Stress: Seven steps to an inner calm

Stress: Seven steps to an inner calm

The Times: (Andy Puddicombe) Just seven steps, implemented each day can help you find your way to peace and tranquility

Take 10 minutes out each day

This is a simple, basic meditation that is best done at the start of the day. Find a quiet place where you can sit without being disturbed.

Take a couple of deep breaths and close your eyes. Become aware of your senses: the feelings in the body, the sounds and the smells around you.

Don’t think about them, simply notice them.

Next become aware of the breath.

You don’t need to breathe in any special way, just notice how the rising and falling movement of the breath feels in the body. Each time the mind wanders, gently bring it back to that same point of focus — the rising and falling sensation of the breath.

Make it a daily exercise

A bit like learning any new skill, meditation works best when you do it regularly and often. It doesn’t have to be at the same time every day, but you may well find it easier to stick to this way.

Be conscious of what you’re doing

We live on auto-pilot, especially when we do things that we have done thousands of times before — brushing your teeth or drinking a cup of tea, for example.

Choose just one of these activities to be fully conscious of each day.

Rather than let the mind wander off into worrying, planning or thinking about things, notice what it feels like to actually drink a cup of tea. What does it taste, feel and smell like? It’s amazing how much we miss because we are simply lost in thought.

Resist the urge to control the mind

When we first become aware of the constant chatter of our thoughts, we try to “stop thinking”, which is impossible. Focus instead on being at ease with whatever is happening in the mind. If it’s busy, OK, it’s busy. Resist the temptation to try to control it. If you feel irritated or upset, that’s just how it is sometimes. Don’t fight it. Let thoughts come, acknowledge them and let them go. By allowing thoughts and feelings to flow in this way, they are usually much more short-lived.

Shift the focus from ‘me’ to ‘you’

Have you ever noticed that the more you focus on your own problems, the bigger they seem to get? Take a moment to reflect on those people close to you who might also be having a tough time with things right now. How are they feeling? This simple exercise helps to put your own difficulties into perspective and to develop empathy and understanding towards that other person.

Ease off the gas

If you look at the best sportsmen and women, they seem to play with a sublime lack of effort. Roger Federer, the tennis player, is one of the best examples of this. Trying harder does not mean performing better — often it’s just the opposite. By approaching everyday activities in a slightly more relaxed and measured way, things not only will become more enjoyable, but also will be done that much better.

Take practical steps

When life becomes so busy that you hardly have time to breathe, it’s unrealistic to expect a lot of headspace.

If it’s possible, try to simplify life a little. Look for ways to reduce the amount you’re doing, or ways of doing it more effectively. Similarly, if you have lots of thoughts racing around your mind, take a couple of minutes to write them down. This can help to free up the hard drive, and at least give a feeling of additional space in the mind.

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Article printed from Wildmind Buddhist Meditation: http://www.wildmind.org

URL to article: http://www.wildmind.org/blogs/news/stress-seven-steps-to-an-inner-calm

Attention please!

Tavishi Paitandy Rastogi, Hindustan Times

Email Author

New Delhi, February 20, 2010

First Published: 19:45 IST(20/2/2010)

Last Updated: 19:54 IST(20/2/2010)

For HR consultant Nikita Behl, life is fantastic. A star performer at work, she has nothing to complain about. Apart from one thing, that is. She just cannot concentrate on anything. “I am very fidgety and restless. I keep thinking of a million things at the same time,” she says. So what’s wrong with that? Well, says Nikita. In her hurry to finish one job and get on to the next, she fails to concentrate on any. This leads to errors and jobs badly done.

Blame the fast pace of our lives, say experts. Few of us these days are exempt from a short attention span, and that’s because we have stressed and overactive minds, says psychologist Bhawna Mehra.

But attention issues are not tough to work on. “All it takes is a deliberate effort to concentrate and relieve your mind of undue stress and negativity,” says psychologist Seema Hingorrany.

That sounds easy, but is it? It could be, if you learn to manage your time a little better, acquire a positive attitude – and approach the problem like this.

Start slow
When you begin the day, say experts, do it in a relaxed way. “If you get up in a hurry and rush to work, your energies get wasted right at the start,” says Hingorrany. “The urgent need to get to your workplace doesn’t let you concentrate on how exactly you want to go about completing the day’s jobs. So you lose focus, wasting a lot of time. This results in not just spoiling the work in hand but also delaying the next job.”

Most of us schedule lists in our heads of things to be done. But while work discipline is always a good idea, it’s important to understand that everything cannot go like clockwork every day. “Not everything will fall into its perfect place every day and not everything can be done as routinely as it’s usually done,” adds Hingorrany. “So it’s essential to let go and take things as they come. You need to stop getting hyper about non-resolvable issues such as a traffic jam or waking up late. Rather, focus on how to make the best of the time you have left.”

Breakfast well
Breakfast is the first thing you dump when you’re in a rush, but if you want to improve your ability to focus, you must eat well. “The body needs sugar and glucose as fuel every day,” says Bhawna Mehra. “A healthy breakfast provides all the necessary elements to help you sort out problems. Most important, it gives your body the energy to start the day. It also de-clogs the mind.”

To help you function better, make sure your daily diet includes an adequate dose of vitamin B12, as it plays a key role in the normal functioning of your brain and nervous system. “It’s generally found in meat products, so most vegetarians have a vitamin B12 deficiency,” says Mehra. “So they should eat beetroot, almonds and walnuts regularly.”

Take a break
The minute you feel that you’re losing concentration, get up and take a break. Micro-breaks within the work area are as important as weekend breaks outside the office, says Hingorrany. “With millions of things happening around us, it is only normal to start thinking about other things or looking elsewhere while we are engaged on some task. Drop whatever you are doing and take a walk, chat with friends, finish a phone call or have a coffee. A break is always refreshing.”

Stub it out
A lot of people feel cigarettes help them concentrate better. But that is incorrect, say experts. “Nicotine may give an immediate kick but in the long run, it makes you restless and impatient,” says Hingorrany. “This leads to a hyperactive mind and you lose focus. So avoid cigarettes. Instead, take a bite of chocolate when you feel the need for a smoke. The sugar will satiate the need.”

Drink it slow
When you feel you’re losing track, sip water or lemon juice very slowly. “Water and lemon water help calm you down,” says Mehra. “Sip slowly and deliberately to soothe your nerves. An overactive mind is a sign of a stressed mind and it is essential to put it at peace.

http://www.hindustantimes.com/StoryPage/Print/511014.aspx

Human Mind and .....

he mind is like the wave and the Soul is like the ocean. And the connection between the two is that the mind cannot be without the soul, but the soul can exist without the mind. So in meditation you drop the mind, you become one with the totality that is the ocean. Therefore there are both existing together, the mind as well as the soul, like the wave as well as the ocean. - Sri Sri Ravi Sankar

Human Mind and the Sea

As I watched the sea on several occasions, I wondered how it revealed its emotions and was caught in a very intriguing comparison with the mind.

The sea can be compared to the human mind. Just like the various states of mind, the sea also has its days when it is turbulent while there are times when it is extremely calm and tranquil.

The times when the sea in its ugliest form revealed by high tides lashing the shores, nobody dare venture near it. People stay away. Compare this whenthe sea is calm and friendly; people gather near the shores enjoying the cool pleasant touch of the waves.

The internal turbulence and turmoil or the calm serenity of the mind is visible for others to judge.

Think and relate the similar states of the human mind with the reactions of the society. I am sure the people will react much the same way as they would with the sea. An individual in a turbulent state of mind would react in a very nasty manner, because of the fact that he/she is not able to control theemotions , results in people staying away from the individual. An individual who is calm and balanced, definitely is much more friendly, acceptable and approachable. There is warmth and pleasantries creating an atmosphere of togetherness.

However there is a difference, which if understood, will benefit the individual and the society. The various states of the sea cannot be controlled, while the human mind is definitely controllable. This ability to control ones emotions differentiates the ordinary from exceptional.

Let us all try to control our emotions, especially the turbulent ones and do not vent our feelings externally, which will only affect our relationship with others. Warmth and camaraderie will make the society a peaceful haven.

Rugged charm of Karnataka’s wild, virgin forests

- By Ritu Dalmia in DC 07-FEB-2010

Sometimes I think we Indians, even residing in India, including myself, have not seen enough of India. Every year I make plans to go to destinations like Africa, I dream about Namibia, I wonder what is the best time to go to Japan, and for some strange reason we just take India for granted. Well, this has changed.
My new year resolution for 2010 is to see at least two new places in India every year, and just to prove how serious I am about this, I promptly on the first day of the year left for Karnataka with a group of friends. What a trip. I left every destination wanting a bit more, just with that just small bit of me wanting to stay back yet another day, sure sign of a successful trip I guess.

Kabini
Where we stayed: The Bison jungle retreat was not easy to locate, but what a charming place once we found it. Located on the shores of river Kabini, overlooking the Nagarhole wildlife park, it would be safe to say it is the best place to stay in the region.
The ambience and style is inspired by lodges in Africa. Tents have been imported from Kenya and are mighty comfortable. Service is slightly iffy, but saying that, the charm of the place more than makes up for it. Make sure you make an appointment with Babloo for a head massage. Our friend Mr Chin who experienced it first hand swears that Babloo was “the best thing that happened to the Bison”. In terms of location, it was perfect to explore the lush green forests of the area.

What we saw: Many Asian Tuskers, a pack of wild dogs, wild boars, spotted deer, crocodiles, woodpeckers, mynahs hawks and the babbler.
What we ate: It is shameful even to recount the packets of bread that must have been used every morning for breakfast, devoured with fried eggs and green chillies. The shahi tukra and the chicken biryani deserve a special mention.

How to get there: Fly to Bengaluru and drive via Mysore. Approximately five hours by car, provided you get out of Bengaluru within an hour.
Highlight: Coracle ride on the river Kabini in true “Mani Ratnam” style (yes, I even heard some of the group members crooning away Dil hai chhota sa).

Siddapur, Coorg
Where we stayed: The school estate run by super efficient Rani Aiyappa is what a perfect home stay should be. Nestled in a 250 acre coffee plantation, Rani started this just to earn some pin money and now it is a full time job for her. Her beautifully manicured garden is such a treat, nearly as special as the meals served by her well trained kitchen. Rooms are spacious and have an old English charm to them. The house is over 100 years old and part of it still retains the old-world charm.

What we ate: Now this is going to be a very long list. Each and everything that we ate was pure delight, every lunch, every dinner was a long affair. However, the Pandy curry (Coorg pork curry) deserves a special mention because the entire vessel was licked clean by us.

What we saw: Actually I saw nothing, I was more interested in lazing around in her garden, and reading, and waiting for the next mealtime. The others went to the elephant orphanage expecting to give a pedicure to the elephants, but I believe they were quite disappointed.
Highlight: Walk through the plantation with KK, our co-host and Rani’s shy husband.

The writer is a chef and owner of Diva