introduction to CBT
My goal is to help you regain control of your mind and at the same time, also you regain control over your emotions, feelings and total discipline. The end result is that you’re going to be able to become completely present in any given moment and completely mindful, thereby abandoning unhelpful concerns, stressors and emotions. CBT means ‘Cognitive Behavioral Therapy’ and is about to take control of your thoughts. CBT begins using a form of mindfulness meditation.
Mindfulness meditation is meditating in such a way that you become more aware of your own thoughts and feelings. In other forms of meditation, such as transcendental meditation, users are asked to try to completely clear their mind. Often focusing on a single point in space, or perhaps on a sound or word (this is called a ‘mantra’ and is Why do we imagine Buddhist monks humming while meditating!). The difference with mindfulness is that you are not trying to eradicate your thoughts. But you are simply trying to ‘watch’ them as they float past you. The idea is that you are realizing the kinds of things that you normally think about. But you are not committing to them and you are not allowing them to affect you. The description is often that you must see them pass “like clouds in the sky.”
Do this for a while and then write down the content of some of those thoughts. Observe the things that stress and worry you on a regular basis and reflect on them in an objective and disconnected way, without judgment.
Start by analyzing those thoughts. Some of these will be things that you are going to worrying and be stressing about. Which are going to stop you from enjoying yourself in the present moment. You are going to practice discarding them, but to help you, you are also going to take them apart using restructuring techniques.
An example of this is called “challenge of thought” which teach you to challenge the validity of your concerns or distractions.
For example, let ‘s say you are worry about not having sent an email at your job. You can overcome this by challenge your thinking. First, you wonder if there is anything you can do about it. If not, what good is worrying about it? In fact, it is more important that you relax and enjoy yourself so that you can be fresh and well to face the challenges of tomorrow.
Next, ask how much it really matters. What is the worst case? Most of the time worry for insignificant small little thing. We all make mistakes. Is better spending the time explaining the mistakes than worrying about it.
How to use body scan meditation
In general, meditation is one of the most important ways to promote mindfulness, calm, and self-control.
In the book Tools of Titans, Tim Ferriss looks the habits and routines of the world’s most successful people. What he discovers is that all have many things in common and one of the points in common frequently is that all of them meditate! Everyone from Arnold Schwarzenegger to Tony Robbins to Elon Musk describe meditation as a key tool that helped them achieve everything they have done.
When you learn to meditate, you start a method to forget your worries. However, the most important thing is that you develop a greater concentration and more focus, preventing your mind find an anxious mess to begin with.
So how do you start meditating?
One useful strategy is to start with the body scan technique. To begin, sit in a comfortable place with your legs crossed and your hands on your knees. Keep your back straight, chin up and forward, eyes closed, but make sure you aren’t in a position to fall asleep.
Now you’re going to simply scan your body by focusing on each part one at a time and then making a note of how it feels and relaxing it. Listen carefully to the world around you. You will find that there are sounds that you have completely blocked out until now and you’ll notice birds tweeting, cars honking, children playing and the wind howling.
Feel the temperature of your skin, notice if you’re on a slight gradient and even look at the light as it dances through your eyelids.
Okay, now focus on the top of your head and start to take your attention downward to your cheeks, jaw and then neck and shoulders. Stop at each point and make a note of how it feels: are you carrying any tension? Are you feeling any pain? Release tension in the muscle and then keep moving.
Eventually, you’ll reach the very bottom of your body. At which point you can begin to concentrate on your breathing for a while.
Breathing should be ‘belly breathing’, which begins with the gut expanding and then fills the lungs all the way up. Breathing steadily and rhythmically will slow the heart rate via the parasympathetic nervous system and put you in an even calmer state. Finally, bring your attention to just below the navel and hold it there. This is your center of gravity and concentrating here will ground you.
Throughout this process, you might notice your thoughts start to
drift from time to time. If this happens, don’t let it concern you. It is normal and not the end of the world—just quietly dismiss those thoughts and then return to the focus.
Finally, repeat the steps in reverse order and bring yourself back around. That was a body scan meditation!
This is a powerful tool because it is forcing you to direct your attention and to ignore the outside thoughts. More importantly, it is engaging you with your own body, physicality, and surroundings. And when you do this, your sensations become richer and more vivid.
If you keep practicing this skill, you should get to the point to become more mindful and more present. Even while moving and engaging in other tasks. That means just taking a moment to look at the world around you. Pausing to see what you can hear. And fixing your posture. It means not getting so caught up in your own thoughts. That you let life pass you by, or that you live in a constant state of stress and anxiety.
Once you can do this, then you will find that nothing can stir you in quiet the same way unless you want it to. You can always just enjoy being in the moment and forget the past and the future for a time. You can enjoy living and taste the amazing taste of that chocolate, biscuit while that email sits there in your outbox completely unsent.
This is the key to happiness— you can choose to react positively instead of negatively. You can choose to view things as a challenge or an amusing hiccup instead of a serious threat. But it is also the key to unlocking your full potential, so you perform better and achieve more.