1 Way to DEFEAT Stress, Anxiety + Muscle Tension
Let me show you how to go from a “million miles an hour” to cool, calm and collected…
Perfect if you:
Can’t stop the chatter in your head
Feel like you’re always on the go
Can’t sit still, can’t concentrate
Never meditated before
– Just like Sunshine Plaza, which can get a bit noisy, hectic and busy, so too can your mind, leading to increased stress. In this short video, I want to give you a quick, simple, easy and free tool that you can start using to better manage your stress, so you can be happier and healthier. Let me share with you a really simple but powerful technique for meditating.
Now, this technique is perfect for people that have never meditated before, people who struggle with meditation. Now, really important to understand, I speak to a lot of people about meditating and they say to me, you know what, I cannot do that, it is too hard, it is too difficult, I cannot sit still for that long, I cannot stop the chatter in my brain, my brain is always busy. That is exactly why you need to meditate. It is something that we are working on.
We need to get your brain to calm down, to focus, and to be able to block out all the chatter, and to relax, and to be mindful of the present moment. That is exactly what we are working on, and the reason that you find it hard, is because we need to work on it.
That is why we want to do it.
You can imagine how silly it would be, if we never worked on things that we found difficult. I cannot go to the gym, I am unfit. I cannot eat well, I am not healthy. Sounds ridiculous when you say those things, but everyday I hear people say things like, I cannot meditate, I cannot concentrate for that long. I get bored when I sit still for that long. That is why we are doing it. So, let me show you the technique of box breathing, which I think is a great way for beginners and people who struggle with meditation, to get started.
So, the goal of meditation, is to be mindful of the present moment, and the way that we do that, is we use things like mantras, or we listen to some guided meditation, to stop all the chatter in our brain, and all those thoughts that pop into our head, and we just listen to what is in the present moment. Box breathing is a really great way for beginners, to use a mantra, to escape all the chatter in the head. Now, the thing is, you will get thoughts, they will come and go. Thoughts will come into your head. That is okay. Do not judge them, do not do anything, just let them come and just let them leave your mind, alright?
With box breathing, we are going to do 4 things. So, think about box, that has got 4 sides, and what we are going to do, is, we are going to breath in, we are going to hold that breath, we are going to breath out, and we are going to hold the breath out. And that completes the 4 sides of the box. Really easy. You are going to do each those sides of the box for a count of 4, and that is all you need to do. Close you eyes, find somewhere comfortable to sit down. I prefer to not have your back supported, so you do not have a tendency to over relax and fall asleep. That is not the goal of meditation.
Goal is to stay present.
So, you are going to take a nice upright, comfortable posture, close your eyes, breath in through the nose, for a count of 4. Hold for 4. Breath out through the mouth for 4. Hold that breath out for 4. And in through the nose again for 4. And you just repeat that. So, grab a kitchen timer, use the timer on your phone, and set it for a time limit. If you’re one of those people who has never meditated before or you find it really hard to stop what you are doing, to calm the chatter in your brain, you may only start with 2 minutes. That is fine, start with 2 minutes and add 1 minute every week.
Now, all you need to do is, find a comfortable place to sit, sit nice, tall and upright, close your eyes, and you are just going to count your 4’s along the edges of the box, and just go around the 4 edges of the box, doing the breath in for 4, hold for 4, breath out through the mouth for 4, hold that breath out for 4, and then we are back to breath in for 4 through the nose. Really, really easy.
So, start doing it, give it a go, let me know how it goes in the comments.
And if you enjoyed this video, then share it on your timeline. You never know which of your friends or family could benefit from meditating.
Thank you again for watching and I will speak to you soon.