part 2 of How to reduce your anxiety, depression etc in these times
part 2 of How to reduce your anxiety, depression etc in these times
We are entering a new era and this era requires a different set of rules. The Internet has shown us it is all about connection. Not only whom you are connected to but what you are connecting about and what you are doing to support the people you are connecting with. Yes I do know there are all sorts of weird on the Internet in every field. I also know there is every kind of uplifting. People are not afraid to speak of soul and spirit. What is the state of our collective spirit right now? How are you contributing to that?
How can you see building our collective spirit? What are you doing to get more energy? What are you doing to share it? How do we go about Greening ourselves?
I don’t just want to ask questions I do want to offer some tips that I have found work.
You want more hope? Get more energy. Energy is the baseline of everything. Where do we go to get more energy? Usually, sleep, food, maybe exercise, meditation, prayer. So what do you eat? Is it truly feeding your entire being or just your taste buds? Are they getting to make the decision for your entire being?
Food:
Look fearless at your food this week and see if you are truly feeding yourself or just placating some couple hundred taste buds. Watch how you feel after you eat. Do you get tired? Depressed? Nauseated? Or feel light and ready for more of your day? Paying attention is the first rule in changing anything. Having the foods that fuel you available is another biggie. Look at what you have available at work, at home and see what you are choosing? You know you can bring your won snacks and tea bags. Choose food that has life force. You are expecting it to feed your life force and if it does not have any, how can it? Go for drinks that will not take you down. That means juices, teas, water, lemon or limewater walk away from the caffeineated, carbonated drinks they will lift you up and drop you hard. I know we love the rush but then we turn to mush. Just look at food and choose comfort food that really will comfort you for the duration. Paying attention to our food while we eat is important. When we pay attention to how and what we eat we tend to not overeat. Overeating takes lots of energy to digest
Next time we will take on the others. Stay tuned
Sleep:
Do you get good sleep? Quality is different than quantity. What are you doing to get a better sleep? What are good alternatives to sleeping pills?
Check out herbs in the health food store and that will tell you that we have some full on sleep problems or there would not be so many choices. Do you watch TV in your bedroom? By the way this is a big no because that is what you take to bed with you. We often fall asleep with TV going and our entire subconscious gets filled with whatever comes at you no filtering system.
Try listening to your ipod or CD’s very softly while you sleep. Use relaxing music and chants that will hold, embrace and take you deep. Have a dark room or use eye pillows or eye masks. What you eat before bed counts. Some people really need to eat something before they go to sleep and others really do not.
Know which one you are. Experiment and see what helps you. Eating in front of the TV means you are not focusing on your food but it still counts as food even though we have had minimum enjoyment and often overeat.
Take that shower or bath at the end of each day so you don’t take the whole day and all the people to bed with you. Take a moment and meditate before you go to sleep. Just get greatful for all you have even if it is just your breath. List all the people who have helped you in any way this day and bless them. Gratitude is truly a great attitude and how you go to sleep does matter. Wrapped in a great attitude will allow possibilities to come to you in your sleep.
Exercise:
What is your exercise routine if any? Be truthful. Is it enough for you? Has your work or something else consumed you? Have you have backed off the exercise? Do you take breaks during the day to take a walk, run or just get away from your desk?
What exercise do I recommend you do? Something you love or be willing to do something outside your comfort zone and take up yoga or dancing or scuba. That’s what I recommend. I started rollerblading hills at 57 yrs. old and it really clears my head. I also love the speed of that glorious down hill rush and the intensity of the uphill climb.
I am going to give you some tips that you can do all day long. These are not
to take the place of your regular exercise routine they are thing to do in the moment to regroup, release, revitalize yourself all day long.
Arm Lifts
Reach up for relief from eyes to base of spine
Sitting up straight, lift both arms overhead and interlock thumbs. From there you can do several exercises:
• Twisting the torso, inhale left and exhale right. Repeat motion rhythmically.
• Shoulder shrugs; inhale lifting the shoulders up toward the ears, exhale letting the shoulders down. Repeat shrugs rhythmically.
• Eye exercises; inhale deeply and rotate the eyes in a counter clockwise motion as long as you can hold the breath. Exhale. Next inhale, repeat the exercise switching the directions. Exhale. Then inhale again moving the eyes diagonally, upper left to lower right. Exhale. Inhale and switch. Lastly, move the eyes up and down while holding the breath.
1-2 minutes for twisting and shrugs. 30-45 seconds for eye exercise.
Gift
Stretches and opens the spine. Relieves eye stress and strain. Stimulates lymph glands. Helps clear the mind.
I’m going to give you another one, which is a breath and can be done anywhere, well almost anywhere.
Breath of Fire
Instant energy booster
Breath of fire is a continuous, rapid, diaphragmatic breath done through the nose or mouth. Both inhale and exhale are equal and even. Think of butterfly wings allowing the diaphragm to move easily and rhythmically.
For added benefits, pump with the abdomen: pull the navel inward as you exhale, release on the inhale.
1-2 minutes
Gift
Increases the metabolism; excellent rejuvenating and energizing exercise
Last one that you can do at your desk and it will give you energy without leaving your office, home, or place of work.
Desk Bowing
Self reverence for a clear mind
Place fingertips on the edge of desk or table with the arms extended.
Begin repetitive bowing. Quickly move head and torso up and down by bending the elbows. Inhale up, exhale down.
For added benefits, close the eyes and focus in the middle of brows. Be aware to not bang the head (padding the edge with a garment is recommended).
1 minute
Gift
Stimulates lymph glands. Enhances spinal fluid flow. Instant mind clearing.
Meditation/Prayer:
This is the place where you get to do something truly great. Promise to spend some quite time each day with and by yourself. Sit and pray. Sit and meditate. Take a silent walk and open yourself up with matching your breath with your steps. Take a walk in the woods or beach and smile and breath.
I’m big into mantra. We all have them but the word mantra is a weird word. What is a mantra? Something you say over and over again to yourself. They can either be a chosen mantra or one that is just a habit. How do your mantras serve you? Do you know what your mantras are? What do you say over and over again? Do you say that you don’t know? Do you speak to your self about how great you are or how dumb? I want to suggest a mantra that will uplift you and are very short. Sat Nam means truth is your identity. You can match it to the cadence of your gate while walking or just whisper it to yourself all day long.
This meditation is very easy:
Wahe Guru: The ecstatic wow
Roll your tongue and inhale through a rolled tongue. Exhale Wahe Guru
WHA HAY GOOO RUUU. If you want energy do it loudly using your entire breath if you want to release and relax whisper it.
Prayer is you talking with the infinite. Meditation is you listening to what the Infinite is saying to you.
What is pledge to using these four tenants or pillars to support your life.
Truly I want to hear from you. Support and accountability is truly important in this time.
part 2 of How to reduce your anxiety depression etc in these times - To learn more about this author, visit Gurutej Khalsa's Website.
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Truly what we hold and reflect creates a huge part of our reality. If everyone is having this collective discussion about how bad it is are you joining in? I say lets change the discussion to what do we want to do with this. We obviously have some severely broken systems are we going to be happy with patching them up? Would you be happy with retreads for tires never knowing when the whole thing may just spin off? Why would we be happy with retreads for our monetary systems, our government, and our business systems?
We are entering a new era and this era requires a different set of rules. The Internet has shown us it is all about connection. Not only whom you are connected to but what you are connecting about and what you are doing to support the people you are connecting with. Yes I do know there are all sorts of weird on the Internet in every field. I also know there is every kind of uplifting. People are not afraid to speak of soul and spirit. What is the state of our collective spirit right now? How are you contributing to that?
How can you see building our collective spirit? What are you doing to get more energy? What are you doing to share it? How do we go about Greening ourselves?
I don’t just want to ask questions I do want to offer some tips that I have found work.
You want more hope? Get more energy. Energy is the baseline of everything. Where do we go to get more energy? Usually, sleep, food, maybe exercise, meditation, prayer. So what do you eat? Is it truly feeding your entire being or just your taste buds? Are they getting to make the decision for your entire being?
Food:
Look fearless at your food this week and see if you are truly feeding yourself or just placating some couple hundred taste buds. Watch how you feel after you eat. Do you get tired? Depressed? Nauseated? Or feel light and ready for more of your day? Paying attention is the first rule in changing anything. Having the foods that fuel you available is another biggie. Look at what you have available at work, at home and see what you are choosing? You know you can bring your won snacks and tea bags. Choose food that has life force. You are expecting it to feed your life force and if it does not have any, how can it? Go for drinks that will not take you down. That means juices, teas, water, lemon or limewater walk away from the caffeineated, carbonated drinks they will lift you up and drop you hard. I know we love the rush but then we turn to mush. Just look at food and choose comfort food that really will comfort you for the duration. Paying attention to our food while we eat is important. When we pay attention to how and what we eat we tend to not overeat. Overeating takes lots of energy to digest
Next time we will take on the others. Stay tuned
Sleep:
Do you get good sleep? Quality is different than quantity. What are you doing to get a better sleep? What are good alternatives to sleeping pills?
Check out herbs in the health food store and that will tell you that we have some full on sleep problems or there would not be so many choices. Do you watch TV in your bedroom? By the way this is a big no because that is what you take to bed with you. We often fall asleep with TV going and our entire subconscious gets filled with whatever comes at you no filtering system.
Try listening to your ipod or CD’s very softly while you sleep. Use relaxing music and chants that will hold, embrace and take you deep. Have a dark room or use eye pillows or eye masks. What you eat before bed counts. Some people really need to eat something before they go to sleep and others really do not.
Know which one you are. Experiment and see what helps you. Eating in front of the TV means you are not focusing on your food but it still counts as food even though we have had minimum enjoyment and often overeat.
Take that shower or bath at the end of each day so you don’t take the whole day and all the people to bed with you. Take a moment and meditate before you go to sleep. Just get greatful for all you have even if it is just your breath. List all the people who have helped you in any way this day and bless them. Gratitude is truly a great attitude and how you go to sleep does matter. Wrapped in a great attitude will allow possibilities to come to you in your sleep.
Exercise:
What is your exercise routine if any? Be truthful. Is it enough for you? Has your work or something else consumed you? Have you have backed off the exercise? Do you take breaks during the day to take a walk, run or just get away from your desk?
What exercise do I recommend you do? Something you love or be willing to do something outside your comfort zone and take up yoga or dancing or scuba. That’s what I recommend. I started rollerblading hills at 57 yrs. old and it really clears my head. I also love the speed of that glorious down hill rush and the intensity of the uphill climb.
I am going to give you some tips that you can do all day long. These are not
to take the place of your regular exercise routine they are thing to do in the moment to regroup, release, revitalize yourself all day long.
Arm Lifts
Reach up for relief from eyes to base of spine
Sitting up straight, lift both arms overhead and interlock thumbs. From there you can do several exercises:
• Twisting the torso, inhale left and exhale right. Repeat motion rhythmically.
• Shoulder shrugs; inhale lifting the shoulders up toward the ears, exhale letting the shoulders down. Repeat shrugs rhythmically.
• Eye exercises; inhale deeply and rotate the eyes in a counter clockwise motion as long as you can hold the breath. Exhale. Next inhale, repeat the exercise switching the directions. Exhale. Then inhale again moving the eyes diagonally, upper left to lower right. Exhale. Inhale and switch. Lastly, move the eyes up and down while holding the breath.
1-2 minutes for twisting and shrugs. 30-45 seconds for eye exercise.
Gift
Stretches and opens the spine. Relieves eye stress and strain. Stimulates lymph glands. Helps clear the mind.
I’m going to give you another one, which is a breath and can be done anywhere, well almost anywhere.
Breath of Fire
Instant energy booster
Breath of fire is a continuous, rapid, diaphragmatic breath done through the nose or mouth. Both inhale and exhale are equal and even. Think of butterfly wings allowing the diaphragm to move easily and rhythmically.
For added benefits, pump with the abdomen: pull the navel inward as you exhale, release on the inhale.
1-2 minutes
Gift
Increases the metabolism; excellent rejuvenating and energizing exercise
Last one that you can do at your desk and it will give you energy without leaving your office, home, or place of work.
Desk Bowing
Self reverence for a clear mind
Place fingertips on the edge of desk or table with the arms extended.
Begin repetitive bowing. Quickly move head and torso up and down by bending the elbows. Inhale up, exhale down.
For added benefits, close the eyes and focus in the middle of brows. Be aware to not bang the head (padding the edge with a garment is recommended).
1 minute
Gift
Stimulates lymph glands. Enhances spinal fluid flow. Instant mind clearing.
Meditation/Prayer:
This is the place where you get to do something truly great. Promise to spend some quite time each day with and by yourself. Sit and pray. Sit and meditate. Take a silent walk and open yourself up with matching your breath with your steps. Take a walk in the woods or beach and smile and breath.
I’m big into mantra. We all have them but the word mantra is a weird word. What is a mantra? Something you say over and over again to yourself. They can either be a chosen mantra or one that is just a habit. How do your mantras serve you? Do you know what your mantras are? What do you say over and over again? Do you say that you don’t know? Do you speak to your self about how great you are or how dumb? I want to suggest a mantra that will uplift you and are very short. Sat Nam means truth is your identity. You can match it to the cadence of your gate while walking or just whisper it to yourself all day long.
This meditation is very easy:
Wahe Guru: The ecstatic wow
Roll your tongue and inhale through a rolled tongue. Exhale Wahe Guru
WHA HAY GOOO RUUU. If you want energy do it loudly using your entire breath if you want to release and relax whisper it.
Prayer is you talking with the infinite. Meditation is you listening to what the Infinite is saying to you.
What is pledge to using these four tenants or pillars to support your life.
Truly I want to hear from you. Support and accountability is truly important in this time.
part 2 of How to reduce your anxiety depression etc in these times - To learn more about this author, visit Gurutej Khalsa's Website.
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