#Meditation: The Superman/Wonderwoman Pose

2 Minutes to Instant Confidence

Difficulty: Easy

Here’s a meditation which borrows a little from NLP and body language secrets.  The Superman Pose (or Wonder Woman pose, if you like!) uses positive body language to reset your mind into a more confident and happier state.

Superman Pose

 

Instructions:

Well, when I say it’s easy … Just copy the picture above!

Stand in that pose for two minutes.  You can count the minutes.  During that time, your mind will adapt to, and embrace, your body’s confidence; even if the confidence of your body is ‘posed’.

So, immediately before a potentially stressful situation (such as an interview), strike the pose!  You might choose to do this in private (e.g. bathroom stall, as glamorous as that may be!).

It seems odd, but it works.

For a little secret way to incorporate this into your routine twice a day, without even taking extra time out of your schedule…watch this space! 😉

#Mindfulness Technique: Bite-Size Zen’s Mantra

A Mantra used to mean a sacred utterance or words, believed to have a spiritual or physical effect on the speaker (and those around him/her).  Nowadays, a lot of people have their own personal mantra.

Here’s ours:

“Change what you cannot accept, and accept what you cannot change.”

This mantra intends to free you from worry.

Most of us worry about things we have little control over.  This is often exacerbated by us sitting passively and accepting circumstances which we could improve if we were to take action.

If something is pestering us, we should take action over it.  For example, the next time somebody is playing loud music on their phone on the train (yes, we’ve all had this!) and you’re not enjoying the experience, rather than sitting by and taking it (building up in stress while you seethe away wishing they’d shut it!), assert yourself!

Ask them to turn it down/off/listen to it through headphones.

(If they’re aggressive and you feel intimidated, you don’t need to push it…you tried, and you’ll feel better for it.  Try not to get into to much trouble!)

On the other hand, if there is something you can’t change, you must do your best to accept it.  You can’t change the weather — so if your game of tennis has been rained off, do not be stressed out over it.  Accept that sometimes a thing we want is not achievable.

Once you’ve accepted things you believe you cannot change, this is where the mantra comes into its own.

Repeat it.

The first part rings in your mind: “change what you cannot accept”.  You can then start to think about solutions you never thought up before, and discover that actually you could change a situation you found unacceptable and unchangeable.  Whether it’s your outlook that changes, or the circumstance itself.

A relaxed mind, and a more positive mind, often finds solutions a stressed and unhappy mind overlooks.

I hope you find this Mantra useful =)

#Meditation Technique: Candle Meditation

Rating: Easy!

Here’s a super easy meditation.  In fact, if you’ve struggled with meditation so far, this one is actually a good way to ease yourself into the technique.

Most of us have found ourselves staring at a candle, often for much longer than we realise.  There’s something about it that completely clears your mind.

It’s also well known how relaxing candle light is.  All this makes for a very relaxing meditation, so here’s how:

1.  Sit upright, but comfortable.  This can be on a chair, the floor, anywhere with good support.

2.  Light a candle in front of you (make sure you do this safely!  No burns and fires, thank you very much!)

3.  As you watch the flame, focus on your breathing.  The gentle in and out of the air as it goes to your Centre (2 inches below the navel).

4.  As with any meditation, do not linger on any thoughts: if you find yourself thinking of anything, simply focus once more on the flame.

5.  Be aware of the time.  Set yourself a goal (e.g. 5 minutes); something manageable.  Then, next time, when you get more and more confident with the meditation, you can increase the time.

The key here is training your mind to return to a state of clarity; emptying your mind of thoughts.  This is the basis of all meditation.  As you teach yourself how to do this, you can try more challenging meditation techniques, such as everyday mindfulness, or simple Zazen (sitting meditation).

Give it a try, and let me know your experiences, comments, or questions below!

 

Meditation Technique: Be like water

Meditation ‘Be like water’

The last in my 3 part ‘Be like water’ posts, inspired by Bruce Lee’s unforgettable quote.

This time it’s more of a short meditation which aims to keep your mind free from negative thoughts.

As mentioned before in the Mindfulness ‘Be like water’ post, there are different meanings to this quote. This interpretation makes your mind the water.

Imagine your mind as a lake of water: still and formless.

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Any distracting thoughts, be they imaginings, negative emotions, or even harmful things said by others, are like stones thrown into the surface of the water.

Yes, there’s a splash and ripples, and that’s okay.  Yet, just as the water of a lake returns to stillness, the ripples in your mind can fade away and you will return to that calm sense of serenity which forms the basis of your mind.

Whenever I feel bad, whether it be from a negative experience or worrying thoughts, I imagine the negative thought disappearing beneath the surface, and the ripples slowly getting smaller and smaller, until there is nothing left of that thought; just stillness.

The stress from the thought dissipates, and I’m left feeling calm and relaxed.

How does it work for you? Leave a comment below!