Stressful Event

Try this Visualization Tip

May 10, 2012 by Donna Marie

We don’t necessarily get what we want in our life and as a result of this, we end up getting stressed. We need to understand that when we give our best to achieve what we desire that things really start to unfold in the direction we want them to.

How Visualization is Helpful

Most of the people have the habit of imagining what they want or the outcome they want to have happen. Oftentimes, this can be counterproductive when you focus on negative outcomes. For example, if we are having problems with our colleagues at work, and we focus on the negative outcome. By focusing your energy on the negative outcome you are always looking for the negative.

I believe the reverse to be true. If you spend your time focusing and visualizing on the positive, then you will affect a positive outcome in your life. In my seminars I have often said, “What you think about, you bring about.” Here are some strategies to help you with your positive visualizations.

How to Visualize:

First, make yourself comfortable. You don’t have to be in a dark room but it is good to find a space with little distractions. Take slow and deep breaths and you will find yourself relaxed soon. Just keep your eyes closed and start visualizing the event that is causing you stress.

Picture in your mind the possible outcomes for this stressful event. It is ok to spend some time thinking about many outcomes. Once you have settled in on the outcome that you truly desire, FOCUS ON THE RESULTS and leave out the details. Think about how you are going to feel when it comes to be. Engage all of your senses, and visualize what you want to experience for yourself: peace, balance, improved relationships, increased accomplishments, etc. Once you have a clear picture of the outcome you desire you should just take a few moments to relax and become present again to now.

Again, picture or imagine it, as if is already exist. The key is to practice experiencing a positive emotion surrounding the outcome of your intentions. Your emotions set forth your positive (or negative) intentions for what you desire or wish for.

Need a Little Help?

If you are new to this method of visualization then do not worry – you could get help from prepared guided visualization. Try my audio CD to practice Mindfulness Meditation Practice here. There are three tracks included, and each one will help you to relax and visualize. You can listen to a sample of each track here.

What others say…

“Each has something terrific in it. The sound quality, the sounds, the music, it was truly a superb making. The tracks were created with real love and feeling.”     Kevin

“Your CD is fantastic. I feel far more at peace with the world.”   Maureen

“Donna Marie’s relaxing voice is an effective vehicle for a refreshing, rejuvenating, and health-restoring journey inward”.        Linda

Mindfulness Meditation Techniques to Deal with Stress – Part 2

February 1, 2011 by Donna Marie

In Part One of the series, I discussed one of three Mindfulness Meditation techniques for managing your stress; and the mechanism of stress. The stress mechanism is the process that occurs when an event is translated into a distress reaction.

I revealed that while most people are aware only of the event and their action or reaction to the event (that they interpret as stress,) in actuality, there is much more going on. In our experience of stress there are other intervening, often unconscious, steps of thought and emotions that come before the action we take, or our physicalresponse to a stressful event.

In this article, I will focus on how the thoughts we think contribute to the experience of stress and how Mindfulness Meditation can help you to manage the thoughts that contribute to your experience of stress.

Mindfulness is the ongoing practice of bringing your focus to the present moment as much as possible throughout your day. It is the practice of awareness of your thoughts, emotions, your body and the surrounding environment.

The key is to practice this awareness without thoughts of judgment or criticism of self, others or situations. To manage your thoughts about your experience you must first be aware of them. Once you are aware of inner negative comments (we all have them), mindfulness meditation practice helps you to let them go and refocus on simply observing what is happening both in your body and around you at the moment.

Mindfulness Meditation Technique #1, described in Part I of this series, teaches you to refocus on your breathing. By refocusing on this simple activity, you begin to free your mind from distractions associated with Past thinking; i.e. thoughts of yesterday, last week, last year, etc., and with Future thinking; i.e. thoughts of what may happen; both negative and positive, especially worry.

Freeing your mind from Past and Future thinking is important because stress originates from fear-based thought patterns that we have been unconsciously conditioned to think. Fear thoughts are learned over our whole lives from those who are closest to us.

Recent studies also point to fetal experiences being formative too. As we were growing in the womb we experience the stress reactions of our mother as our own. If a mother experiences much stress during her pregnancy, chances are the child would have integrated that experience.

Mindfulness Meditation Technique #2:

Throughout your day take multiple 60 second breaks to practice focusing on your thoughts about your environment. Notice everything you can with your 5 senses. Keep your thoughts focused on looking, seeing, hearing, feeling.

What do you see around you? Notice colors, shapes, people, sensations. Notice your thoughts about everything you see. Practice seeing without judging right or wrong.

This practice can be done in a car, at work, at play, with others without interfering with your activities or really anyone else knowing. You are merely shifting your focus. Play this mental game right now.

Focus on the task that you are doing right now in this moment. For example, if you are writing or typing, notice that entire experience. How do your fingers feel as they strike the keys? How do the keys sound as you type? Notice any tension in your body and so on. Stay focused on exactly what you are doing. When you move on to the next task, notice everything about that too.

Mindfulness is a very effective means to experience calm, inner patience and confidence, and to access clarity. However, like other teachings we must become a student and practice daily.

Make your daily practice easy with Donna Marie’s Relaxations for Inner Peace audio program of guided meditations, soothing music and sounds of nature. Go now to our De-Stress Store.

Have you tried this exercise? What is your experience? Please share below.

Deal with Stress with Mindfulness Meditation

September 12, 2009 by Donna Marie

Many of us lead such fast paced lives, and we are often under constant pressure and stress. There are many proven ways to deal with stress. I have found five steps that work extremely well to reduce suffering from excessive stress. One of the most important, tried and true techniques to reduce stress is the practice of mindfulness and visualization.

There is much scientific research that proves beyond a shadow of a doubt that your physical health is greatly affected by your mental and emotional state. When one is out of balance, the others will follow.

Mindfulness meditation and visualization is a strategy to deal with stress that helps our body relax by centering ourselves, and giving each individual a sense of calm. People that practice this mindful meditation are able to leave the stress of the outside world, and focus just on the exact moment at hand.