Emotional resilience is for you to have a life filled with the Power you need to live in the harmonious state of knowing you always have choices and control.
To be free of all that does not serve you, so you can stand in your own light of power to accomplish all that you desire without being held back by others.
Where you can manage, and even banish, the overwhelm, stress and anxiety brought upon by any negative energy or tension around you. To be in control of your own destiny and steer it towards your desired future.
The following steps will guide you:
Step 1: The Art of Mindful Re-shaping
Mindful Re-shaping is the name I give to deliberately altering your state or circumstances. It’s a form of meditation but I love for you to know that you are in control, so Mindful Re-shaping is a very useful tool, whenever you are in crisis, overwhelm, panic, or you feel de-stabilized in any way.
Mindful Re-shaping begins with your breathing to take you into a state of alert mindfulness. This is the most powerful freedom of thought! Observing your own breathing, listening to your breath as you breathe in-out, in-out, in-out, allows you to change your state, by changing how you are breathing, the shallow breathing of anxiety can be slowed and quietened as you are in control of it when you take time to become aware of it.
The simplest way to slow your breathing down is to count as you breathe.
eg, Breathe in for the count of 3, Hold for the count of 3, breathe out for the count of 3. When you have controlled your breathing to this level then up the count to 5. This will slow down your breathing, calm your panic and overwhelm and stabilize you.
Step 2: Monitoring Your Thoughts
At a set time in the day, become aware of what you are thinking and write it down? If it is a negative thought, see how you can turn it into a positive thought. Put that positive thought, back into your mind.
Obviously, if it is a positive thought then you are on the right track. A way to remember to carry this tool is to set an alarm on your phone if you can so that it goes off every 4 hours or whatever time span you choose.
Whatever works for you, it’s just a way of moving you forward from your dark place, moving you out from your negative place up to a higher vibration level where you become positive and your thoughts naturally evolve into positive thoughts.
It takes practice because your ego will try and take over your thoughts and keep you in the negative thought pattern. When you begin to have more positive thoughts, you will find yourself making different decisions and choices which have more positive outcomes and different consequences in your life.
This step is different from controlled worrying, but both will find themselves potentially crossing over at some point and the controlled worrying will start to be a step you may stop using because of how you control your thoughts.
Step 3: The Art of Mantras
Mantras are a sacred word, sound or phrase, usually in Sanskrit, which is believed to have a spiritual and psychological power. Meaning “tool of thought” in Sanskrit, a mantra is often used in meditation as a way to harness and focus the mind.
Chanting of mantras to encourage the mind to enter into a meditative state, it’s said that in choosing to chant mantras you are changing your vibration and evoking a higher level of consciousness. It is imperative that you use a mantra that resonates with you. I would suggest that you create your own or adapt these so they resonate.
Quick Mantra Meditation
Step 1: Sit in a comfortable position (always make sure your spine is straight).
Step 2: Choose a word or short phrase to focus on that feels connected to your personal belief system. A non-religious person might choose a word like peace or love. Some might use a favourite line from a prayer from their religion
Step 3: Close your eyes. ∙
Step 4: Scan through your body and relax all of your muscles from head to toes (Tensing the muscles briefly before relaxing them).∙
Step 5: Then just breathe slowly and naturally while repeating your chosen word or phrase in your mind as you exhale.
Step 6: When other thoughts come into your mind, simply acknowledge that you are thinking and gently refocus on repeating your mantra.
Step 7: Do this for 10 to 20 minutes. It is Ok to open your eyes occasionally to check the time if you need to, but it is best not to use an alarm. ∙
Step 8: When you have finished, sit quietly for a minute or so with your eyes closed and then relax for a minute with your eyes open. Remain seated for at least one or two minutes.
Step 9: Plan for a session once or twice a day.
These 3 steps are just the start on how to build your emotional resilience so that you can take back your control, to live your life on your own terms. You can gain more insight and steps on how to have your own Freedom Breakthrough in my Emotional Resilience Toolkit ebook available here.