How Do You Turn Off the Stress?
You allow yourself to relax.
Today, that is much easier said than done. The following techniques can be used each day to help you turn off the stress.
- Do a body scan – Start with your head and work down to your toes. Focus on how each part of your body feels. Notice if you have any tension, if your relaxed, or if your anxious. Then, allow each body part to relax. Start at your toes and work your way backwards, up to your head. Let each one fully relaxes before moving onto the next.
- Focus more on your breathing – When you breathe there is a process. Several times throughout your day focus on that process. Take 3-5 deep inhale-exhale combinations. When you notice your thoughts begin to wander, return the focus to your breath. Continue this process 2-3 times.
- Use visualization or guided imagery – Both will have your focus on a scenario in your mind. You can try picturing yourself accomplishing tasks throughout the day and imagine how successful you’ll feel at the end of the day. You could also focus on how you will spend your next day off. Whatever you choose, take time to notice and feel all the little details. If you choose to use guided imagery, there are many audios available to you online and offline.
Quick and Easy Meditation You Can Use Every Day
Successful people meditate for the simple fact that it helps them be successful. Without meditation they would lose their focus, concentration, creativity, and awareness. Instead, not meditating will increase your stress levels. Meditation may seem like a daunting task, but it is easy to get started. Use the following step-by-step process you help you begin meditating every day.
- Find a quiet place without distractions – You do not want to be interrupted while you meditate. You want an area where you can sit or lay down, depending on which is more comfortable for you. Make sure you will be distraction free for five to thirty minutes. You can sit in a chair, cross-legged on the floor, or lie down. (It is okay to have comfortable cushions or blankets to use.) Let your hand fall where they are comfortable. You want to be in a position that you can remain in for a period time without moving.
- Get in the moment – Focus on the present. Focus on your current surroundings. Focus on your senses – what do you feel? What do you hear? What do you smell? What do you taste? What do you see? Notice if there is any tension in your body and where it is located. Pay attention to where your thoughts want to take you and come back to the moment.
- Concentrate on your breathing – Take long inhales and exhales. You do not have to count, but if it helps count to 3 or 5. Make sure you breathe through your nose. Your thoughts will wander, simply bring the focus back to your breathing.
- Notice your body relaxing – Your body will begin to relax. Notice where it relaxes and how it relaxes. You may want to begin with your toes and work up to your head. As you focus on each body part, remember to keep breathing. You want to exhale the stress from your body.
- Practice makes perfect – It may feel weird at first, that is okay. Keep at it. Practice each day for 5 – 30 minutes. Begin with five, then move to ten, fifteen, and so on. Remember that this is for you and it doesn’t have to be perfect – you simply want to build a success habit.
Other Easy Meditation Techniques
You may not be ready to sit and begin meditation. Or, you may not feel that is for you. There are other ways to meditate that do not involve sitting and focusing on your breath.
- Walking Meditation – You can try walking meditation. It is very similar to the meditation guide in the previous chapter, except you are walking. You want to make sure that you choose a place to walk that is going to be safe. Since you are focusing on your breath and steps, you do not want to walk in a place with traffic. Walking meditation is a great lunch break activity to recharge your energy for the day.
- As you walk try focusing on your foot. Notice the heel touching the ground, rolling up to the toe, and lifting in the air. Feel it landing on the ground. Notice the sensation of taking a step throughout your body. You can inhale three steps and exhale three steps. Remember, even with this technique your thoughts will wander – keep bringing them back to the moment.
- Interesting Experiences – Every day we have those unexpected experiences. They make us feel great because our brain is not focusing on the chaos of the day. It stops to enjoy the moment. You can cause these experiences to happen. It’s about creating a fresh experience. When you leave work, give yourself a few minutes to leave it behind and get ready for what happens next. If you go home to your family, act like you have not seen them in months. Let them know you love them and act as though nothing has happened that day except seeing them.
- Another way to try this is to really focus on each person throughout the day without focusing on your current To-Do’s. For example, when someone in line at the store starts a conversation with you, focus on that one person and stop thinking about work. Or, if you are talking with a co-worker focus on something that isn’t work related and enjoy the moment. Let everything else around you go.
Both of the above techniques work because they allow your brain to take a break from the chaos of everyday life. You can relax and enjoy the moment.
- Gratitude Activities – Another way to help your body relax is to notice all the things that are good in your life. Notice all the things that you have accomplished today, yesterday, this week, this month, and this year. You can keep a gratitude journal by writing in it every day. You can have a friend that you call or email that you share daily gratitude’s with, or you can have daily family meetings to share your successes. Noticing the happiness and success in your life only help you gain more.
How Do I Become More Successful with Meditation?
You can integrate meditation into your daily life to become more successful. Use the strategies throughout this book to help you live a healthier, stress-free life.
The key to becoming more successful is to reduce the stress in your life so that you can gain more focus, concentration, creativity, health, and energy. Developing a meditation practice will help you become stress free, more successful and more capable to achieve your life’s purpose.
- As you learn to meditate, think about it integrating into all parts of your life. You want to live a lifestyle that compliments your meditation.
- Be sure that you remain committed. It will take time to learn this new technique for success. Practice every day knowing that you will be better tomorrow.
- Keep your focus. Know why you are learning to meditate and keep that purpose in mind as you learn this new skill.
- Develop a mindset that allows you to practice meditation each day. Do not feel that it must be done a certain way or the exact same every day. Allow yourself to learn through the process.
- Remain connected with your feelings and emotions. For meditation to work, you need to relate to your feelings and emotions. Feeling through your senses will allow the best meditation practice.
Meditation for Success
Know what you want. Use meditation to help you get there. Successful people all over the world use meditation as one of their tools. Decide what, when, why, and how you want to begin your practice – plan it – and do it. Take your meditation practice from home to work, and back again. Once you learn the basic techniques of meditation, you will see improvements throughout your entire life.