Your head may be filled with hundreds of over thinking, attention seeking thoughts each pushing and shoving in desperation to grab your attention. Who invited them anyway? Not you and certainly not me.
A head crammed with racing thoughts creates constant unnecessary mental pressure not to mention the stress and release of free radicals which accelerate the aging process.
Enter some simple solutions to empty at least five thoughts at a time from your head. The trick is of course to realize when your thoughts are taking you over.
The overall plan here is to direct energy away from your mind and back into your body:
1. Train yourself to wake up gently with only invited thoughts.
Going from zero to fifty thoughts in one minute is a disturbing and unnatural way to enter your day. Start gently without letting a rush of overwhelming unnecessary, worrisome thoughts invade your sacred wake up time. Your wake up time is just between you and your inner wise voice.
Start a new wake up ritual allowing yourself to invite only gentle thoughts. Five minutes is good half an hour is better.
You may also wish to read my article adjust your yin yang time clock and bring a delightful flow back into your day. I make a practice of starting with yin energy and gradually expanding to a busy yang energy. Awakening with gentle thoughts definitely flavors your day with a sense of flow. Yeah!
2. Open your mouth slightly.
Releasing the pressure and tension often held in your jaw can give a gigantic amount of relief to the pressure held in your head and around your neck whilst unloading at least five pesky thoughts. Try it now.
Instead of having your mouth closed with clenched jaws slightly open it which unlocks the jaw relaxes your cheek and facials muscles and most importantly allows a natural flow of energy back into the body again. You will instantly notice it releases unnecessary thoughts that were once trapped inside your head with tension.
For a more exaggerated version just open wide, hold out your tongue and say ahhhhh! (as you would for the doctor). Guaranteed you will lose at least 10 pesky thoughts just by doing this.
3. Clear the busy energy around you.
I’m guessing if your thoughts are overcrowded then your home is overcrowded with lots of unnecessary stuff. If you wish to eliminate 30% unwanted scrambling thoughts then you must remove 30% unwanted things that are unloved, unwanted, don’t fit, expired, broken or unused from your personal living space. If this thought sends you into overwhelm then read my article Simple Solutions When You Just Can’t Shift Your Clutter. Included in this article is a free 2008 de-clutter calendar.
When the energy in your home feels lighter your thinking will also be lighter. When your thinking is lighter attention seeking thoughts don’t have a chance.
4. Rewind your thoughts and play them back in slow motion.
It’s time to have fun with your thoughts. Pick the most annoying repetitive, can’t get rid of thought and say it in your head in slow motion. Repeat this process until it loses all appeal. The first thing you will probably notice is just how unproductive the thought was in the first place and secondly you’ll be able to effortlessly give it the flick once and for all.
5. Empty some of your thoughts by writing them down.
Emptying your mind can lighten the load and release the mental pressure. We often keep re-thinking thoughts in fear that we might forget the important ones. I personally carry a little note book everywhere. When I’ve been inspired for an article or remembered something I need to do or want to plan something for tomorrow I’ll scribble it down. I then feel safe enough that I no longer need to keep re-inviting the same thoughts back again.
Last thing at night when you least feel like writing is actually the best time to empty your head creating the space then for a blissful nights sleep.
6. Activate your senses.
Bringing awareness into your five senses smell, taste, touch, sight and sound directs energy away from your mind and back into your body where it should be. Direct your attention to what you can smell. Is it pleasing, bland, fresh, can you alter what you smell in your environment now? Essential oils are fabulous for not only activating your sense of smell but calming and relaxing your thoughts.
Now move onto another one of your senses touch. Touch your skin, face, legs, arms, fingers or clothes. Rub lotion into your hands. Do your hands feel soft or neglected are they in need of a mini massage? Give yourself a hug and let any worrisome thoughts dissolve in the process.
Move through all your senses and realize there are other parts of the marvellous human body that deserve your focus and energy other than your mind.
When your mind is crowded anywhere, anytime simply focus on awakening and activating one of your senses. No thoughts required just sensing.
7. Distract your thoughts.
Your thoughts are not that clever and can be easily distracted. For me personally meditating, playing music, dancing, doing yoga, walking on the beach or reading an inspirational book all take the focus away from my thoughts and bring me back into my body, my senses and creative imagination.
Creativity and imagination can not exist in a crowded mind.
8. Notice how you are feeling.
This has nothing to do with how you think you may feel. It’s actually to do with how your body and being is feeling. Your body is always trying to get your attention but often it has little chance with crowded thinking.
Do you feel relaxed, burnout, happy, rushed, thirsty, starving, exhausted or in need of a good stretch? Ignoring your bodily needs keeps your energy and awareness trapped inside your head.
When you bring your awareness away from the outside world and back into your body you will notice very quickly how you actually feel and what your physical needs are.
9. Correct your breath.
Sharp, short, shallow breathing keeps energy locked in your head and upper body. Long slow gentle breathes bring oxygen into your lungs, blood stream and brain relaxing the body and mind. There is physical no space for crowded thinking when your zoom into your breathe and body.
译文:
清除混沌大脑的九个办法
你的大脑也许被无数过度的思虑充斥着,混乱的想法互相竭力推挤让你无法集中注意力.谁请它们来的?不是你,当然也不是我.
如果一个人的大脑被争先恐后的想法填充着,就会带来不比要的精神压力,当然不必说这种压力引起的老化的加速.
想几个简单的办法来一次从你的大脑清空5个想法.这个小游戏当然是为了让你意识到你的想法正吞噬着你.
总的计划是把你的能力从你的大脑中赶到你的身体里.
1 训练你自己只从积极的想法中慢慢醒来
一分钟过滤0到50个想法是个麻烦,而且也不是进入新一天的自然办法.不要匆忙地赶走不必要的想法来开始新的一天.让你害怕的忧虑会随时醒来.你醒来的时间仅仅在你和你内心智慧的声音之间.
开始新的起床仪式,让你自己只考虑积极的想法.5分钟不错,半小时更好.
2 轻轻地张开嘴巴
压力和紧张经常会在下颚驻留,释放它们,能够给你大脑和头颈的压力带来极大的解脱.现在救试试.
不要紧紧地咬着下颚,轻轻地张开嘴,释放颈部关节和面部肌肉,最重要的是让那个能量自然流回体内.
你将立刻发现过去一度纠缠在你的大脑内是你紧张的想法霎时不见了踪影.
更进一步,把嘴张得再打点,伸出舌头说"啊"(就像你去看医生那样).我保证你将至少清除掉10个烦人的念头.
3 清除你身边无用的东西
如果你在想自己的大脑是否太拥挤了,那你的家堆积太多无用的的东西了.如果你想去掉30%无用的想法,那你就要从你的个人空间去掉30%无用的不喜欢的不合适的,坏的东西.如果这个想法让你受不了,就看下我的文章<<当不能整理你的东西时的简单办法>>
当你房里的东西感觉少了,你的想法也就简单了,当你的想法简单了,那些杂乱的念头就没有机会出现了.
4 重新整理你的想法并缓缓地把它们赶回去
是时候和你的想法玩个游戏了.选一个最烦你的为代表,不要把它赶出去,在脑海里慢慢说出它的名字.重复这个过程直到它对你来说没有一点吸引力了.首先你要知道的是这个想法在第一阶段是多么没用用处,其次,你就能把它永远赶走了.
5 用写出来的办法清空你的想法
清空大脑可以减轻你的负担,释放精神压力.我们总是在恐惧中重复思索以至于忘记了重要的事情.我自己去哪里都带着一本私人用的小笔记本.当我被一篇文章激发或是记起什么我需要做的或想要明天做的,我就会把它们记下来.我会感到很安全,因为我不必重复思考了
在晚上最后一件事,但你最终感到写作是清空大脑腾出空间最好的办法时,你就会有一个香甜的睡眠.
6 是你的意识积极起来
把你的意识带到你的五个感觉中:闻,尝,摸,听,让你的能量从大脑转移到本来该去的身体.把你的注意力转移到嗅觉上来,它是使人愉快的.新鲜的,温和的.现在你能觉察到你周围的气味了吗?精油是美好的,它不仅是你的嗅觉活跃起来,并且是你镇定和放松.
现在转到另一个感觉,触摸上.触摸你的皮肤,脸,退,手臂,手指或者衣服.在手上擦上化妆水.你的手感觉到柔软或坚硬了吗,他们需要按摩吗?给自己一个拥抱,让任何忧虑在这个过程中消失.
体会全部的感觉,并认识到身体其他奇妙的部位除了大脑外同样值得关注.
当你大脑无时无刻不出在拥挤的状态下,只要把注意力集中到唤醒和刺激其他感官,没有想法需要被感觉了.
7 改变想法
你的想法并不是那么聪明,可以很容易改变.就我个人而言,冥想,音乐,舞蹈,瑜伽,海滩边散步或者读些启发人的书都能使注意力转移到我的身体,感觉,和创造性的想象力上.
混沌的大脑不能产生创造力和想象力.
8 注意你的感觉
真正感觉和你自以为的感觉是无关的,而与你的身体和整个感觉器官有关.你的身体总是试着引起你的注意,但是混沌的大脑使之几乎没有机会.
不感觉到轻松,崩溃,快乐,紧张,口渴,疲倦或者需要伸个长长的懒腰了吗?忽略身体的是你的能力和意识都留在大脑.
当你把你的意识带回到外面的世界和自己的体内时,你就会很清楚地认识到你的真正感觉和你的身体需要.
9 调整呼吸
短暂急促的呼吸是能量囚禁在大脑和上半身.长而深的缓慢呼吸把氧气带到你的大腿,血管,由此你的大脑和身体都能获得轻松.当你"呼呼地"深呼吸时,身体是没有多于空间容纳你拥挤的思考的.