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Category Archives: Relaxing

De-stressing and Finding Peace Within

Jonathan Robinson, Finding Happiness Posted on March 6, 2015 by Jonathan RobinsonJanuary 16, 2023

438792_2368031_lzI just got back from something called the Wisdom 2.0 conference.  If you haven’t heard of it, it’s where thousands of people talk about the interplay of three main topics: meditation, business, and technology. This is a place where spiritual teachers such as Byron Katie and Jack Kornfield rub elbows with Linked In CEO  Jeff Weiner, or rock star Alanis Morissette.   Needless to say, it attracts a fascinating group of people.

I went there partly because I wanted to know whether or not there was hope for humanity.  I’m glad to report that there is.  Despite all the problems the world faces, and despite how fast everyone is rushing around nowadays, people still have hearts.   Sure, our hearts are often buried beneath our smartphone screens, but humanity’s deeper heart is an irrepressible force. At the conference, I met a lot of good people sincerely looking for ways to bring more peace on Earth.

wisdomBeing that I’m a gadget guy, I’m always looking for simple things that can help me to be kinder, more relaxed, and more aware.  At Wisdom 2.0, I felt like a kid in a candy store.   I talked with a dozen app developers who created apps to help with meditation, or ways to remind yourself to do an act of kindness. Anyway, what I got from the conference, (other than some new friends), was a sense of the importance of daily spiritual practice.

In an age when there is always too much to do, and too little time to do it in, most of us feel pretty stressed.   In fact, studies suggest that 40% of Americans report they are “severely stressed.”  If you’re not doing some daily practice to reduce stress and find peace within, you’re basically screwed.   We all end up taking in a daily megadose of stress.  Therefore, it’s necessary to “flush” your past stress down the “toilet.”   Imagine not going to the toilet for several days.   You would surely end up feeling very stressed!  Being that stressed sure doesn’t feel very good.

So if we need to handle stress on a daily basis, a good question to ask is “How?”   More specifically, how can we get the most de-stressing bang for our buck (i.e. the smallest effort).  There is no single answer to that.   People can let go of stress and find peace within in a vast variety of ways.  For example, it can be as easy as taking a few deep breaths or listening to a favorite song.   Or, as I mentioned previously, you can now get an app or gadget that can help you de-stress. At the Wisdom 2.0 conference, I bought a gadget called “Spire” that tracks your stress level by monitoring your breath.  If you haven’t taken a relaxing breath in awhile, it vibrates and sends you a text to remind you to breathe more deeply.  It’s a bit of a kooky idea, but I’ve been trying it the last few days and it really helps!

imagesWhile gadgets can help, I’ve see that there are also a lot of simple methods that immediately lead to more relaxation, happiness, and peace.  As a psychotherapist, I’ve seen that the best practices for finding peace seem to be those that take under two minutes to do.  Sitting down to meditate or do yoga are good practices, but not many people will do them everyday to handle their daily stress.  Yet, I’ve seen that people will use something that only takes a minute or two to do if it feels good and it really works.

In my book “Find Happiness Now” or my audio program, “Deeper Happiness,” I offer a lot of such methods.   Once you find a technique or two that truly works for you, you’ve got a friend for life.   I use one such method many times a day and it has made an immense positive impact on the quality of my life.

At the conference, I had a chance to have a one-on-one talk with spiritual teacher Byron Katie. She is known for her many bestselling books and for a method she developed called “the work.”   I asked her, “What can people do to help change the world?”  Without hesitation she said, “They can work on themselves.  That’s the way the world will become a more peaceful place—by each person finding it within.”  I couldn’t agree more.   So my question to you is simple:  “Do you have a quick method you can use daily to help you de-stress and find peace within?”

 

 

Posted in Mood, Relaxing

Four Simple Keys to Turn the Holidays into Heavenly Holy Days

Jonathan Robinson, Finding Happiness Posted on December 13, 2014 by Jonathan RobinsonJanuary 16, 2023

‘Twas the week before Christmas and in my own house I was frantic and hurrying, and felt like a louse. That was five years ago. That day I vowed I would never again get sucked into the hyped up of “Christmas Spirit.” Instead of running around, fighting traffic, and losing my temper with store clerks, I decided I would do whatever it takes to really enjoy the holidays. After all, it’s supposed to be a time of celebration and spiritual renewal. Why not make it into one? Of course, if you’re at all like I was, you’re going to have to change how you “do Christmas” if you ever hope to truly enjoy yourself. I’ve found that four simple keys can help people turn their hurried Holidays into heavenly Holy days.

imagesFirst, try to remember the original purpose of the Holiday Season. Whether you celebrate Christmas or Hanukah, they both represent a time to appreciate the blessings of life, God’s grace, and the end of darkness and the beginning of new light and hope. Can you remember a Christmas memory from your childhood that was filled with joy, comfort, and love? That’s really what we all want to experience during the Holidays. Yet, sometimes it seems we’re being led down a fast flowing river that only leads to stress, insecurity, and even sadness. By having a clear picture of what a truly happy Holiday Season would be like, you have a fighting chance to create what you want. Without your own unique Christmas “fantasy” to hold onto, you’re likely to be swept into the currents of what everybody around you is doing.

Once you have an idea of what you’d like to experience during the Holidays, your next step is to figure out creative ways to avoid what you don’t like about Christmas. For example, if you don’t enjoy running around buying a lot of presents, then don’t. Most people ask themselves the wrong question when it comes to planning their Christmas. Subconsciously, they think, “What should I do now that it’s the Holiday Season?” If you “should” all ask yourself, “What would I love to do to spread joy and good cheer this time of year?” Listen for your own unique answer to that question. By following your heart, you’ll feel the joy of Christmas, and enliven the Spirits of those you love.

zenA third way to keep the Spirit of the Holiday’s alive is to give a present to your self. I don’t mean another sweater or necktie. I mean something that will help you to experience the joy, peace, and sacredness of life. Last year, my wife and I spent three days in Yosemite in the middle of December. Leaving the craziness of city life for the grandeur of nature was the best present possible for both of us. This year we plan to go to a desert resort. As we sink into a jacuzzi bath while listening to Mozart, we’ll be sure to reminisce about the madness we left behind back home. What would be some treat you could give to your self that would add meaning, joy, and relaxation to your winter season? Schedule it in now, before you get too swept up in the Christmas rush.

Lastly, to have a truly Merry Christmas or Happy Hanukah, plan ahead for something that you’d truly like to do. If you’re not spending the Holidays with your family, call some friends and see if they’re available. Perhaps you can create a meal together, play a fun board game such as Pictionary or Monopoly, or simply have a meaningful conversation. A nice thing to do around a Christmas dinner is to ask your friends and family questions such as:

1) What’s your favorite Christmas (or Hanukah) memory?

2) What was one of the most special moments you experienced this past year?

3) What are you truly grateful for in your life right now?

4) What was the worst Christmas gift you ever received?

5) What gives you a real sense of joy in life?

Asking questions like these to those you love can help bring intimacy and a sense of the sacred back into the Holiday Season. Your fondest Christmas memories are probably not of presents you’ve been given, but of special times you’ve spent with people you cared about. Having a really good conversation with a friend or family member can be one of the best “gifts” you ever receive.

Although advertisements try to convince us otherwise, the Holiday Season is not a time of ease and joy for most of us. If you plan to have a good Christmas, you need to be deliberate about creating a sacred time with your self and/or the people you care about. By following your own heart, and keeping true to the original purpose of the Season, you can make this your best Holidays ever.

 

Posted in Gratitude, How to Find Happiness, Relaxing

The Three Minute Body Miracle

Jonathan Robinson, Finding Happiness Posted on May 24, 2014 by Jonathan RobinsonJanuary 16, 2023

03-nodding-off-TS-78429850It’s a rainy, sleepy afternoon, and you’re stuck in front of your computer.  Your bones are weary, your eyes blurred, and your mind feels burned out.  You can grab another cup of coffee, but you know your body really doesn’t need any more caffeine.   What to do?  If you knew that in three minutes of effort you could go from burned out to blissed out, would it be worth your while?  If the answer is yes, then the “Three Minute Body Miracle” (or T.M.B.M for short) is for you.  This simple, but amazingly effective four-step technique does several things in a short period of time.  First, it gets your body naturally energized.  Second, it stimulates blood flow to the brain for better focus and concentration.  And finally, it allows you to quickly let go of stress and tension in both your body and mind.  If you try it just a couple of times, I think you’ll be hooked. Continue reading →

Posted in Relaxing, Well being | Tagged enjoy, experience, fullest, how to be happy, Jonathan Robinson, positive psychology

How to Quickly Find Peace Using “The Sedona Method”

Jonathan Robinson, Finding Happiness Posted on March 7, 2014 by Jonathan RobinsonJanuary 16, 2023

sedonaPerhaps the most important thing a human being can learn is how to quickly let go of negative thought patterns and emotions and quickly return to the peace and love that’s hidden behind our turbulent minds.  Once you can do this well, everything in your life changes. In my exploration of how doing this effectively, I’ve tried a lot of things.  One of my absolute favorite ways to quickly return to a place of peace (after being upset) is to use something called “The Sedona Method.” What follows is a  mini-course on the Sedona Method.  If you try this out and like it, I recommend that you get the book “The Sedona Method,” so you can get a better understanding of this truly effective and simple technique. Continue reading →

Posted in Being Present, Mood, Positive Psychology Exercises, Relaxing | Tagged finding, happiness, inspire, Jonathan Robinson, positive psychology, relaxing

Top 10 Tips for Great Sleep…

Jonathan Robinson, Finding Happiness Posted on January 28, 2014 by Jonathan RobinsonJanuary 16, 2023

insomniaI’ve been reading recently about how important a good night’s sleep is for feeling happy during the day and being productive in life.  Unfortunately, about 30% of Americans suffer from chronic insomnia and/or sleep deprivation.   In our fast paced world, many people try to do with as little sleep as possible, but then end up suffering emotional and health effects from getting too little sleep.

In order to get a good night’s sleep, I’ve created a simple guide called “Ten Tips for a Good Night’s Sleep.”   By following its guidelines, my hope is that you’ll experience a better quality of sleep each night, as well as more productive and happier days due to having rested well.   Feel free to forward this on to people you care about who might want to improve their quality of sleep.   By resting well each night, you’ll be in good shape to handle whatever life throws at you….

Ten Tips for a Good Night’s Sleep:

  1. Make your bedroom conducive to sleep:  people sleep best in cool, dark, and quiet environments.   Use a sleep mask or whatever is necessary to create as dark a room as possible.
  2. Create a sleep inducing routine: try taking a bath or shower before bed, or read a book, or some other non-stressful activity before going to bed.
  3.  Avoid alcohol, caffeine, nicotine and energy drinks:  caffeine can keep you awake even 6 to 8 hours after it’s ingested, so be especially careful about “hidden” caffeine in soda, chocolate, tea, and pain relievers.
  4. Know how to use the light at night:  if possible, avoid highly lit screens an hour before going to bed, such as looking at a computer screen.  If you read before going to bed, make the light a little dim.
  5. Keep a consistent sleep schedule:  people sleep better when they go to sleep and wake up at roughly the same time each night and day.  Try to sleep an amount of hours that truly works for you (8 is recommended).
  6. Nap before 5pm, or not at all: if you like naps, try taking a nap for less than 30 minutes, and make it before 5pm.  If you still have trouble falling or staying asleep, try not napping and see how that affects your sleep.
  7.  Don’t eat a big evening meal: finish dinner several hours before you go to sleep, don’t eat anything an hour before bedtime, and avoid foods that can cause indigestion.
  8. Exercise early in the day:  While exercise during the day helps people to have a good night’s sleep, don’t exercise at least 3 hours before going to bed.
  9. Explore ways to quiet your mind: you can’t quickly stop a fast moving car; nor can you quickly stop a fast moving mind.  Therefore, have a way of relaxing and dealing with stress during your day—before your mind builds up too much momentum.
  10.  Avoid stimulating movies or TV before bed:  Emotionally intense movies or shows can make it very hard to fall asleep for a couple of hours afterwards.   Therefore, avoid such stimulation at least an hour before going to bed..

..and a Bonus Tip: Use what seems to work for you through trial and error:  this can include supplements such as melatonin or “Midnite or Valerian, or things specific to you.

 

Posted in Being Present, Mood, Overcoming Anxiety, Relaxing | Tagged happiness, inspire, Jonathan Robinson, joy, life, love, manage, sleep

How to Deal with Anger: The Adult Temper Tantrum

Jonathan Robinson, Finding Happiness Posted on July 18, 2013 by Jonathan RobinsonJanuary 16, 2023

It’s been one of “those days.” anger  Too much to do, and not enough time to do it.  Your boss yells at you for something that wasn’t even your fault; by the time you make it home, you’re fed up and stressed out. You slam the door, and then walk past your partner without saying a word.  Your mate asks you about your day and why you slammed the door.  Just the fact that they say anything to you makes you even more annoyed.  You tell them, “I didn’t slam the door.  There’s nothing wrong.  Why do you always have to question me?”  You spend the rest of the evening upset.

Sound familiar?  Some people play out scenes like this on a fairly regular basis.  During the day, some event or person makes them angry, and they spend the rest of the day and evening affected by it.  Although the original upset has long gone, they carry the residue of the event with them like a bag of bricks on their shoulders.  Without a clearly defined way to rid themselves of their irritation, they spend many hours feeling annoyed for no apparent reason.  Then, seemingly out of nowhere, they “blow-up” in reaction to just about anything.

It doesn’t need to be like this.  Think of how infants react when they get angry.  Typically, they get very upset, scream or cry for awhile, then quickly return to a state of contentment.  Instead of holding-in their feelings, they fully let them out.   Once all their anger has been expressed, they feel calm and at peace once again.  Unfortunately, adults have not learned how to deal with anger so well.  We’ve been conditioned to repress our feelings of anger and upset.  Yet, like steam escaping from a heated pressure cooker, our anger and resentment leaks out, and because it is only allowed to leak out a little at a time, it can take a long while before adults can feel at peace  again. Continue reading →

Posted in Anger, Mood, Relaxing | Tagged experience, fullest, happiness, inspire, Jonathan Robinson, life, manage, positive psychology

How to Relax – Instantly!

Jonathan Robinson, Finding Happiness Posted on April 2, 2013 by Jonathan RobinsonJanuary 16, 2023

Woman Relaxing At a SpaIf your life is at all like mine, it’s both busy and stressful. Most people handle the onslaught of stress they face by taking periodic vacations to recover from their life. While vacations are a good idea, you can’t take one every time your life becomes hectic. In addition, taking a weekend or a week off to go to Hawaii doesn’t help you to know how to relax when you’re back in the rat race. What’s needed is a simple way to let go of stress and know how to relax that can be done while you’re still in the stressful situation—not five days later. That’s why I created the One-Breath Technique. In twenty to sixty seconds of doing this powerful method, you can experience how to relax bodily tensions, as well as let go of negative emotions and useless anxiety. It’s a wonderful gift to give yourself.

Woman using the One Breath Technique to RelaxI created the One-Breath Technique when I noticed how frequently something makes me impatient, uptight, or annoyed during the day. Without something to interrupt my stress, my minor upsets often snowballed into a momentum of negativity. Rather than using a technique that required taking several minutes away from the situation at hand, I saw the value of learning how to relax right in the moment. The One Breath Technique can be done almost anywhere and, with practice, won’t even be noticeable by others. Despite its brevity, it can effectively interrupt the build-up of stress and frustration that can so easily happen in modern day life.

Woman Taking a Moment to Relax her MindThe first step in doing the One Breath Technique is to become aware that you’re stressed, upset, or could benefit from a mini-relaxation break. Next, observe the location in your body that you feel the most tightness or discomfort. For many people, they feel stress most noticeably in their shoulders, their chest, or their stomach area. Some people feel tension in many parts of their body simultaneously. Wherever you feel stress the most, imagine inhaling pure, soothing air into that area. Breathe as deeply as you can, first filling up your abdomen with air, then your chest. Once you’ve taken in as much air as you can, hold your breath for ten seconds.

Woman stretching to lower her anxiety and stress levels.During the time that you’re holding your breath, attempt to tighten all the areas of your body that feel stressed. For example, if your shoulders are tight, tense them even more —perhaps by bringing them closer to your ears. If your stomach feels uncomfortable, tense the muscles in that area (while you hold your breath)—as if you’re preparing for someone to hit you in the belly. At the end of your ten count of tightening muscles and holding your breath, it’s time for you to fully relax. How to relax is key. Let go of your breath with a long, slow sighing sound (if you’re in a place where making a sound is okay). While you’re letting go of your muscles and your breath, think to yourself, “Let it all go,” or some other simple phrase that works for you. When you relax your muscles and your breath, you’ll notice a warm feeling of relaxation traveling through your body. Focus on the tingling warm sensations as they move through you. Notice if there are any parts of your body that still feel tight, and if so, try to let them go as well. Although it’s called the One-Breath Technique, you’re welcome to do it once or twice more if you need to, and if you have the time.

There are many minor variations you can do with this method to make it better meet your specific affinities and needs. For instance, you might want to visualize a relaxing scene immediately following exhaling your breath. Some people find it helpful to silently hum a favorite soothing tune as they learn how to relax more fully. As you practice this method, you’ll soon notice ways to adapt it to better meet your needs and preferences.

Once again, here are the steps for doing the One Breath Technique:

  1. Notice that you’re feeling stressed, and become aware of where in your body you feel
    tight.
  2. Slowly breathe in soothing air to the area you feel most tight—until you can’t inhale
    any more.
  3. When your lungs are full, hold your breath for ten seconds. During these ten seconds,
    tighten all the muscles in your body that feel tense, such as your shoulders, chest, and
    stomach area.
  4. After ten seconds, exhale with a sighing sound as you completely relax all your
    muscles. During the exhalation, think of a phrase such as, “Let it all go.” Feel the warm
    sense of relaxation energy as it moves through your body.
  5. Repeat if necessary, or if time allows.

Woman relaxing on a beautiful day.Part of the beauty of this technique is its simplicity. In less than a minute, you can interrupt your stressful reactions that can lead to a bad day, bad health, and ultimately, a bad time in life. Fortunately, because it is brief and can even be invisible to the people around you, there is no good reason not to use it. In fact, why not try it right now? I mean it. If you like it, perhaps you’ll get in the One-Breath habit. It’s one of the healthiest habits you’ll ever have. Right now would be an excellent time to begin… Once you’ve mastered that, check out all my other free resources.

Posted in Overcoming Anxiety, Relaxing

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