What do you think of thoughts
Do you think too much 5 tips to calm your mind
Problems. We all have it. Some are as small as a mouse, others as large as a T-Rex.
But no matter what problems life puts in your way. They all have one thing in common ... We think about them.
We worry and think about possible solutions – whether it is productive or not.
While this is perfectly normal, it can be thinking becomes obsessive at times.
If you think about something so intensely that it becomes almost impossible to do other things, you have left the productive realm.
However, who one happy, productive and healthy Want to live life should learn how to manage one's thoughts or obsessive thinking, can stop.
And that's what this article is about.
I'm going to tell you 5 ways to calm your mind.
Make a note of this article on Pinterest to read if your mind spins again!
Following Buddhism and Western psychology, it should be beneficial if you learn to accept things and be able to let go.
Make sure to read through all 5 strategies to learn how to calm the chaos in your head.
Feel the moment with the help of mindfulness
An exciting study from 2007 revealed new insights into how practicing mindfulness works on a neural level.
It has been found that the human brain uses different types of networks in the brain to deal with the world.
I'm just trying to explain.
The first network is called the "default network".
This network is active when not much is happening around us and then begins to think about ourselves.
This network is also responsible for planning, daydreaming and thinking. In short, it determines how we perceive the world.
The second network is called the "Direct Experience Network".
When the second network is active, we perceive experiences and impressions very differently.
If the “Direct Experience Network” is active, we are not actively thinking about the past, the future, other people or ourselves.
You are much more likely to perceive what impressions you are experiencing and processing at that moment.
Using an example:
When you stand in the shower and feel the warm water running down your body, the second network is active.
It is interesting that these two networks are connected in opposite directions.
So if you had an important date later, you would probably not immediately notice a cut that you make while washing up because you are thinking about the future event and your “Direct Experience Network” is less active.
So you don't feel your senses so strongly.
Fortunately, it also works the other way around!
So if you focus on your senses and what they perceive, the activity of the first network decreases. For example, if you concentrate on how the water feels when washing your hands.
But let's get to the most important question:
How can this help you when you think too much?
You can use this knowledge to calm your mind. If you actively switch on your “Direct Experience Network”, you can reduce the activity of the first network.
This means that if you simply change your focus, you can actively mute your thoughts.
So if your thoughts are in a spiral right now, you can consciously pause for a moment and concentrate only on your breath.
Inhale for three seconds, exhale for three seconds. Feel your rib cage rise and fall. Just focus on your breathing.
At this moment your senses, the second network, become active and your thoughts calm down.
The great thing about this technique is that you can do it anytime, anywhere! Simply activate your senses.
Whether you focus on what it feels like when your feet touch the floor while walking, or how the warmth of the coffee cup feels in your hands, it varies.
The more you practice this, the more you will train your brain to experience the present moment.
Learn acceptance from a Zen master
If you've ever tried to control your thoughts, you have likely found that the thoughts keep getting stronger.
While controlling your mind feels like the logical solution, it's almost like trying Extinguish fires with even more fire.
The Zen Master Shunry Suzuki has the following to say on the subject of "controlling your own thoughts":
If you want to achieve complete and perfect calm, you must not let the various images in your head disturb you. Let them come and go and you will have them under control.
The lesson from this is:
Observe your thoughts and give them as much space as they need. Don't try to control them or put them aside.
Instead of acting like the "thought police", you should be much more of a casual observer.
This advice is given by Zen masters Annamalai Swami approved:
"If you can be constantly aware of each thought as it arises, and if you can be so indifferent to it that it does not sprout or thrive, you are well on your way to escaping the entanglements of the mind."
So learn to accept your thoughts and realize that you cannot force them to change.
Realize that everything - any problem - will pass
The Zen master Shunry Sazuki According to him, the key to calming one's mind lies in accepting change:
Without accepting the fact that everything is changing, we cannot find complete serenity. But unfortunately it is difficult for humans to accept this even though it is true. If we cannot accept the impermanence of the universe, then we suffer.
Everything changes, it is the basic law of the universe.
But still it is difficult for us to accept that. We identify strongly with our fixed appearance, with our body and our personality.
And when that changes, we suffer.
Sazuki says, however, that we can overcome this suffering by realizing that the contents of our minds, our thoughts, are in a constant state of flux.
Everything that constitutes our consciousness comes and goes.
Realizing this in difficult situations can allay fear, anger, excitement, and despair.
For example, it's hard to stay angry when you see anger for what it is. A momentary emotion that passes again.
That is why Zen Buddhism teaches that the moment is all that exists.
Reading tip: This is how you stay positive even in difficult situations!
Learn to become an observer of your own mind
If you ever get anything from Buddha, Osho or Deepak Chopra have read, then you have undoubtedly come across the phrase "become an observer of your mind".
It is very similar to the “Learn Acceptance From a Zen Master” lesson that we discussed above.
But how do you become an observer of your own mind?
Becoming an observer simply means taking a step back and becoming aware of your thought patterns and how you react to different situations.
A quote from the spiritual master Osho explains exactly how to learn this method.
“Become an observer of the streams of thought that flow through your consciousness. Just like someone who sits on the bank of a river and watches the river, you should sit next to your thoughts and just listen.
Do nothing, don't interfere, don't stop them in any way.
Do not suppress your mind in any way. When a thought comes, don't stop it. And if he doesn't come, don't try to make him come. Remember, you should just be an observer.
With the help of this simple exercise you will see and experience that your thoughts and you are separate. Because you realize that the one who thinks the thoughts and the one who watches the thoughts do not have the same energy.
And when you become aware that you are not your thoughts, the life of these thoughts will weaken, they will become more lifeless.
The power of your thoughts lies only in the fact that you think they are you. That's not true. "
Learn the art of reframing to transform your thoughts
When we think too much, it often goes hand in hand with negative thoughts about ourselves.
- "Yes, you could have acted better in that situation, you fool."
- “Sure that went wrong. I can't do that properly either. "
- “No wonder he doesn't write back. You don't deserve a guy like that anyway. "
Every time you allow your thoughts to drag on you like that, the little monster in your head just keeps getting stronger.
This little devil, who puts you down and wants to keep you small, feeds on your negative thoughts.
As we all know, once this vicious circle of thoughts has started, it is difficult to break. And the longer we are in it, the more difficult it becomes to get out of there.
It is precisely in these moments that a little positive psychology can help tremendously. Because with the help of "reframing" we can ensure that this little monster starves to death.
The word "reframing" appeals to me reinterpretation translate and that's exactly what we do.
Wikipedia defines this technique as follows:
“Reinterpretation assigns a different meaning or meaning to a situation by trying to see the situation in a different context (or“ frame ”).
The metaphor behind the expression goes back to the fact that a picture frame defines the section of the overall picture, as does someone's point of view with regard to reality. If we leave this spiritual definition, new ideas and interpretations can arise. "
Here are 6 ways to re-frame a negative mindset:
1. The first step is to consciously identify the tone of inner dialogue that you use on a daily basis. Is he good or bad? Listen to your thoughts to find out.
2. Try to notice when you use negative words or phrases. The best thing to do is to write it down in a notebook or type it into your smartphone.
3. Now is the time to pay attention to the moments when you think badly of yourself, other people, or a situation. Which situations cause your thoughts to slide into negative directions?
4. If you recognize negative thoughts, you should write down what you are feeling, what time of day it is and where you are.
5. As soon as you notice that the negative thoughts in your head are getting louder, you can stop them by saying "Stop!“Say. This in itself is a powerful way to put a stop to your negative thoughts and to see how often you think negatively.
6. Now go deep into your thoughts and ask yourself whether your assumptions are even true.
Let's assume that you think something is negative ...
What makes you so sure? Why do you assume that something is bad when it may not be? Is there any concrete evidence to back up your assumptions?
For example, if you keep telling yourself that you can't handle something, you might want to ask yourself if you can handle it after all!
Because the second thought feels more hopeful, leads to more creativity and provides a more positive worldview, which will make you happier.
By challenging your thoughts and generalizations, you are helping yourself to see that they may be irrational and that it is more useful to be optimistic.
Conclusion: This is how you stop thinking too much
As you have noticed, these 5 strategies are basically very similar and yet very different. They are all helpful.
Here is a quick summary of the lessons that can help you implement them all:
Practice focusing on the present moment by focusing on your senses.
Learn to accept your thoughts and realize that you cannot force them to change.
Understand that constant change is the only constant in the universe. When you experience uncomfortable emotions and thoughts, be aware that they will not last forever.
Realize that you are not your mind and you don't have to believe your thoughts.
Question the validity of your thoughts.
If you think others can benefit from these great strategies too, feel free to share this article on your favorite social network.
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