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