Practice mindfulness meditation.
Mindfulness is about being completely present in the moment. Mindfulness can help you change the way your brain deals with its fears to make it more effective. You need to give yourself time to learn how to do this, as it takes practice.
- Meditation is a great way to improve your mindfulness. Find a quiet place and sit comfortably. You can meditate on the bus, at the airport, or in any crowded place, but it is best to start somewhere where you are less likely to be distracted. Close your eyes and focus on your breathing (watch your inhale and exhale). Do this for twenty minutes. Become aware of the moment and your feelings. If you find that your thoughts are distracting you, redirect your attention to your breathing.
- When you find yourself overwhelmed by your fears, you may be able to overcome them using techniques learned during meditation and mindfulness. Concentrate on your breathing and take deep breaths. Allow yourself to feel your negative emotions, but label them as emotions. For example, instead of thinking “I’m afraid”, think “I have a thought that makes me afraid”. It’s a subtle difference, but one that can help you stop letting your thoughts rule you.
- Visualize your mind as if it is the sky and your emotions, positive or negative, like clouds passing over the surface of the sky to help you see them as part of you, not as something that tells you what you are doing. must do.
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