How to calm down with mindfulness

Episode 9 of the Happy Meditator - Practical Mindfulness and Meditation podcast, hosted by Tamy Khan, titled "How to calm down with mindfulness " was published on May 28, 2020 and runs 5 minutes.

May 28, 2020 ·5m · Happy Meditator - Practical Mindfulness and Meditation

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Summary

During times of uncertainty and stress, we could have our minds set on negative thinking. Our mind is always trying to forecast the future as a way to protect us. That is why we plan and prepare for things because we like to prevent difficulties, setbacks, and frustrations. Most of the time, our mind tends to forecast negative scenarios that will never happen. If you are worried and deeply stress about a situation that is not on your control, this negative forecasting is more frequent and more substantial. You could be getting caught in negative self-talk that only builds more stress and doesn’t do you any good. Here is one proven way that you can start to use right now to disrupt your negative thinking and calm down that inner voice. Calm down the negative inner voice Step 1 Whenever you listen to your inner voice, asking: What if this bad thing happens? Stop and don’t get caught in trying to find an answer. Step 2 Write down the what-if question and then close your eyes. Ask yourself, Is this thought real?  Stay silent and see what arises. How do I feel when I think this way? Observe what happens. Notice any sensations or feelings that arise. Open your eyes and write down the answer and what happened when you asked the questions. Step 3 Final question, how can I turn this situation into a positive one? Find the positive side or lessons that you could learn from the unwanted result. One quote “It’s your reaction to adversity, not adversity itself that determines how your life’s story will develop.” ― Dieter F. Uchtdorf One question What valuable lesson have you learned from the uncertainty you are dealing with? ----- If you're enjoying this podcast, please subscribe and/or leave a review. If you'd like more information or want to connect with me, visit https://happymeditator.com/

Episode Description

Most of the time, our mind tends to forecast negative scenarios that will never happen. If you are worried and deeply stress about a situation that is not on your control, this negative forecasting is more frequent and more substantial.

You could be getting caught in negative self-talk that only builds more stress and doesn’t do you any good.

Here is one proven way that you can start to use right now to disrupt your negative thinking and calm down that inner voice.

Calm down the negative inner voice

Step 1

Whenever you listen to your inner voice, asking:

What if this bad thing happens?

Stop and don’t get caught in trying to find an answer.

Step 2

Write down the what-if question and then close your eyes. Ask yourself, Is this thought real?

Stay silent and see what arises.

How do I feel when I think this way? Observe what happens. Notice any sensations or feelings that arise. Open your eyes and write down the answer and what happened when you asked the questions.