Outside EFT and PSTEC, does anyone know any quick exercises for beginners like me when something comes and knocks away my happy/normal state of mind?

I'm aiming to have better equilibrium ALL the time, but just occasionally something happens that leaves me (as a first instinct anyway) to dwell on the issue, chase it in circles... kind of like the thing when you have toothache and keep poking it, not because you enjoy it but just to see if it hurts any less.

I know I do this with stuff that upsets me, and I wondered if anyone has any short sharp ways of changing my vibrational level (excuse the hippy term), when something knocks it off course.

Grateful in advance for any suggestions!

Conscious Breathing

You can do this sitting or standing, or lying down. Eyes open or closed. However you prefer.

Give yourself s couple minutes. Think on the word 'relax' or 'calm'. Then put your attention on your breathing.

Now breathe consciously and deliberately, seeking to make each breath relaxed and deeper.

Breather in and out, with your attention or focus on your breath and your body, thinking 'relax' or 'ease' 'poise' or 'calm'

After a few breaths notice how you are beginning to feel

Go on in this way for a few more breaths, to deepen the experience.

Phi

I'm interested in hearing this as well Fountainbleu....I've just experienced something like what you're referring to here that had me in serious panic mode for about a week. The only thing(s) that stopped it for me were asking a group of friends to pray for me and then seeking some 'professional help' (that related to the nature of the 'problem' not counselling from a paid counselor) on the subject. As he spoke to me I felt it all melt away. I had been fighting this tiger in my mind, doing all the things I knew to do but like what you said....mine kept jumping back on me time and time again. It was a tough spot........ I'll say a prayer for you and whether or not you're a believer or religious of any nature won't matter. I hope you find the peace again soon and if you do, please come back tell us what worked for you......(hug)

quote:

Originally posted by Katie Jane:
I'm interested in hearing this as well,.....

Katie,

Did you try the Conscious Breathing?

I’m currently working, and a few unexpected contingencies have come up. As I’m working a part of my attention is on breathing, deeply, and in a relaxed manner.

I notice I do a slight variation of the exercise I noted above. Sometimes I hold each breath a few seconds (say, 4 to about 10) when I take in a full breath, before letting the air our (in a relaxed way). I noticed this helps me stay PRESENT and focused.

It’s so easy. And so convenient. No external apparatus (priest, mentor or guru) needed.

To further encourage you to give this a go, consider the following?

“There is nothing about your physical awareness that connects you more to the Non-Physical aspect of your Being than that of your breathing.

Many assume that the process of breathing is only about your physical nature, but that is not the case. The process of breathing is much more than an essential function of your physical body. Indeed, it is the flowing of Spirit to you, and through you.” Abraham-Hicks

Phil

There is a research group that calls themselves and their technique Heartmath.

The most basic exercise they describe as getting yourself back into "coherence" - another way of saying back into balance or back to good energy/vibrational balance.

It is exactly what Phil has described with an added point to focus on your heart. One way to easily do that is to imagine your breath coming in through your heart and exhaling out through your heart.

You can go to their website and get all sorts of wonderful information - no way can I do the topic justice, but just a couple of things...

It is a wonderful little meditation that you can do with your eyes open, ANY time! When driving, sitting in a meeting - any time. It gives immediate results. If I am stressed or upset, I can get into coherence and move forward with whatever I need to do in the moment.

Their research is into the field of heart intelligence (mostly we think our intelligence is based in our brain alone). It very much (from a scientific view) fits into our conversations here about the importance of feelings.

Here’s another way to do the Conscious Breathing.

Combine it with physical exercise.

The exercise need NOT be anything grueling. In fact, I make a point of exercising with Conscious Breathing an ENJOYABLE, refreshing experience. You can think of this kind of exercise as simple body movements, like slow, gentle Tai Chi moves. Or, if you like it a little more robust, you can do some ‘body weight’ exercises, in easy, relaxed ways, like slow need bends, or an easy routine of military or India style push ups, or Yoga moves.

Why combine Conscious Breathing with body movement or exercise? The idea is to get your mind focused back in the PRESENT, in the NOW moment. Very often, stress is caused by the mind’s wandering into past or future SPECULATIONS, imaginings or perceptions. When you combine Conscious Breathing with various forms of body movements, and you do it with ATTENTION, your mind is ‘forced’ to be PRESENT (or you lose balance, etc.).

Do you see how this could work for you? And it only takes a few minutes. You can do a version of it practically anywhere. (I sometimes do an ‘Isometric’ version when I’m sitting.)

And it can also help if you think thoughts, like 'peace' 'calm' 'ease' etc. Keep in mind that the combination (Conscious Breathing, body movement, focused thought) are designed to bring you 'back' to the present, now, moment, because this is where all your power really lies. (Your power is not in the future or the past.)

Phil

quote:

Originally posted by Fountainbleu:
Outside EFT and PSTEC, does anyone know any quick exercises for beginners like me when something comes and knocks away my happy/normal state of mind?

Here’s another ‘Quick & Easy’ thing to do,…

Make funny noises. (You can even do them silently in your mind.) Say, out loud, or to yourself,…

He, he, he, he, heeeeeeeeeeee
Ha, ha, ha, ha, haaaaaaaaaaaa
Ho, ho, ho, ho, hoooooooooooooooooooooooooo

Repeat a few times.

I used to have a girl friend that liked to do zeee sounds. She’d say things to herself like, “Zuu, zuu, zuu, zuu, zuuuu.” Or, “Zee, zeee, zeeeeeeee,…” (Ahh, what found memories that brings.)

Silliness is its own reward.

Phil

quote:

Originally posted by Fountainbleu:
Outside EFT and PSTEC, does anyone know any quick exercises for beginners like me when something comes and knocks away my happy/normal state of mind?

Another 'Quick & Easy',..

If you’re a bit cerebral (like me, more than probably what’s good for me,..) reading a few inspiring, calming, or expansive quotes can help. With that in mind, here are a few I have handy.

“We are really advocates of just getting as happy as you can be which takes care of everything. Even if you don't have a reason to be happy, make it up. Fantasize it. Make a decision that you're going to be happy one way or another no matter what.” Abraham-Hicks

“Other people can neither make us miserable nor make us happy.” - p.3 of Choice Theory by William Glasser, M.D.

“Peace is not merely a distant goal that we seek, but a means by which we arrive at that goal.” – Dr. Martin Luther King Jr.

“Our own doubts and fears are the only things that prevent us from attracting greater wealth or achieving any expansive goal. The vast majority of the work it takes to succeed is internal — dealing with our doubts and fears.” Marc Allen, self-made publishing millionaire, from an interview with Steve Pavlina http://www.stevepavlina.com/bl...arc-allen-interview/

“Health, happiness, abundance and peace of mind are natural states of being once you break the bonds of negative thinking,” From p. 5 of ‘Total Self Confidence’ by Dr. Robert Anthony

“As human beings, our greatness lies not so much in being able to remake the world...as in being able to remake ourselves.” - Mahatma Gandhi

The ‘trick’ is, in any troublesome condition,… the trick is to find a right thought, one that may not even seem reasonable, but it is uplifting, lovely and conducive of peace. Then let it be. Allow it. Nurture it. Accept it. What thought you nurture you give form and substance or life. We create in our conditions what we accept and nurture. Problems confound us when we unwittingly nurture and give life to the thoughts and things we don’t want.

“the creation of anything is through your vibration. Everything vibrates, and it is by that vibration that we harmonize and attract experiences to ourselves. So before you act or do anything, first ask yourself, how am I vibrating? How do you tell? You tell by how you FEEL. Your feelings show you your vibration. How you feel determines what you attract.” Dr. Robert Anthony in ‘The Secret of Doing Without Doing’

"Life was never meant to be a struggle; just a gentle progression from one point to another, much like walking through a valley on a sunny day." - Stuart Wilde

“You just cannot struggle your way to what you want. It has got to be easy. Relax into your natural Well-being. As you think you vibrate. As you vibrate you attract." Abraham-Hicks

“Do not strain after the needs of life ~ it is sufficient to be quietly alert and aware of them. In this way life proceeds more naturally and effortlessly. Life is here to enjoy.” Maharishi Mahesh Yogi

And, from our very own,…

“Tending to your own thoughts and feelings and letting yourself become the perfect match to your desires brings you joy and peace. And I promise you that your own joy and peace are the keys to everything -- EVERYTHING -- you want, for yourself and others.” - Rebecca Fine

Phil

Here’s another idea, but it may not exactly be ‘Quick & Easy.’

When I’m in something I don’t want, I find it very helpful to ask myself, “What’s good about this?” Invariably, I will get it. And even if I don’t, I believe it’s still there. As has been said, God is everywhere, in everything. So, if I’m experiencing something I don’t like, I rely on the idea that somewhere in it is God, or goodness of some kind.

“Within every adversity is the seed of an equal or greater benefit.” I put these words, years ago, on my desk in big letters — and within a year I was a millionaire:

Within every adversity is an equal or greater benefit.
Within every problem is an opportunity.
Even in the knocks of life, we can find great gifts.

When you understand those words, it completely turns your thinking around. You start to see benefits, opportunities, and gifts everywhere!” Marc Allen from http://www.stevepavlina.com/bl...arc-allen-interview/

Maybe not a ‘Quick & Easy’ but hey, it helped Marc become a millionaire.

Phil

WOW, thank you, seriously, this is amazing!

There are SO many things I can use here, but the one that hit me right away was breathing, and POSTURE - see, because of my life, when something comes along that's "bad" news or just scare-city "information" about the future of my particular field, it's usually via e-mail or otherwise online, could be from a colleague or the news.

Since I'm usually sat down, the tendency to pop my left elbow by the keyboard, chin onto knuckles, hunched over, and then start clicking round on websites with the other hand to find even MORE of the bad stuff ("has it stopped hurting yet?") is... pretty strong.

The good news is, in the past I didn't even realise it was an issue!

I just thought I was "staying informed."

But I get it now.

(Number of times me "being informed" had any positive effect? I think we're talking <1%...)

So, first thing I'm going to do is put a little sign on my monitor to remind me to sit upright, and BREATHE DEEP (I'll probably try and make it funny, or cute, with a cartoon or something!) and then, maybe buy a balance ball to sit on, and move my desk chair on to pastures new...

I also LOVE that idea of silly noises, and cheery quotes - think I might make a folder right on my desktop called "Pit Stop" (was going to call it "First Aid" but that feels like the wrong focus) with a bunch of mood-shifting stuff in, some silly videos maybe as well as a lot of quotes, and a 3-Step thing, including heart-breathing...

Thank You Thank You Thank You Thank You

I'm really excited about making this change, and making the little toolkits to stop this stuff torpedoing my days!

Fontainbleu,

I'm SOOOO excited for you! It's great when things start clicking and you feel all that enthusiasm. That's what Abraham-Hicks calls being "tapped in, tuned in, turned on." That is where all the good stuff is.

Way to go!!

Love and blessings,
Rachel

This is a lot of great info......thanks all for sharing. Phil, I had actually tried the breathing exercises, meditation, EFT methods....listening to calming music, prayer, affirmations, anything that would command my full attention but nothing was working for any longer than the amount of time that I was engaged in the activity.....I was caught in a loop of 'sheer terror anxiety'...have never ever been even close to this level of it before. Thankfully I called a friend and got some professional counselling (not of the emotional counselling nature but it felt like it almost). I felt all of the stress melt and run off of me during this long conversation.....it was such a huge relief. Anyway....I am back in a place now where the use of the aforementioned techniques are of great use.....but for about a week they were not enough......I was caught totally unaware of how out of control my thinking could honestly get.....seriously crazy out of control....Happy to be back in the land of the consciously living......that was a little unnerving to say the least...... .

quote:

Originally posted by Katie Jane:
I felt all of the stress melt and run off of me during this long conversation....

Hi Katie Jane,

I’m curious as to what caused you to get back into a good state. I don’t need to hear specifics, but I’m always looking for the PRINCIPLE that was involved, in case you feel comfortable sharing.

Did the person help you change your beliefs about the issue? Do you now have a belief about it that causes you to feel better about it?

Also, did you find that going through the experience had a ‘good side’ to it? Did the experience fit the principle that “Every adversity contains within it an equal or greater opportunity”?

Also curious as to what you think was the reason the ‘Quick & Easy’ processes did NOT work well for you.

Only if you feel comfortable sharing,…

Phil

I suppose I'd have to say that the person that 'talked me down' did indeed help me change my beliefs about the situation. It was one that could have been quite serious and the more I thought about it, the more AWFUL things I believed about it. I tried but could not see a good side or opportunity in it other than to be more pro active in the future. The only reason I can come up with that the Quick and Easy Rebalancing Exercises didn't work was I was literally awash in a (brain) chemical sludge. The effects I felt were absolutely physical, as well as mental. I had never been able to understand clinical anxiety before---maybe this was the one 'positive' thing....I now completely understand that in certain extreme situations it isn't as easy to get back under control.....now I know you're thinking.....'only your thoughts about your feelings about your beliefs were out of control' and I know/knew that was true at the time but honestly in spite of my very best efforts.....could.not.beat it back. The person that talked me down was quite knowledgeable on the subject of my issue and therefore was able to give me almost concrete reasons to let go of it.
There were a couple of nights that I literally didn't sleep at all, was doing the conscious breathing all night.....to no avail. So now, do give me your thoughts if I've offered you anymore than I had before.......?

I've been in that place of spinning thoughts that won't quit. Not for years now, but I know what it feels like. And it really highlights what Wally says about how one thought attracts another like it and on and on, sort of cycling up 'til it seems like that pattern has a life and power of its own. Once it's gotten that far, it is definitely harder to get out.

But I notice two things here. One is you tried to "beat it back." I don't think that can ever work because when you fight something you give it a LOT of focus, faith, and feeling. For me and others, stepping back from the thoughts and becoming the observer does work. And yes, it's more difficult once you've worked the thoughts up into something big like this. But it's do-able.

What this other person did for you was show you how or lead you into another pattern of thinking. Because you know this person is quite knowledgeable on the subject you were dealing with, you could believe what s/he said to you, could believe those "concrete reasons." We can learn to do that for ourselves, of course, but how wonderful that someone helped you.

Katie Jane,

I don’t know if this will be helpful, but for me it falls in the realm of ‘hard to get back on track’ kinds of experiences, like yours. It may seem trite compared to the issue you had, but I believe, in PRINCIPLE, it is the same, and so it can get resolved in a similar way.

Just a week or so ago I had what to me was an ‘extraordinary’ experience of how my BELIEF will DENY me the ability to CHOOSE what my intellect tells me is the reasonable, correct thing to consider or do.

I had just parked my car, and was walking to our apartment when suddenly, it occurred to me to make sure I had my keys. They weren’t in my hands, so I checked my pockets, and they weren’t there either.

So, I walked back to my car to see if I’d left them, maybe in the door or trunk. I knew I had taken things out of the trunk (and my trunk has to be unlocked with a key). No key.

So, now I ‘look’ to my intellect to tell me what to do next. I think, I could have dropped them on the way to my apartment. So, I slowly walk the path to my apartment, looking left and right and under cars, etc. I walk a little over halfway and it occurs to me to go back and look under my car. I think, maybe I closed the trunk and dropped the keys right there. OR, my intellect tells me, I might have locked them in the car. Maybe I went back in the car before I began walking to my apartment.

I have a hidden spare key under my car, so I got it and unlocked my car. I looked under the seats, etc. I also looked under the car. Still not finding my keys.

So now my intellect tells me, I MUST have dropped them close by. I HAD to have them when I got out of the car, because I used them to drive home. But also, still, I can’t find them.

So, what then occurs to me is to call my wife, which I do. I tell her what’s happened and she says, look around again. I tell her I looked thoroughly but couldn’t find them and that’s why I called her, but she insists. So, I go back and look at all the places I had just looked, and still, no keys. So I call her back and ask her to come look because I’m OBVIOUSLY missing something, because I HAD to have lost my keys AFTER I parked my car.

She finally agrees to come help me look. In less than a minute she walks up to me and hands me my keys. (For me, she was the EXPERT I needed, who could respond to my dilemma in a way I couldn’t, just as yours helped you, though it may seem different.) Apparently I had dropped them right by our front door, and it later occurred to me, I must have dropped them at exactly, or almost exactly the moment I noticed they were missing. (I later wondered why it didn’t occur to me at that instance, to look down at the ground. I have no clue.)

“I trust that everything happens for a reason, even when we're not wise enough to see it.” - Oprah Winfrey

BUT (and here’s to me the important DISTINCTION of this event) even though every shred of reason was telling me I MUST have lost them AFTER parking my car, I couldn’t BELIEVE what I knew had to be true. Therefore, I didn’t fully act on it. (I didn’t check the ENTIRE path to our apartment.)

But here’s what I gained from this experience. I have a premise that says: If I’m feeling anything less than I want to feel, I MUST be believing something that is less than what is actually possible or true, about the thing I’m thinking about.

This experience just reinforced that premise. Now, I think I’ll remember to ‘apply’ it more diligently, when I find myself feeling less than I’d like to, about whatever.

On hindsight, what seems to be true to me is this: If I am upset about ANYTHING, there MUST be something askew with my perspective, BELIEFS or opinions about the thing. Therefore, I do NOT need to keep thinking things or doing things that support staying upset. In fact, it would be in my best interests to do the exact opposite, which is, just figure out any good way to get into some good feeling, of peace, well being, calm, etc. Because, THAT is what always seems to work.

“Tending to your own thoughts and feelings and letting yourself become the perfect match to your desires brings you joy and peace. And I promise you that your own joy and peace are the keys to everything -- EVERYTHING -- you want, for yourself and others.” - Rebecca Fine

As simply as Rebecca puts it, I believe this is profoundly true, whether the thing we want is to find lost keys, solve a perplexing issue, or how to deal with unpaid bills, a troubling relationship, a low sense of self, or how to have millions or a wonderful lover, excellent health, the work we’d love doing, etc.

Phil

The best metaphor that has helped me with my thoughts is Rebecca's suggestion about steering a sailboat. It's great because if I veer into that kind of thought/speaking pattern that is not the certain way, I can note it and look for beauty (even gazing at what color the sky is will work) and that will level everything out and I'll be back on gratitude and progress. It's STEERING not perfection all the time. The other key is not to bum out that you got yourself worked up. just adjust back to course, let it go.

I've been hanging around this stuff a long time, and really, it's so amazingly delightful when you get the big Ah-Ha! and the truth is really much more simple than I thought (up til now) was possible.

Peace.

Everything you all have said is completely valid and true and even during my most anxious moments I was able to say similar things to myself but at some point it literally felt as if my mind was no longer in control of 'the situation or thinking about it' it felt as if my body could only keep hitting the switch for the sirens that said 'RUN! RUN! Katie Jane RUN!'..... I so know and understand that it was all just a whirpool of the most negative thoughts possible but once they caught fire it was like all there was dead, dry, tall grass all around and only a small cup of water..... I can't exactly explain it but yes I so agree with your metaphors and suggestions and honestly I've never had another situation that I could not just 'take my mind in another more pleasant direction' to look for a better feeling. What seriously concerns me about this all is that my daughter suffers from severe anxiety and perhaps I needed to experience this in order to fully support and learn to help her learn how to manage hers more effectively.

Everyday I am amazed at how beautiful and wonderful my life has become since I've learned to re-direct my thoughts (most often) several times per day.....It is awesome to know that we are creating as we merrily roll along, I am so grateful for this knowledge. I felt very irritated with myself (I know, another bad belief about a feeling) that I couldn't let this pass me by......does this make any sense to anyone other than myself?

quote:

Originally posted by Katie Jane:
... at some point it literally felt as if my mind was no longer in control of 'the situation or thinking about it' it felt as if my body could only keep hitting the switch for the sirens that said 'RUN! RUN! Katie Jane RUN!'.....

I remember reading that once your body is filled with those stress chemicals, sometimes you just have to flush them out with some vigorous physical exercise. Going for a run may help (that's what your mind is screaming anyway, right?) After you've exhausted your body, you may find that you have better control of your thoughts.

Love and blessings,
Rachel

I had read that and known it from prev. stressful situations (illnesses of a close loved one, etc)so I did that......it did help for about an hour afterwards and it all started again. I was totally out of control, knew it but.........All better now, THANKFULLY.