7 stappen kalmerende mindfulness

(06-06-2016)

MIndful Mama

7 stappen om ruimte te creëren en je emoties te kalmeren, als je in emotionele nood zit.

Hier zijn zeven stappen om je te helpen;

  • Maak eerst een buffer tussen jou zelf en wat er is gebeurt. Vertraag en adem een paar keer diep in. Dit zal je helpen je vaste grond terug te vinden.
  • Word aanwezig in wat er gebeurt en hoe voel je je in het huidige moment.
  • Neem verantwoordelijkheid voor je emoties en doe je best om te voorkomen dat je het projecteert op anderen.
  • Vraag jezelf af wat het is dat je nodig hebt op dit moment en of er iets is wat je kunt doen om de situatie op dit moment te verbeteren.
  • Krijg duidelijkheid over de noodzaak, over welke onvervulde emotie gaat het? en kunt je een oplossing op dit moment bedenken.
  • Als er creatieve oplossingen ontstaan, noteer ze en kom er op terug om te ontdekken hoe je deze kunt implementeren wanneer de tijd rijp is.
  • Bepaal hoe je de emotionele lading kan beperken door mensen en situaties te accepteren zoals ze zijn.

Vergeet niet dat iedereen zijn best doet vanuit hun niveau van bewustzijn op het moment. Als je het niet kan veranderen hoe de dingen zijn in de praktijk, accepteer en geef je over, en merk op hoe je begint te vestigen in de emoties in plaats van te worden opgenomen door een wilde rit!

 

Bekijk ook: Mindfulness voor Mama's en Zwangere


Een meditatie voor het kalmeren van je emoties

Probeer deze geleide meditatie om je te helpen vestigen in je emoties en het vinden van een rustige, gecentreerd plaats in je geest. Je kunt deze techniek gebruiken wanneer je het gevoel hebt emotioneel overweldigd of out-of-control te zijn.

 

Deze meditatie zal je helpen;Vansi Mindfulness Mama.jpg

  • Te laten zien welke emoties je geest domineren. 
  • Jezelf eruit te trekken uit negatieve emoties.
  • Bevorderen van de mogelijkheid om je te concentreren en te focussen op momenten van emotionele stress.
  • Bevordering van de lichamelijke en geestelijke aarding.
  • Ontwikkelen van geduld en tolerantie.

 

Voorbereiding voordat je begint;

Neem extra zorg om ervoor te zorgen dat je meditatie ruimte stil is en comfortabel. Let op eventuele afleidingen te elimineren voordat je begint. Misschien wil je een dagboek en een pen bij de hand hebben, zodat je je gevoelens die je opmerkt tijdens de meditatie kunt noteren. Zorg dat je comfortabel zit,  in een rechtopstaande positie met je voeten stevig op de grond.

 

De Meditatie;

Sluit je ogen en beginnen langzaam en diep te ademen in en uit door je neus. Voel jezelf verzachtend en nestelen op de plaats waar je zit. Vervolgens breng je je aandacht naar welke emoties je voelt op dit moment. Bent u boos, verdrietig, angstig, pijn, verward, of beschaamd? Word je bewust van wat omhoog komt. Kijk of je naar primaire emotionele toestand kunt kijken alsof je een waarnemer bent. Doe je best om je niet te identificeren met de emotie. Blijf daarbij, zelfs als het onaangenaam is. Probeer het niet te onderdrukken of om eruit te stappen. Sta jezelf toe om dit aspect van jezelf te accepteren zonder oordeel, gewoon de emotie te observeren.

 

Nu, let op, waar in je lichaam je het voelt, je boosheid, verdriet of wat voor een emotie het ook is die je ervaart. Zijn er foto's? Graaf in je emoties om echt te zien hoe het komt dat ze invloed hebben op je. Herinner jezelf eraan dat je niet je emoties bent. Dat ze gewoon energie zijn in beweging. Zij zijn van voorbijgaande aard.

 

Als je het gevoel hebt in je emoties te zitten, breng je bewustzijn terug naar je adem. Adem normaal in en uit door je neus en gebruik je adem om het deel in je lichaam dat gespannen voelt  te ontspannen.

Terwijl je inademt, in stilte zeg je: "gewoon". Terwijl je uitademt, in stilte zeggen "een." Nogmaals, inademen en in stilte zeggen: "gewoon", adem uit en in stilte zeggen: "twee." Doe dit tot je 10 ademhalingen hebt voltooid.

Doe nog een ronde, dit keer als je inademt, in stilte zeggen: "dit." Terwijl je uitademt, in stilte zeggen "een." Nogmaals, inademen en in stilte zeggen: "dit," dan uitademen en in stilte zeggen: "twee." Doe dit tot je 10 ademhalingen hebt voltooid.

Vervolgens doe nog een ronde. Op de inademing, in stilte zeggen: "gewoon". Op de uitademing, in stilte zeggen: "dit." Doe dit tot je 10 ademhalingen hebt voltooid, of voor zo lang als je wilt. Let op als je merkt dat je wordt afgeleid door gedachten, gevoelens of emoties in de meditatie. Label de gedachte of de emotie en keer terug en focus op je ademhaling.

Merk op hoe het gebruik van de mantra "Gewoon Dit" je verankerd en je terug brengt in het huidige moment. Het stelt je in staat om terug te keren naar een rustige, gecentreerd plaats in je geest waar je jezelf weer kan aarden in het hier en nu. Hierdoor ervaar je in de praktijk, dat je emoties kalm zijn en geest gefocust is, ongeacht wat er om je heen gebeurt!

 

7 Steps to Creating Some Space and Calming Your Emotions

If you are feeling emotional distress, here are seven steps to help you calm down.

  1.  
    1. First, create a buffer between yourself and whatever is occurring.
    2. Slow down and take some deep breaths. This will help you find solid ground again.
    3. Become present to what is happening and how you are feeling in the present moment. Take responsibility for your emotions and do your best to avoid projecting them onto others.
    4. Ask yourself what it is that you need in this moment and if there is anything you can do to improve the situation right now. Get clear on the need you had that went unfulfilled and whether or not you can identify a solution in this moment.
    5. If creative solutions arise, make a note of them and come back to explore how you might implement them when the time is right.
    6. Determine how you can mitigate the emotional charge by accepting people and situations as they are. Remember that everyone is doing their best from their level of awareness at the time.
    7. If you cannot change how things are, practice acceptance and surrender, and notice how you begin to settle into the emotions rather than being taken for a wild ride.

A Meditation for Calming Your Emotions

Try this guided meditation to help you settle into your emotions and find a calm, centered place in your mind. You can use this technique whenever you feel emotionally overwhelmed or out-of-control. This meditation will help you:

  •  
    • Reveal which emotions dominate your mind
    • Help you extract yourself from negative emotions
    • Promote the ability to focus and concentrate in moments of emotional stress
    • Promote physical and mental grounding
    • Improve mindfulness
    • Develop patience and tolerance
- See more at: http://www.chopra.com/ccl/how-to-survive-emotional-turmoil-a-meditation-for-calming-your-emotions?utm_source=Newsletter&utm_medium=Email&utm_content=CCL+Newsletter+160531&utm_campaign=Newsletter2016531#sthash.qcaskzFX.dpuf

7 Steps to Creating Some Space and Calming Your Emotions

If you are feeling emotional distress, here are seven steps to help you calm down.

  1.  
    1. First, create a buffer between yourself and whatever is occurring.
    2. Slow down and take some deep breaths. This will help you find solid ground again.
    3. Become present to what is happening and how you are feeling in the present moment. Take responsibility for your emotions and do your best to avoid projecting them onto others.
    4. Ask yourself what it is that you need in this moment and if there is anything you can do to improve the situation right now. Get clear on the need you had that went unfulfilled and whether or not you can identify a solution in this moment.
    5. If creative solutions arise, make a note of them and come back to explore how you might implement them when the time is right.
    6. Determine how you can mitigate the emotional charge by accepting people and situations as they are. Remember that everyone is doing their best from their level of awareness at the time.
    7. If you cannot change how things are, practice acceptance and surrender, and notice how you begin to settle into the emotions rather than being taken for a wild ride.

A Meditation for Calming Your Emotions

Try this guided meditation to help you settle into your emotions and find a calm, centered place in your mind. You can use this technique whenever you feel emotionally overwhelmed or out-of-control. This meditation will help you:

  •  
    • Reveal which emotions dominate your mind
    • Help you extract yourself from negative emotions
    • Promote the ability to focus and concentrate in moments of emotional stress
    • Promote physical and mental grounding
    • Improve mindfulness
    • Develop patience and tolerance
- See more at: http://www.chopra.com/ccl/how-to-survive-emotional-turmoil-a-meditation-for-calming-your-emotions?utm_source=Newsletter&utm_medium=Email&utm_content=CCL+Newsletter+160531&utm_campaign=Newsletter2016531#sthash.qcaskzFX.dpuf

7 Steps to Creating Some Space and Calming Your Emotions

If you are feeling emotional distress, here are seven steps to help you calm down.

  1.  
    1. First, create a buffer between yourself and whatever is occurring.
    2. Slow down and take some deep breaths. This will help you find solid ground again.
    3. Become present to what is happening and how you are feeling in the present moment. Take responsibility for your emotions and do your best to avoid projecting them onto others.
    4. Ask yourself what it is that you need in this moment and if there is anything you can do to improve the situation right now. Get clear on the need you had that went unfulfilled and whether or not you can identify a solution in this moment.
    5. If creative solutions arise, make a note of them and come back to explore how you might implement them when the time is right.
    6. Determine how you can mitigate the emotional charge by accepting people and situations as they are. Remember that everyone is doing their best from their level of awareness at the time.
    7. If you cannot change how things are, practice acceptance and surrender, and notice how you begin to settle into the emotions rather than being taken for a wild ride.

A Meditation for Calming Your Emotions

Try this guided meditation to help you settle into your emotions and find a calm, centered place in your mind. You can use this technique whenever you feel emotionally overwhelmed or out-of-control. This meditation will help you:

  •  
    • Reveal which emotions dominate your mind
    • Help you extract yourself from negative emotions
    • Promote the ability to focus and concentrate in moments of emotional stress
    • Promote physical and mental grounding
    • Improve mindfulness
    • Develop patience and tolerance
- See more at: http://www.chopra.com/ccl/how-to-survive-emotional-turmoil-a-meditation-for-calming-your-emotions?utm_source=Newsletter&utm_medium=Email&utm_content=CCL+Newsletter+160531&utm_campaign=Newsletter2016531#sthash.qcaskzFX.dpuf

7 Steps to Creating Some Space and Calming Your Emotions

If you are feeling emotional distress, here are seven steps to help you calm down.

  1.  
    1. First, create a buffer between yourself and whatever is occurring.
    2. Slow down and take some deep breaths. This will help you find solid ground again.
    3. Become present to what is happening and how you are feeling in the present moment. Take responsibility for your emotions and do your best to avoid projecting them onto others.
    4. Ask yourself what it is that you need in this moment and if there is anything you can do to improve the situation right now. Get clear on the need you had that went unfulfilled and whether or not you can identify a solution in this moment.
    5. If creative solutions arise, make a note of them and come back to explore how you might implement them when the time is right.
    6. Determine how you can mitigate the emotional charge by accepting people and situations as they are. Remember that everyone is doing their best from their level of awareness at the time.
    7. If you cannot change how things are, practice acceptance and surrender, and notice how you begin to settle into the emotions rather than being taken for a wild ride.

A Meditation for Calming Your Emotions

Try this guided meditation to help you settle into your emotions and find a calm, centered place in your mind. You can use this technique whenever you feel emotionally overwhelmed or out-of-control. This meditation will help you:

  •  
    • Reveal which emotions dominate your mind
    • Help you extract yourself from negative emotions
    • Promote the ability to focus and concentrate in moments of emotional stress
    • Promote physical and mental grounding
    • Improve mindfulness
    • Develop patience and tolerance
- See more at: http://www.chopra.com/ccl/how-to-survive-emotional-turmoil-a-meditation-for-calming-your-emotions?utm_source=Newsletter&utm_medium=Email&utm_content=CCL+Newsletter+160531&utm_campaign=Newsletter2016531#sthash.qcaskzFX.dpuf

7 Steps to Creating Some Space and Calming Your Emotions

If you are feeling emotional distress, here are seven steps to help you calm down.

  1.  
    1. First, create a buffer between yourself and whatever is occurring.
    2. Slow down and take some deep breaths. This will help you find solid ground again.
    3. Become present to what is happening and how you are feeling in the present moment. Take responsibility for your emotions and do your best to avoid projecting them onto others.
    4. Ask yourself what it is that you need in this moment and if there is anything you can do to improve the situation right now. Get clear on the need you had that went unfulfilled and whether or not you can identify a solution in this moment.
    5. If creative solutions arise, make a note of them and come back to explore how you might implement them when the time is right.
    6. Determine how you can mitigate the emotional charge by accepting people and situations as they are. Remember that everyone is doing their best from their level of awareness at the time.
    7. If you cannot change how things are, practice acceptance and surrender, and notice how you begin to settle into the emotions rather than being taken for a wild ride.

A Meditation for Calming Your Emotions

Try this guided meditation to help you settle into your emotions and find a calm, centered place in your mind. You can use this technique whenever you feel emotionally overwhelmed or out-of-control. This meditation will help you:

  •  
    • Reveal which emotions dominate your mind
    • Help you extract yourself from negative emotions
    • Promote the ability to focus and concentrate in moments of emotional stress
    • Promote physical and mental grounding
    • Improve mindfulness
    • Develop patience and tolerance
- See more at: http://www.chopra.com/ccl/how-to-survive-emotional-turmoil-a-meditation-for-calming-your-emotions?utm_source=Newsletter&utm_medium=Email&utm_content=CCL+Newsletter+160531&utm_campaign=Newsletter2016531#sthash.qcaskzFX.dpuf

7 Steps to Creating Some Space and Calming Your Emotions

If you are feeling emotional distress, here are seven steps to help you calm down.

  1.  
    1. First, create a buffer between yourself and whatever is occurring.
    2. Slow down and take some deep breaths. This will help you find solid ground again.
    3. Become present to what is happening and how you are feeling in the present moment. Take responsibility for your emotions and do your best to avoid projecting them onto others.
    4. Ask yourself what it is that you need in this moment and if there is anything you can do to improve the situation right now. Get clear on the need you had that went unfulfilled and whether or not you can identify a solution in this moment.
    5. If creative solutions arise, make a note of them and come back to explore how you might implement them when the time is right.
    6. Determine how you can mitigate the emotional charge by accepting people and situations as they are. Remember that everyone is doing their best from their level of awareness at the time.
    7. If you cannot change how things are, practice acceptance and surrender, and notice how you begin to settle into the emotions rather than being taken for a wild ride.

A Meditation for Calming Your Emotions

Try this guided meditation to help you settle into your emotions and find a calm, centered place in your mind. You can use this technique whenever you feel emotionally overwhelmed or out-of-control. This meditation will help you:

  •  
    • Reveal which emotions dominate your mind
    • Help you extract yourself from negative emotions
    • Promote the ability to focus and concentrate in moments of emotional stress
    • Promote physical and mental grounding
    • Improve mindfulness
    • Develop patience and tolerance
- See more at: http://www.chopra.com/ccl/how-to-survive-emotional-turmoil-a-meditation-for-calming-your-emotions?utm_source=Newsletter&utm_medium=Email&utm_content=CCL+Newsletter+160531&utm_campaign=Newsletter2016531#sthash.qcaskzFX.dpuf


   


 

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  Bring peace in your mind,

       joy in your heart,

  health in your body and

compassion in your actions

..........................................

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