Shizukesa no geijutsu [静けさの芸術]
Develop a morning success ritual. How we begin each day sets the tone for the rest of the day. Wake up 30-60 minutes earlier than usual to focus on personal development. This could include exercise, meditation, yoga, or simply letting go. The point is not to catch up on household chores or email, but to focus on improving your psychological insight. Have a glass of water by your bed, ready to replenish your brain and body.
Practice slow, deep breathing. I like the 4-4-4: Inhale for a count of four, hold for a count of four, and exhale for a count of four. Do this at least three times in succession, and practice when calm, too. Attention to calming breath is the first line of defense when you feel anxiety coming on.
Focus on solutions and not on problems.
Check your thoughts. Organized thoughts contribute to an organized life. Train your brain to be decisive, methodical, and sound. Remove unnecessary and unwelcome emotions, take command of the monkey brain.
Practice healthier, more realistic thoughts to challenge the automatic, negative thoughts which threaten your peace of mind.
Manage your emotional regulation. The key is to know your triggers and to adjust accordingly. This is emotional maturity.
You’ll want to slow your physiological responses to stress. Instead of succumbing to the impulsive (and potentially dangerous) reaction from stress, come up with healthy coping strategies such as, playing calming music, listening to an enjoyable podcast, or sipping a cool beverage. Pay attention to your physical triggers, and remember you can practice deep-breathing anytime, anywhere.
Drink more water. Not only does water rehydrate and replenish, it can be used as a distraction tool when your emotional thermometer runs high.
Smile more.
Appreciate what you have. We’re so focused on the end goal that we forget about the small triumphs along the way.
Choose simplicity. Talk less, buy less, eat less, stress less.
Resist the urge to regret your DNA, childhood, weight, body type, choice of spouse/partner/vocation, etc. It is what it is, or was. Leave the past where it belongs: behind you. Focus on today instead. Mindfulness is where it’s at.
Calmness of mind, spirit and body are critical to self defense of conflicts, especially if it points to violence be it physical or psychological or both.
Know your beliefs, expectations and standards … know and believe and “LIVE AND BREATHE” your code. When challenged, recognize this as a trigger and begin breathing and focus the mind and spirit so as to act according to social and legally accepted responses, etc.
This kind of calmness puts the monkey in its place which is out of mind and control.
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