The Colors Of A Optimistic World - Logan J. Davisson

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      Application of different methods

      In the following chapters you will learn different methods to increase your inner balance. These methods are divided into different areas: Relaxation techniques, reflection and everyday structures. As you know, changing everyday structures only makes limited sense, but can be an important means of restoring inner balance. Especially if you have too many appointments and obligations. Although these can be perceived as less stressful with a relaxed inner posture, they are nevertheless to be seen as an expression of unhealthy border-setting on an everyday level. And the re-setting of one's own limits happens with and through the building of inner balance.

      The different relaxation techniques serve to provide you with a daily haven of peace in your everyday life. Unequal people do not only have the problem to be under stress all the time, but also take the opportunity to reduce this stress and to bring the body down from the state of stress again much too rarely. In this way, you will learn again and again to relax and to really treat yourself to the urgently needed time off. And the reflection? Reflection is enormously important in order to get to know oneself better, to find out the motives for action and to recognize fears more clearly. Through the regular practice of reflection, we increase our self-aware mindfulness and better perceive our needs. In addition to changing everyday structures and consciously perceiving relaxation units, reflection helps to work through and overcome the underlying fears of stress.

      Together, these three factors have a strong effect, so you will quickly notice changes. In the first week it is advisable to try a relaxation method, in the second week to devote oneself to a reflection exercise and to start changing everyday structures in the third week at the earliest. Try a method for at least four weeks, because only then can you judge comprehensively whether this method really suits you. After one month you will notice some changes in your behaviour and thinking and probably experience a little more relaxation and balance in your everyday life. After the first month, you can add another new method to your everyday life at most once a week - less is more!

      There are many ways to achieve inner balance and these include various relaxation techniques. Not all of these techniques will suit you and that doesn't have to happen. It may be sufficient to integrate one or two of these techniques into your everyday life and thus ensure a little relaxation. During this time your body can break down the stress hormones released during the tension phase and take care of cell regeneration, metabolism and other vital physical processes.

      This rest period is also optimal for your mind, because it gives you the opportunity to let negative thought patterns rest for a while, to recharge your batteries and to start the day refreshed. In our everyday life there are only few natural chances to retreat for a few minutes and therefore it is your task to take care of these little everyday breaks. It is important that you always do these relaxation sessions at the same time and in the same place so that a clear habit emerges and both your mind and your body connect with the time and place of this relaxing pause.

      In the long run you will get better relaxation, which of course contributes greatly to the effectiveness of these relaxation exercises. After just a few weeks you will notice that these little everyday breaks will make you more energetic, calmer and more relaxed. However, it is important that they implement this new habit consistently, especially in the first 30 days, in order to really feel success. Your inner pig will try to dissuade you from your plan by all means, after all, the most diverse fears are strong allies of the inner pig. These methods will help you cultivate a more mindful approach to yourself.

      All these relaxation techniques can be performed at home or in another undisturbed place. If you think that you need professional support in one place or another, you can join the appropriate groups!

      Yoga Nidra

      You have certainly heard of Yoga before, but have you also heard of Yoga Nidra? In Yoga Nidra you are both awake and asleep - the so-called yoga sleep. This state is optimal to replenish the exhausted reserves and to let the mind rest.

      The word Nidra comes from the ancient Indian language Sanskrit and means sleep. However, this sleep does not mean sleep at night, but yoga sleep. In yoga sleep, your body is in deep relaxation while your senses are fully active and your mind is awake. The advantage of yoga sleep is that not only the physical energy is recharged, but above all the inner being comes to rest and can draw strength from this rest, which is not possible in this form during a normal night's sleep.

      And so you can try Yoga Nidra at home:

      - Lie down with comfortable clothing on a comfortable surface. You may need a small pillow, an eye mask and a light blanket.

      - Then concentrate fully on your breath until your body and mind come into a relaxed state. You can always remember that you are relaxing now.

      - As soon as you are relaxed, start walking through your body with your attention on your feet. Perceive each part of the body individually and consciously.

      - Now you perceive your breath as it flows through your body and affects every part of your body. You will perceive tensions, pain and similar sensations - accept them as your current state.

      - From time to time thoughts will come into your head, perceive them without judgement and let them go. At this moment you become an observer of yourself.

      - Return to everyday life after 15 minutes by awakening each part of your body individually. On the Internet you will find great guided Yoga Nidra exercises that will help you get started in this practice.

      Daily Movement

      It is no longer a secret, but far too few people try to keep moving every day and this is one of the easiest ways to reduce stress and become more balanced. Of course, our survival has not depended on how fit our body is for many generations. The necessity to actually move daily is therefore not given. To relieve tension and stress, daily exercise is ideal, and if you haven't had any fun with exercise so far, it's simply because you haven't yet found the type of exercise that's right for you.

      So make it your business to find a sporting activity that you also enjoy. Because if you have to struggle through a fitness program, you will quickly react with frustration and stress again. For example, if on some days you don't even know where to put all your accumulated energy, then spinning or martial arts might be the right choice for you. Or do you like the idea of jogging through the forest along a stream and showing constant stamina over a longer period of time? Still others can best switch off in team sports. If you lack the energy for all this, then meditative sports such as Qi Gong or Tai Chi are more suitable for you - try it out!

      Sometimes it does not necessarily have to be a fixed sport, because our everyday life offers sufficient possibilities for physical activity. For example, you could ride your bicycle to work and leave your car behind, or you could play football with your children and not just sit on the bench.

      Qi Gong

      Qi Gong and Tai Chi are often confused. Qi Gong is about silence and the inner process, while Tai Chi is about the sequence of certain movements, which can range from fast and slow to acrobatic and explosive.

      Qi Gong is all about re-establishing the connection between body and mind and strengthening self-awareness - ideal for re-introducing inner balance into one's own life. Qi Gong, which comes from China, is about working with the life energy: Qi is the life energy, gong is practice.

      Through the regular Qi Gong practice you strengthen your immune system, your body, your mobility, increase your self-awareness and can relax comprehensively. This combines breathing, movement and meditation exercises that stimulate the life energy flowing in the body and break down blockages in it.

      An exemplary exercise in Qi Gong to increase relaxation works as follows:

      - Stand upright with your feet shoulderwide apart.

      - Your arms hang loosely from your side of the body, your palms pointing backwards.

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