| It's easy to calm down quickly. No matter | | | | which we can always return for comfort and |
| what is happening around us, we never have to | | | | strength. |
| become trapped in stress or anxiety. It's | | | | |
| important to learn how to calm down quickly | | | | Focus on Strengths not Weaknesses |
| this as negative emotions can easily become | | | | |
| addictive. The longer we hold onto them, the | | | | As we focus upon our strengths, not our |
| harder it can be to let go. Zen offers many | | | | weaknesses, little by little, fear, anger and |
| pathways to becoming free of negativity. This | | | | depression fade. Rather than struggle with |
| article is based upon Zen principles and | | | | problems, we learn to become available to |
| value-centered counseling. It offers | | | | solutions. This is accomplished by working |
| enjoyable and effective steps to calming | | | | with focus. The question we always keep |
| down, feeling good about yourself and finding | | | | before us is: What am I focusing on this |
| that peaceful place in the storm. | | | | moment? Am I dwelling on problems or open to |
| | | | solutions and new ideas? Am I aware of where |
| Open The Treasure House Within | | | | I am right at this moment, or lost somewhere |
| | | | in a dream? Am I grateful for what I have, |
| In Zen students are told: "Open the treasure | | | | or dwelling upon the wrongs I think others |
| house within." This is a reminder that we | | | | have done me? |
| are all are endowed with many resources | | | | |
| hidden within. In order to access our innate | | | | Life continually renews and confronts us with |
| abilities, we must stop looking everywhere | | | | new tasks, challenges, opportunities and |
| else and forget about depending upon others. | | | | solutions, day after day. Are we in touch |
| Instead, we are told to spend time each day | | | | with this ever-flowing reality? Are we |
| taking responsibility for what's going on | | | | focusing on the gifts we are always |
| inside. We turn our attention within, | | | | receiving, and ways we can give back to |
| discover who we truly are and stop rejecting | | | | others as well? By choosing to take charge of |
| ourselves and others. As we do this, we are | | | | our focus we dissolve the primary cause of |
| beginning to open the treasure house within. | | | | our suffering - a monkey mind that has run |
| | | | wild. |
| Pay Attention | | | | |
| | | | Take Constructive Action |
| We are what we think about. When we stay | | | | |
| fixated on one person, thought or situation, | | | | Once we take charge of our focus, we place it |
| it is easy to become caught in the grip of | | | | upon what we are receiving, what we have to |
| self centered, obsessive thoughts. The more | | | | be grateful for. Then it is easy to take the |
| we pay attention to that which is negative or | | | | next step and naturally become aware of what |
| upsetting, the more strength it has to rule | | | | others need from us, what we have to offer, |
| our lives. This can be counteracted easily. | | | | how we can give back. Then we do it. We take |
| | | | action. We do not hesitate. We focus upon |
| Take control of your attention and what | | | | simple, daily actions, which are constructive |
| you're focusing upon. Spend time each day | | | | for ourselves and others. |
| developing concentration. This is also called | | | | |
| meditation (or zazen). Sit with a straight | | | | We spend some time each day doing "deeds of |
| back, do not move, follow your natural | | | | service", finding ways we can give to others, |
| breath. Let random thoughts come and go. Do | | | | make their days easier and happier. As we |
| not suppress them, but do not let them grab | | | | focus upon giving and encouraging others, a |
| your attention away. (At first you may be | | | | strange thing happens - our personal anxiety |
| besieged by many surprising thoughts and | | | | vanishes, and we, ourselves, become filled |
| feelings, but if you simply notice them and | | | | with joy. Before long, we become filled with |
| then return your attention to your breathing, | | | | something even more important than joy - self |
| these will soon die down). Count your breath | | | | respect. |
| from one to ten, then all over again. Do this | | | | |
| for at least ten to fifteen minutes without | | | | A primary source of stress and anxiety is low |
| moving. By not moving we are stopping what is | | | | self esteem; feeling badly about ourselves. |
| called the monkey mind. | | | | The most powerful way to get rid of this is |
| | | | to have a healthy dose of self respect. When |
| Stop The Monkey Mind | | | | we fill our lives with constructive actions, |
| | | | self worth develops naturally. It does not |
| The monkey mind is the mind that jumps from | | | | come about through artificially boosting self |
| one thing to the next, fears, demands, | | | | esteem, but as a result of living a life |
| criticizes and sabotages our lives. It is the | | | | worthy of respect. In this manner we grow |
| part of ourselves, which causes sorrow and | | | | able to handle any situation life presents us |
| fear. By taking charge of our focus, by not | | | | with. |
| paying attention to or responding to the many | | | | |
| negativities the monkey mind throws our way, | | | | When we are able to do that, not only do we |
| we become balanced and calm. As we do this | | | | calm down easily, but enjoy all aspects of |
| regularly, we are no longer carried away by | | | | our days. We feel like life is a gift we are |
| passing feelings and thoughts. Instead, we | | | | receiving; and we become a gift to life as |
| discover a peaceful place in the storm to | | | | well. |