Jan 11, 2020
Almost everyone wants to be less
stressed and more peaceful. Even as our modern world ramps up the
external stressors, we can learn to make ourselves calm and
relaxed. The Buddha said, “there is no happiness higher than
peace”. This episode guides us through a simple process to become
more peaceful and to de-stress.
Mindfulness Practice to De-stress
- Aspire to become a calm and peaceful person,
even in challenging situations.
to be mindful of whether you’re feeling calm. Notice when you start
to feel tense.
yourself. When you start to feel tension or stress, turn toward
calming yourself—rather than doing anything to affect the
situation. This is vital.
you notice tension and stress, start breathing deeply from the
diaphragm, feeling your stomach expand. Or, if possible, close your
eyes and begin a brief breathing meditation (see
- Breathe deeply and say to yourself “calm”
“relaxed”. Try to tune your body to these
- Continue this Diaphragmatic breathing or a
breathing meditation until you feel relaxed. This might take only a
minute or it might take much longer.
- Remember the world is empty and
- Put a
little smile on your face. Try to have fun and find joy in
trying this mindfulness practice and calming technique whenever you
need it. You’ll get better at with practice, and eventually you
will be able to tame your mind and be calm all
Part 2 Daily Meditation
- Ideally, meditate every morning. You can do the
simple breathing meditation or any meditation you’d like. If you
are new to meditating daily, you can meditate for only a few
minutes. Or you can meditate for only as long as it takes your body
and mind to enter a more peaceful state. Sometimes you might not be
able to move your mind to a more relaxed state; no worries, just
meditate anyway. Take the seat. Putting effort to begin the day in
a state of peace will help you be mindful of peacefulness and help
you stay relaxed.
the experiences of life dissolve into your peaceful
of your world as empty, dreamlike.
a little smile on your face.
everything you can.
There is no fire like lust
No misfortune like hate,
No suffering like the
And no happiness higher than
A Simple Breathing Meditation
with your back straight and your shoulders dropped and
can put your hands in the mudra of meditative equipoise. To do
this, place your hands in your lap with your palms facing upward.
Rest your right hand in your left. Touch your thumbs, forming a
- Breathe through your nostrils.
- Breathe deeply, from your
- Observe the sensation of your breath at your
nostrils. Instead of paying attention to thoughts, allow your
only thought to be watching the breath.
watching the water lapping at the shore, calm the mind by watching
the gentle rise and fall of the breath at your
you exhale, really feel yourself relaxing...deeper and deeper with
your mind wanders, without judging yourself, bring it back to the
The Dhammapada, translated by Gil
Fronsdale. (2011). Shambala, pp. 54.
Oz, M. (2019), Apr. 11).
America’s Doctor: The Dr. Oz Podcast.
How to Stress Less