Sometimes, a mental journey is a great way to feel stronger. By taking refuge inside your mind, you may become more creative or stay more grounded in the present without giving in to distractions. Learn to take refuge in the mind by channeling your imagination and creativity.
Steps
Part 1 of 4: Relax the Mind
Step 1. Try deep abdominal breathing
One of the most effective tools at your disposal against stress is breathing. By breathing deeply, you can activate a natural body response to combat daily tension. You can use this technique every day to fend off stress or eliminate it during difficult situations.
Sit in a comfortable chair or cushion. Place one hand on your stomach and the other on your chest. Inhale deeply through the nose. The hand on the abdomen should rise, while the other remain still. Expel the air, exhaling through your mouth. You should feel your abdomen deflating like a balloon. Repeat the exercise for 3-5 minutes
Step 2. Meditate mindfully
There are various types of meditation. Mindful meditation was designed to help people get in tune with their body and their surroundings and become aware of these two elements. Practice this form of meditation every day until you are able to increase the length of the sessions throughout the day.
- To practice mindfulness meditation, sit comfortably on a pillow (i.e. with your back straight and legs slightly crossed) away from distractions for 10-15 minutes. Gaze on the floor in front of you, as if lost in the void. Put your hands on your thighs. Take a deep breath and expel the air slowly.
- Focus on the air coming in and out. The mind will start wandering, but that's not a problem. Just turn your attention back to the breath. Once you get used to focusing on your breathing, you can move on to body sensations, noises or other elements in your surroundings. Whenever the mind wanders elsewhere, just bring it back to the breath. Do this exercise for 10-15 minutes and gradually increase the duration.
Step 3. Try guided imagery
Visualization, or guided imagery, is an effective technique for removing stress and worries from the surrounding environment and regaining inner strength and peace. It consists in resorting to words and images to prepare oneself in the desired mental state.
For example, you could go to a quiet, distraction-free place and imagine a relaxing place. Maybe you are lying on a beach and feel the sand under your feet, the sun beating on your eyes, and the waves crashing some distance away. Connect with this place using at least three senses. By imagining it, you will relax as if you were actually lying on a beach
Part 2 of 4: Practicing Self Hypnosis
Step 1. Learn about self hypnosis
What you know about hypnosis could be traced back to some movies or anecdotes about mysterious doctors who help people remember something from the past, buried in memory, or find clues about something that happened. Self-hypnosis is a process of connecting the body with the mind through an effort of concentration. In the hypnotic state, one enters a trance, that is, a state of amplified attention, in which it is possible to use the mind-body connection for a very specific purpose.
- Self-hypnosis can be used to combat stress, relieve pain, or change bad habits. The procedure can be performed with the help of a trained psychotherapist, a guide, an audio or video recording.
- Unlike what you see in movies, you always remain in control of yourself, even if you are in a state of suggestion.
Step 2. Prepare for self-hypnosis
Change clothes into something comfortable, like a loose-fitting shirt and shorts. Go to a pleasant environment that has a comfortable temperature and a door to close so that you are not distracted for at least half an hour. Set silent mode on mobile.
Step 3. Choose a purpose
What you want to focus on during the self-hypnosis session is up to you. You can use this effort of concentration to relieve a discomfort, such as a headache, or to stop putting off what you need to do. When you take refuge in your mind using self-hypnosis, think about the goal you would like to achieve.
For the purposes of this example, the purpose of self-hypnosis will be to relax
Step 4. Go into a trance
To enter the trance state, imagine a very special staircase that leads you to the most special place in the world. Close your eyes. Count down from 10 to 1, slowly relaxing each part of your body as you count. Take deep, cleansing breaths as you feel the tension abandon yourself with each step you step down. Each time you exhale, relax a part of the body.
- 10… Eliminate the tension from the jaws and face. Place your tongue on the bottom of your mouth.
- 9… Notice the tension in the forehead and temples disappear.
- 8… Let go of the tension in your shoulders and neck.
- 7… Relax your arms.
- 6… Let the tension release from your chest.
- 5… Inhale by inflating the abdomen in order to relax the whole body as the air enters inside.
- 4… Sink your pelvis into the chair or cushion.
- 3… Take the tension out of your legs, since they have nothing left to support.
- 2… Move your relaxed toes as you reach your special place.
Step 5. Get out of the hypnotic trance
You can stay in this special state of relaxation for as long as you want. When you are ready to return, simply reverse the process and walk up the stairs while counting to 10. However, do not regain the tension on the way back. The body must remain relaxed and rested.
Step 6. Practice self-hypnosis often
It is an art in which you become good with practice. Feel safe to return to your favorite place and find peace every time you decide to go down the ladder.
Part 3 of 4: Changing Your Point of View
Step 1. Appreciate the reality around you
Find time to savor the best things. Don't be in a hurry and enjoy the wonders of the world around you every now and then. By appreciating this kind of thing, you will come to be more satisfied with your life.
- Go out and immerse yourself in nature. Listen to the rustle of the leaves or the birds singing in the trees. Feel the sensation of the wind brushing your skin.
- One morning you decide to eat consciously and extend the time of breakfast. Smell the freshly brewed coffee. Notice the colors, textures, and smells of the food on your plate. Chew slowly, savoring the taste of each bite. What do you feel physically when you have satiated your hunger? Is there any dish that you particularly like?
Step 2. Question your preconceptions
People have a tendency to be prevented. Preconceptions are partial reasonings in which something is believed to be true based on previous events or personal beliefs. However, this attitude leads to wrong and unfair judgments in relation to people and situations.
- As soon as you find yourself making a rash judgment about the people or events that happen to you, take a closer look at the situation. Are you basing your conclusions on real events? Try reconsidering your initial hypothesis. Realize that people and situations are much more complex than they seem.
- For example, in your neighborhood you have heard some people complain about a "delinquent" boy. For this reason, stay away from him. However, one day you notice that he is helping an elderly lady unload groceries from the car. He is polite and replies: "Yes, ma'am" and "No, ma'am". After this episode you don't avoid it anymore. You talk to him cordially when you meet him on the street and mature a very different consideration from that widespread in the neighborhood.
Step 3. Try to think as if you came from the future
Maybe you want to escape from your surroundings because life seems ordinary and monotonous to you. The courage to dream big can enrich your vision of reality and feel more fulfilled. Give yourself the freedom to imagine a future beyond your strongest desires.
Think about your life over the next five years. What will you do? How will your daily routine unfold? What kind of life will you lead? Maybe you see yourself on the path to graduation. You will put yourself at the service of others and be thrilled to use your qualifications to make a difference in the world
Step 4. Develop an action plan to achieve your dream
Prepare a clear action plan to advance your goals. Then write down all the most important milestones that affect your future life. What steps do you need to take to achieve them?
- Think about SMART goals - specific, measurable, achievable, results-focused and time-bound - and set a reasonable deadline for achieving them.
- For example, suppose you have to choose a university that is in line with your personal values and that allows you to make a real difference. Hence, you will need to attend classes and study hard. You will also likely need to build relationships with teachers and create a network of contacts to find internships and job opportunities. To make sure you are achieving what you set out to do, try to be clear and precise in setting your goals.
Part 4 of 4: Unleash Your Imagination
Step 1. Keep a journal
Little else can allow you to take refuge in your mind other than the gesture of getting yourself a notebook, picking up a pen and writing down your deepest thoughts. By keeping a diary, you have the opportunity to discover the patterns that govern your thoughts, understand the most hidden desires and deal with the stresses of life.
Start by writing for 20-30 minutes a day. You can simply talk about what happened during the day or analyze something more specific, such as your personal growth. The decision is yours
Step 2. Dedicate yourself to an art project
Stimulate your mind by doing something manual. Paint, draw, sculpt, build, cook. Art has the power to relieve stress and anxiety, improve well-being and strengthen the immune system. If there is something you want to express or just want to pass the time, use art.
According to some researches, art therapy is useful for improving the quality of life, health and adaptation to the surrounding reality
Step 3. Dance
Another way to take refuge in the mind is to express yourself through dancing. In fact, dance brings benefits to both physical and mental health. For example, it can improve mood and make the heart stronger. Try turning on the stereo or listening to the surrounding noises and capturing the rhythm. Don't worry about following a particular choreography: just move your body according to what you think and feel.
Step 4. Tell a story
If you want to take refuge in your mind in order to express and give vent to what you have inside, try narration. It is not intended only for children. Gather a small group of friends and tell an old story, passed down from generation to generation, invent a fairy tale or bring back a personal experience.
