No matter if you are a brain surgeon or a fast-food employee meditation is for you, because we all deal with stress in some form throughout our life.
Youtube is a great place to start but you need to take other actions that will help you in the long run. I have a couple of advice to share with you, that can make a difference in how to deal with daily stress. Research by the Journal of psychosomatic link the association between stress and illness.
We all get stressed out at some point because of whatever it made be; work issues, family drama, financial struggle or a sense of not knowing who we are. We are all looking for a source of support from family, friends, money and physical things to fill the devoid we feel inside that adds on our stress.
I’m going to walk you through the best action steps to improve your mental and spiritual ease that will help you deal with life unexpected stressful turn.
Start With A Mindfulness Schedule
The 5×3 Fast, Or 3×5 Regular
Set 3 to 5 minutes on a timer for a quick walk, being in nature, listen to relaxing music, Focus on breathing through the belly during your break remember the 3 long breaks or 5 short breaks. You need to be in charge of your well-being, so you don’t burn out.
Make time for yourself because nobody will for you, manually put the breaks in your schedule.
3×5 Busy day – set a timer for 3 minutes in every small break to take some deep breath outside or near a door or window, listening to something that brings you joy.
- The first 3 minutes before you start work.
- The second 3 minutes before your breaks over.
- The third 3 minutes before you start driving through-traffic.
- The fourth 3 minutes before dinner
- The last 3 minutes before you go to sleep.
5×3 Regular day – set timer for 5 minutes in every regular break, take some deep breath outside or near a door/window, listening to something that brings you joy.
- The first 5 minutes before you start work.
- The second 5 minutes before you start driving through-traffic.
- The last 5 minutes before you go sleep.
Don’t Fight It Override It
When you start your meditation practice sitting in silence, you’re probably going to feel like it’s the most difficult thing to do because of all the thoughts going through your head.
It does not just happen to you, it happens to everybody the way to go about it is not to fight your thoughts, instead to override that meaning you should write down three things that when you think about brings.
That thought makes you feel unconditionally loved, they make you feel a deep sense of faith and make you feel at peace. Repeat those words in your mind throughout you sitting in silence, instead of pushing the unwanted thoughts, recognize what there are and think of the opposite of the thought you don’t want.
For example, the thought of I don’t have enough money for next month to pay the bills come up in your mind, recite in your mind I will figure out the way to pay the bills or the bill is paid, set enough time until you feel relax, and your thought get override without pushing it away.
If you feel like you think a lot about things that you don’t want, do the opposite, think a lot about the things that you wanted. Ask yourself what can I do today, who can I talk to and where can I go to make happen what I’ve been thinking about every day.
When we start thinking about things we want a lot, the mind shows us many ways to get it without manipulate or cheating others. So next time when you sit down and try to meditate a million thought come up remember to focus on one or two things That you want in life.
My two repeated thoughts are peace and health, what are your two thoughts?
Breath Through The Belly
Breath is the key to life as we all know, it’s actually the key to a lot of other things. For example acting, public speaking, singing, focusing on a physical and mental challenge task, and last but not least meditating.
Knowing how to breathe is very important, the key is to expand your diaphragm first when you breathe in and visualize that you blowing air into a balloon, The bottom expands before everything else.
So mentally visualize when you take a deep breath and that the air must feel the bottom before It reaches the top. And the next thing you need to know about meditation breathing is when you exhale breathe out as much air as possible.
So the cycle of air is fresh throughout the whole body system. By Breathing that way the body gets all the fresh oxygen it needs for the cells throughout the body to rejuvenate properly and helping you deal with stress.
YouTube Is The Best Place To Start
Youtube is a good place to start but realized to evolve in the meditation journey you need more than guided meditation, to help you develop your practice from a beginner to advance, you need books/audiobooks that talks about mindfulness and meditation.
You will have more of a target you’re will be following a book, instead of scrolling through YouTube of many Unrelated videos.
That won’t help you with your development in meditation, it is all about committed to one way of practice that resonates with your soul and sticks with it.
Beginner To Advanced
It’s possible for you If you are a person that is tired of living a stressful life day in and day out, and you just want peace of mind without running away from everything mentally and calmly respond to life instead of reacting to life.
It is possible for you If you committed to set reserve time in your schedule, with the same idea of taking five 3 minutes to break throughout your busy day to do something that helps you unwind, or taking three 5 minutes to break throughout your regular day to do something that helps you distress.
And remember to not fight your thoughts, just override it with what you want to think about. After many practices, you’ll gain more control over what you choose to think about, while you think about what you want to, remember to breathe through the belly and visualize the balloons being filled up with relaxing air and let go of stressed-out air.
The last thing I will say is YouTube is a great place to start as a beginner but you need to step up to books and audiobooks if you want to get to an advanced level of focus mindfulness meditation practice.
Thank you for taking the time to read this
Reach out with any comments, I welcome feedback.
Peace & Health