"Oh no, suddenly it was silent, nobody spoke, it was horrible and I felt I had to say anything."
Yes. I know that. You too?
As long as we keep the belief that there must be non-stop verbal communication when people meet, moments of silence can be like torture.
When we discover our inner silence we can assess that moments of silence can be very strength-giving. That's also true for coherence with others.
Start:
You could remember an experience today where you felt this 'embarrasing' silence.
Put this moment before eyes now and start to breathe in and out intentionally. 3 times, 4 times, 5 times? 4 minutes? As many times and as long as it comforts you.
Feel your whole body, your breath, the peace that enters you with every single gasp. Let your breath be everything for this moment. Relax your face, half smile, when you loosen the tensions of mouth, tongue and jaws : )
every inhale brings me peace
every exhale brings me composure
thoughts of peace for Vietnam : )
Simply doing NOTHING for 10 or 20 seconds in the middle of a conversation frees us of the duty to speak continuous.
"How am I supposed to show respect when he/she does this or that?! He/she just hasn't got it!"
Hmm. Interesting point of view.
What does respect mean actually?
The term mainly expresses appreciation, tolerance and regard, which are shown to others in an unprejudiced way. This includes people, animals, nature or also unions of any kind.
It doesn't matter what is shown to us. The own valuation remains unconsidered in the respectful appreciation of the other person. It's only about the respect of the existence of the other person.
With all due respect, there are actions that we needn't accept in any case when they harm others or us. Still then, we can keep our greatness and confront the other person with respect.
Start:
Today you could consider a person where, with time, your own valuation overwhelmed your respect for otherness.
Now you could change things with some intentional breathings and concede tolerance and appreciation to this person; he/she deserves it just like you do just because you exist.
Relax your face musculature, loosen your tongue, your jaws and belly, straighten up comfortably, chin gently drawn towards your chest. Allow a half smile. Perceive all your corporal respiration effects and feel the width between your temples.
respect for others
tolerance for otherness
thoughts of peace for South Africa : )
When you get aware of the fact that you and every single cell in your body deserve respect, then you could be generous and share this respect with others whose deeds you possibly might evaluate as a minus.
"If I wouldn't care about anything, yes, then I probably could be equanimous. But I do care..."
Oh but that's good!
If one wouldn't care about anything, that would be callousness, and that's very different from equability.
Equability is to sense and realize what is, abstaining from valuation, accepting things that are: in the way they are. Keeping calm even when efforts seem to have no effects, trying it again and again with calmness and peace and letting provocations roll off.
Callousness is not being interested, ignoring, remaining silent, oppressing emotions, being deedless. Callousness feels comfortable, faint-hearted and weak.
Who would like to be callous?
Start:
Today you could visualize a situation where became more and more callous with time.
Maybe you know people who have a problematic life, maybe you have relatives, neighbours or colleagues that are difficult, maybe you're fed up with never ending war news or maybe you're overwhelmed by pictures of famishing children, maybe you're stressed by environmental matters that are bound to personal engagement, or what else could make you callous?
If you breathe intentionally now and quiet your thoughts you can rediscover the emotions and needs that are behind your callousness.
equability and composure
power and strength
thoughts of peace for Greenland : )
If you'd like to stand up for your emotions and needs now, that means to stand up for yourself, you could use the power and strength of equability and composure, without getting callous.
If you use your equability for others you'll be even stronger : )
"Some days are just hideous... And when the mood is down to zero then..."
All of us know that I guess.
seemingly without any reason we feel uneasy, bad-tempered, stressed.
And the make it even better we don't want to hear any tips or advice from people who think they can tell us how to change the matter. Happy? - Don't get on my nerves!
Such a bad temper. What to do?
Start:
Today you could remember when you've been in such a bad mood the last time.
Or maybe you're right now? Ai ai ai, how does it feel... We'd like to do without good advice... just a simple effective word: "neutral".
neutral thoughts
thoughts of peace for San Marino : )
Protocol of thoughts of a bad-tempered woman: Good morning, mean, gross, shit, neutral, neutral, neutral, how funny, neutral neutral neutral, oh no, damn it, in out, in out, in out, neutral neutral, a little better, neutral, neutral, neutral, neutral, midday, oh great, neutral neutral neutral, grrrr, peaceful, peaceful, peaceful, slightly stupid, neutral, neutral, neutral, peaceful, easy, peaceful, and easy, tired, I'm getting fed up now, neutral neutral neutral, tomorrow all new, happy and free, oh what, neutral, good night...
Good to know that this is one of these days. They come and go. They'll definitely go!
When we feel negative emotions there can be found negative thoughts, too.
Let's assume that our thoughts have enduring influence on our feelings, then the answer is clear at hand:
Just when we have unpleasant emotions we can call for more pleasant feelings by cultivating good thoughts.
Start:
Today you could confront a negative feeling that you have about yourself and mix it up with the below thoughts.
Straighten up, make your neck long, relax mouth, jawbones and tongue. Allow a half smile. Release tensions in your belly. Breathe quietly and intentionally, in and out; 3 minutes and 52 seconds? Or 3 breathings? Just as you like : )
free of worries
loving myself
thoughts of peace for Barbados : )
How did your negative emotion feel after mixing it up and enriching it with good thoughts? Different? Which difference?
In any case we should see what gives us this negative emotion. If it's got to do something with injustice then it's our responsibility to get help and change something about the situation.
And also then we get stronger and more effective when we give ourselves good thoughts : )
There are 'good' and 'bad' emotions, like plus and minus.
In between there would be a zero then.
Zero, not plus, not minus. Neutral.
So there's also a neutral emotion? How is that supposed to work?
An emotion that does not feel pleasant, nor does it feel unpleasant, could be the description of a neutral emotion.
Positive thoughts result in positive emotions.
Negative thoughts result in negative emotions.
Neutral thoughts result in neutral emotions.
Neutral feelings are characterized by a lack of valuation.
Start:
You could take a look at positive and neutral emotions today.
Think of a person now that you have positive feelings about.
Relieve all tensions and relax your face, breathe in and out, calm and conscious, observing your thoughts and emotions.
To make a comparison, please think of someone now that you have neutral feelings for, so neither pleasant nor unpleasant emotions. Maybe a neighbour? A sales person? An employee at the bank? The postman? Or somebody else? Relieve all tensions and relax your face and breathe in and out quietly and consciously, observing your thoughts and emotions.
composed and free
free of valuation
thoughts of peace for the Philippines : )
Positive thoughts can make us happy, satisfied and delighted, let us and others love.
Negative thoughts can depress us, make us anxious and annoyed, make us feel minor guilty.
It's the neutral thoughts that make us calm and composed and let us keep a clear mind.
So it can be great support to influence our negative emotions with positive or neutral thoughts, so our emotions would at least become neutral.
"I feel soo lonely."
Hm, seems to be a phenomena of our times.
We are so many people, still, sometimes we feel isolated and lonely.
Especially those who live in the cities. Quite remarkable, isn't it?
And actually it's just the feeling. If we take an accurate look, most of us are not really alone. There's people everywhere, they are near.
It's the feeling of bonding that's missing then. With others and even more important with ourselves.
If you already did some of the exercises you might have noticed that different thoughts can cause different emotions.
That was your unconscious, it always listens to what you tell. If you say: I am so lonely... Yes, then you're unconsciousness makes you feel lonely. Zosh! here's the feeling of loneliness!
But there's other options...
Start:
Today you could get aware of your own good companionship.
If you like you could also imagine your unconsciousness that is a part of your "me" to be a visual person.
You could tell him/her that from now on he/she may feel connected with you and everything.
Relax your face and mouth, half smile, breathe in and out intentionally.
safe and protected
instantly connected with me and everything
thoughts of peace for Mongolia : )
So how did it feel? Could you follow yourself?
Or didn't you believe yourself? If so, you could give up right now.
Or you could show endurance, think about it again and see which changes come with time.
When we're connected to ourselves we can conform to ourselves and then we won't feel lonely anymore.
The funny thing is that when we conform to ourselves and at the same time are open for others, they will approach US.
You cannot explain this... The proof of the pudding is in the eating.
"Delight - oh what a great feeling!
How happy can one be when one has got reasons for delight!"
Yes, that's right.
And how happy can one be when one turns delight into reason.
What's that supposed to mean now??
Well, basically everyone has got the equipment for delight. And you don't even need any external reasons for that.
Isn't that practical?!
Start:
Today you could, if you like, appreciate that in your inner essence you have the equipments for joy and happiness. You can compare this to seeds in a garden: they are looking forward to be recognized and cultivated so that they can grow and blossom.
Straighten up, slightly pull your chin towards your chest, make your neck long. Relax your mouth, loosen tongue and jaws. Half smile. Breathe, calm, conscious, free. If you like you can think of this sentence:
recognize and cultivate
seeds of delight and happiness in me
thoughts of peace for Zimbabwe : )
The impulse we give with our thoughts can make us change. We can decide in what way we'd like to grow on.
When our thoughts are good and strong we'll later harvest good and strong fruits : )
Many thoughts and deeds emerge from nescience.
Nescience about hidden needs or wishes, for example, or unconscious blockades and rating systems.
And that's not only aimed at others but also and particularly at ourselves.
Start:
Today you could admit that you act(ed) with nescience in some situations or matters. That happens to many of us.
Now it's all about the unconscious wish to recognize nescience in us, articulate the wish and repeat it in your thoughts. That's the exercise.
If you'd like to breathe today, intentionally and in tranquility, relax your face musculature. half smile. In - out.
recognize and see reasons for nescience in me
thoughts of peace for Switzerland : )
Thoughts and deeds that emerge from nescience can have a large-scale aftermath and lead to a feeling of unhappiness. In us and in others as well.
When we get aware of the unconscious we can start to understand and give love to ourselves.
And that's aimed at others, too.
"I cannot appreciate that...!"
The less insight we take into circumstances, the more weird attitudes can seem to us.
When we start to evaluate things then, it's even harder to to show appreciation.
It's not that the matter is not understandable, it's more about our own disability to understand in this particular moment.
Start:
Today you could get aware of attitudes that you have yourself but cannot appreciate them when others have them.
When do you act in certain ways though you actually don't want to do that and judge yourself then? When you look at yourself with eyes of love and appreciation, when you confront yourself with tolerance and candidness, then, you can have peace.
Loosen the tensions in your face, especially around your mouth, loosen tongue and jawbones, smile or half smile, breathe for 3 minutes and 46 seconds, do NOTHING, only for yourself : )
appreciation and love for myself
thoughts of peace for Senegal : )
Appreciation comes from generousness, candidness and tolerance.
Appreciating things that even seem to be "inapprehensible", that's a gift of great importance for peace.
Especially for our own peace...
Antipathy mostly means "not to want" something.
But not wanting something often attracts the unwanted thing... just because one focuses so much on the thing on does "not want".
Still, antipathy can also help us!
It can help us to realize what we want. Or it can show us things that we unconsciously forbid ourselves to do and that's why they make us feel uncomfortable when others do them?
We just need to turn the whole thing around!
For example: If one has got antipathy for people who leave their responsibilities to others, the one is likely to want people who are responsible and independent. Or the one would like to be supported but can't realize it?
Another example: One who dislikes vulgar language is likely to need cultivated wording. Or the one has got issues with that topic ob his own?
One who feels antipathy for the unknown is likely to want the familiar. Or the one has got a need for the unknown but it's oppressed by fear or other unconscious influences?
So, every antipathy can teach us something about ourselves. When we wonder about it, we can learn a lot from ourselves.
Nice side effect, isn't it?
Start:
Today you could think about your antipathies, in case you have some; you could recognize them and turn them into findings about what you really want!
After that you could give that antipathy up since it has served its purpose : )
Relieve the tensions in your face, loosen muscles of your jaws and tongue, half smile for your beauty ; ) Calm and intentional breath, with your own natural rhythm, fell the respiration in your entire body. Appreciate the noises around you. Breathing in you know that you breathe in, breathing out you know that you breathe out. In - out.
free of antipathies - without callousness
thoughts of peace for Australia : )
Just as important it is to listen to your needs, it's important to take care of your well-being. So we needn't accept things that are not good for us!
Once we realize what antipathy can show us, we can abstain from cultivating it.
We can stop sticking to antipathies without handling the matter with callousness : )
When the past is brought back to presence every day, can the past then really pass off?
Not really, huh?
Monuments, memorials and cultural transmission use this effect to hand over history from generation to generation.
Memories of delightful kind can bring energy into our present day; difficult memories can do likewise.
What happens when we hold on to heavy memories, disappointments, beliefs or expectations?
When we stick to them and in this way bring them to our present time very vividly?
Is that good for us?
Start:
Today you could compare the effects of beautiful and heavy memories. That's the whole exercise.
A) Please take a difficult memory that was aggravating enough to make you think about it again and again for weeks or even for months, maybe even for years. It makes you feel uneasy even now that you think about it.
Pick a light situation where nobody got really hurt. Breathe in and out consciously, relay your face, observe the feelings that now arise.
B) Now remember a delightful situation and bring it back to the present.
Pick a beautiful memory, maybe a heroic deed or another special joy that came to you.
Now also breathe in and out consciously, relax your face, observe the feelings that arise.
free of adherence
thoughts of peace for Bhutan : )
What feelings do you have with those two memories? Was there any difference between the beautiful and the heavy memory? If so, which or what kind of?
Memory can be helpful for learning from the past.
But if we stick to memories, wishes or beliefs, how free can we be free for an unprejudiced present?
It's always very important to process heavy memories that live on in our present life. Therefore multiple possibilities exist.
One can start with just doing NOTHING in the moment when heavy emotions revive: breathe and get aware of the absolute present.
The past is gone. Things that revive are just memories...
"That's the least you can await, isn't it?"
What does it mean to await something?
Actually the word says it itself: a-WAIT.
Sure, you could do that.
If you're patient enough to wait until things happen like you a-wait them to happen...
And you're also fine with it when things come to pass differently...
Therefore it could be helpful to strenghten our patience and confidence.
Start:
You could remember experiences where you expected and awaited something that then didn't come up.
What experience did you have where the unexpected ending became really pleasant for you after all?
Maybe you were looking forward to something that then didn't come to pass; and then surprisingly somebody called you and invited you to something else?
Or did you once go shopping because you needed that special garment, unfortunately you couldn't find it anywhere; and eventually then you found something else that you were looking for for a long time?
Or did you await something particular for your birthday but then got something completely else; something that actually was much better?
Relax, relax your face, mouth, jawbones, loosen tongue, half smile, breathe in and out calmly, feel the breathe beneath your nose, 3 times or 3 minutes and 36 seconds, just as you wish : )
Think of "patience and confidence"
patience and confidence
thoughts of peace for Norway : )
It's fine if we'd like to a-wait this or that. As long as we have the necessary patience and confidence. It can take quite a long time until things we'd like to a-wait come to pass.
Also, we could stop a-waiting something.
And simply start accepting things.
We may always be surprised when we see how many different things can come to pass!
Today you can do NOTHING for 3 minutes and 34 seconds.
That's quite a lot!
You can set a timer so that you can relax totally.
Here - now - online!
Start:
If you'd like to breathe calmly now, click http://onlineclock.net/
and set the timer to that time that you'd like to take today.
See about to turn down your speakers' volume, after some time of NOTHING your senses will be quite sensitive and you might jump out of your skin when you hear the alarm tone : )
Relax, relieve all tensions in your face, allow a half smile, loosen tongue and jaws. Breathe intentionally, in - out : )
breathing in, I know that I breathe in
breathing out, I know that I breathe out
thoughts of peace for Belarus : )
http://www.youtube.com/user/onlinealarmclock
Fear is a reasonable ability, for example when it comes to surviving in the wilderness.
If we came across a sabertooth suddenly, fear would save us from greenly running into the arms of that deadly animal. Also, the adrenalin set free in us would support us helpfully.
Nowadays situations like this are quite rare. So fear has become dispensable.
Still, we are fearful from time to time. Sometimes fear even holds us back from being happy.
What to do?
Start:
You could think of fearful situations today. But that fear wasn't really helpful for you.
Instead of fighting the fear you could simple strengthen your feeling for security and shelteredness.
'Every conscious inhale gives me security - every conscious exhale gives me shelter.'
safe and sheltered
thoughts of peace for Togo : )
From now on you could stop letting your fear weaken you.
Thinking of the words 'safe and sheltered' during the day strengthens you for fearful situations. So you can support yourself on an unconscious level.
People are extremely talented beings. Closely considered we are talented in many ways.
We have the opportunity to develop any form of attitude in us.
One could see our life as a garden, everything can grow in it.
Our nature offers us a big selection of available seeds.
We decide to which of those seeds we give water and take care of and which we let dry up.
There's the advantage that we consciously use our energy for the plants that are good for us. When we give them water intentionally they can grow.
Start:
You could chose today which 'seeds' you'd like to take care of in the future and which you'd like to dry up.
We all have the facilities for love and hate, commiseration and selfishness, fortune and misfortune, delight and sadness, equability and excitement, composure and annoyance, calmness and agitation, decidedness and indecision, assiduity and laziness, fear and courage, conservativeness and greed, silence and noise and many more.
Relax your face with a half smile, breathe quietly and consciously in and the out.
recognize and touch seeds of delight and happiness
thoughts of peace for the Kingdom Lesotho : )
The higher the concentration of plants that we grew, the less space remains for those we would like to do without.
If we 'grow' the equability, less space remains for the excitement. The more we 'grow' composure, the less space remains for annoyance. And so on...
Usually freedom means that something is not there.
That is the absence of forces or restrictions, for example.
Thereby there's matters of inner and outer restrictions and forces.
To what extent are we really free actually?
Start:
You could bring an inner restriction that constricts your freedom before your eyes today.
Do you maybe sometimes feel anger, annoyance, grief or worries? Then, you could wish to be free of those today.
Relieve all tensions now, loosen the tensions in your face with a half smile, loosen tensions of your mouth, jawbones, tongue. Breathe in and out intentionally now, sense the respiration in your body : )
May I be free of anger, fear, grief and worries
thoughts of peace for Andorra : )
One's own freedom may never constrict the freedom of others.
But if we allow ourselves to be free of anger, grief and worries, we do not only take care of our own freedom but of freedom of others as well.
That is a good deed for common weal : )
"Boosting the belly musculature helps healing backaches."
What?
Well, mostly backaches are caused by weak belly muscles in fact.
Just like in real life ; ) Almost everytime we have a problem it helps to look for the origin of it somewhere else, that is to say in ourselves. And if we change something in ourselves then, our problem will be solved. Very easily : )
Start:
Today you could think of a problem that bothers you. Now imagine the possibility of changing something in yourself and so solving the matter.
If others exploit you you could wonder to what extent you support this exploitation. If others disrespect you you could wonder to what extent you allow that. If others hold you back you could wonder to what extent you constrict yourself.
My indisposition shows me what I can change
thoughts of peace for Ireland : )
The good thing about this finding would be that we can stop to exhaust ourselves by fighting AGAINST the problem (back). We can change something about ourselves (belly) FOR the improvement of our situation. Painless...
The solution lies in ourselves and with us. We are the belly ; )))
"Sometimes I'd just like to escape and forget it all..."
Yes. All of us probably know this feeling.
And then?
What if we flee from our problems, from people, situations? Are they solved then? If so, that would be a solution to think about.
But mostly it's all about things that just won't be solved when we flee them. Problems that we flee will sooner or later gain on us again. Because we always take ourselves with us, everywhere...
If we stay present we can solve our problems. One after another, all in good time.
Start:
You could remember a situation today where you had the impulse to flee.
Maybe you came across the same type of person again and again and are now fleeing every new connection? Or maybe you're afraid of the confrontation with life's demands and are trying to return to a childhood without responsibilities? Maybe you hide in work because you cannot stand the necessity to recognize that things in your life need to change so that you can be happy? Or maybe you feel overstrained and try to flee into oblivion by using adequate instruments?
Relieve all tensions, relax your jaws and tongue, loosen your face musculature, allow a half smile. Breathe in and out intentionally - calm - strong - happy
I now decide to live a lightweight facile life
thoughts of peace for Germany : )
Whatever it is that might make you flee: If you stay with yourself, trust yourself and confront the matter, you're free to change everything for your advantage and well-being.
It's your decision...
Some speak of intuition. Others call it gut feeling.
Intense feelings are often located in the stomach or belly, anger, fear or infatuation - that's butterflies in the stomach : )
The stomach seems to have special abilities to make our feelings sensable.
If so, it'll sure have good need for some fresh air ; )
Start:
Today you could breathe into your stomach. That's the whole exercise.
Sit up straight and keep an eye on your back. You should have thee feeling that you're sitting straightened up, long spine, head drawn up at the highest point, just like a marionette, chin slightly drawn towards your chest. Then, relax your stomach muscles, release them all, so that it's likely to become a round belly also when you normally have a flat belly. Release all the musculature that could hold your belly back. It's possible to do it in a lying position if you like.
Now breathe consciously, deep and calm, into the deepest corner of your stomach. Fill up your stomach cavity with fresh air, until it's all filled up, then, let all the air out again. You can imagine the route of the air, it's described in exercise 28 as well. Feel your belly getting rounder when filled up with air and getting more flat when the air gushes out. If you like, take 3 minutes and 22 seconds : )
fresh air - fresh spirit
thoughts of peace for the State of Qatar : )
So, how did it feel? Did you have different feelings about your stomach? Different from a flat and stiff breathing?
You can also try breathing into your stomach when you feel you have a difficult emotion like anger or fear.
Then you could pay attention and see how the emotion in your belly behaves; does it remain the same? Does it change? Maybe it gets more comfortable for you?
Good mood, bad mood... you know that. Today it's like this, tomorrow it's different.
But what is mood actually?
What does our inner voice tell us when we're in a bad mood?
When we listen precisely...
And what do we hear when we're in a good mood?
What happens when we're in a bad mood and give our mood a new tune?
When we re-tune it : )
Start:
Today you could pay attention to what your inner voice tells you when you're in a bad mood.
And you could notice what it tells you when in a good mood!
And what do your inner dialogues sound like when you're in a fantastic or even terrible mood?
Relieve all tensions in your body and brain. Bring the voices in you to silence for a short while, especially if you're in a bad mood today... Take 3 minutes and 20 seconds, if you like...
Straighten up, chin slightly drawn towards your chest so your neck can straighten nicely. Relieve the tensions in your jaws and tongue, loosen your belly muscles, halfsmile : ) Breathe consciously and feel your body.
With your inner voice you could now think of something nice and constitutive, something that comforts you:
there is bliss for me
thoughts of peace for Japan : )
Were you able to listen to your mood? If it didn't work you could continue to pay attention. Always when you're in a difficult mood you could listen accurately what your inner voice tells you...
You accomplished the first important step if you already succeeded to listen!
Next time then you could find out what keeps you in that bad mood...
From now on you could call good, constitutive, encouraging, helpful voices against bad moods. And just change your mood if you like to.
"Do good and tell about it."
Yes, that's good.
No one should hide his light; we can tell what we do and of course others can participate. Too much conservativeness is not good for us or our concerns.
But if we train ourselves only to do good to be able to tell about it then, that's not good.
Doing altruistic things without getting commendations for it is especially worthy. The worthiness of self-forgetfulness is double as high...
Start:
Today you could do something could and not tell anybody. Not today and not later.
That's the whole exercise : )
Relax your mouth, loosen tongue and jawbones, straighten up. Half smile. Relax your belly muscles, enjoy your natural body shape, feel the air near your nose, breathe in and out consciously.
breathe and smile
thoughts of peace for the Republic of Seychelles : )
Sending thoughts of peace to a country that you don't know, to people that you don't know, that's a good deed.
If you do not tell anybody, it's also self-forgetful.
Things can be so easy, see?
"Actually I know I could stay calm, still, I just got so upset. Only because of that bagatelle..."
Yeah, things like this happen : )
Knowing that and how things work doesn't necessarily mean we are always able to do them.
First of all it is important to be aware of one's own reaction.
So it's the first step to realize that we're getting upset while or a little while after we get annoyed.
Maybe next time we'll realize earlier, then, we can calm ourselves down. Breathe, smile, keep calm, good : )
Step by step one can let go of old habits and train new behaviours and attitudes. Some things are easy, others need a little more time.
Patience and appreciation for yourself and others, that's the key : )
Start:
Today you could remember when you lost your calm even though you already knew it better.
Maybe somebody acted impolite against you because he/she has got a problem? Instead of reacting in a evenminded way you reacted by accepting this impolite offer.
Or somebody hit a weakness in you because he/she has got a problem himself/herself? You accepted that offer and went into it?
Or maybe you have a problem that you still didn't take care of and that's why you accepted the offer from the other and went ballistic?
Relax, loosen all the tensions in your face and mouth, release tongue and jawbones, smile at yourself and be delighted, you're on your way!
Breathe quietly and freely, relax your belly muscles, get flexible and aware of your body while you breathe in and out.
confident
thoughts of peace for Tibet : )
Take it easy, things come to pass and they happen to everyone of us.
Next time you'll practise again and you'll see, it'll work even better : )
"All things are relative."
If that's true, then, fortune and misfortune are relative, too.
And, in fact, how often does one experience something as a fortunate case that is unfortunate for another person.
So, misfortune is no constant.
That gives us the possibility to see situations defined as 'unfortunate' in a 'rather fortunate' way.
As a matter of fact, it really works. We could learn experience that in little steps.
Start:
Today you could remember the last situation you defined as 'unfortunate'. Pick something relatively easy.
Maybe you are unhappily in love or engaged? Or you lost something important to you? Or maybe somethings broken?
Remembering the situation you could imagine what could have been worse. For example... oh, you can give your fancy full scope! What would have been much worse than this what you in fact experienced?
Put your 'misfortune' before your eyes: You are so 'fortunate' to not have had to experience more! Be delighted!
Relax mouth, jawbones, with a half smile you breathe intentionally. In - out.
fortune - easy
thoughts of peace for Tuvalu : )
Maybe things we experienced are a reason for sadness or other difficult feelings. We should then take care of ourselves and change the situation in the best way possible.
Still it is unnecessary to make ourselves unhappy.
When we give ourselves the option to observe things differently through our thoughts, then we can still smile while blessed in disguise.
Fortune will be with those who smile : ) Blessing in disguise. All things are relative.
"When I know something better I must be allowed to say it. Am I not?"
Sometimes we believe we should give others our council even though we're not asked to do so.
Wanting to criticize and correct others is much rather based in the feeling that you must know it better than it is a sign of wisdom.
Wise people can abstain from imposing their wisdom upon someone. Because they know that everything happens at the right time. And that everybody has the right to make mistakes. Just like himself : )
Start:
Today you could pay attention how often you have the impulse to criticize or correct someone.
When you come across such a situation you could simply do NOTHING, breathe, smile, and think: "Wise man holds his tongue and waits to be asked."
If you'd like to do more NOTHING you could do it now for 3 minutes and 12 seconds. Or 2 minutes or 1 minute, just for as long as you like.
Relieve all tensions, inside and outside, unwind your body, face, mouth and jaws, give yourself a half smile and loosen your thoughts, let them pass you by, breathe consciously, feel your body.
Inhaling, you know that you breathe in. Exhaling, you know that you breathe out.
in - out
thoughts of peace for Ukraine : )
You could get aware of the fact that council somebody asks of you is quite different from council you give without being asked for.
Helpful council given after being asked is very precious.
When you get the feeling that you could give good council to someone you could ask this person if he/she likes to hear your advice.
The person is free to decide whether he/she wants your advice or not. Accepting that decision is wise : )
Sometimes it may seem huge and heavy to change something about us, when we want to change something.
We would change something that we used to do for a long time; getting rid of a habit or pattern can't be that easy, can it? Right?
You could try to make a change only for today.
So, it already feels smaller and also easier : )
Start:
Only for today you could do something differently, something you want to change.
When you usually quickly react impatiently, you could be patient today.
When you are often late you could be on time once today.
When you usually leave your hair in the washbowl, you could remove them once today.
Relieve all tensions, sit up straight, your spine, neck and head are a straight line, breathe in and out freely, loosen your mouth, tongue and jawbones, half smile : )
only for today
thoughts of peace for Mali : )
The day has 12 hours where you can do good. It would maybe discourage you when you think that you must do it your whole life.
Inner calmness - balance - composure.
"Don't have that" you think? "And, where should that come from?"
Well, it is an interior attitude, so it can only come from the inside.
Just like with a radio where you can switch from channel to channel we also have the free choice inside us to decide what we want to "listen to".
Especially when we're stressed or excited we can intentionally switch to another channel.
Start:
Today you could imagine a situation where you often react with excitement. Pick an easy example.
Maybe it bothers you when your flatmate again left hair in the washbowl? Or maybe someone's habit makes you mad? Or you're under time pressure sometimes and right then things fail?
Relax in the moment you have the remembrance of the situation before your eyes. Loosen all your fierce face muscles, unwind forehead, cheeks, mouth, jaws, tongue.
Automatically your mouth will make a half smile, you might feel it when you attentively feel the sensations in your face.
Breathe in and out very deeply, then, continue calm and floating, in - out, stretch out with your senses while breathing in and do so when you breathe out, too. Feel the airflow under your nose.
You could think of the words "everything's fine - composed".
everything's fine - composed
thoughts of peace for Yemen : )
How did this remembrance feel while just breathing and thinking "everything's fine - composed"? How did you feel about the moment with a smile on your face?
We can really do develop the ability to switch to a composed state when we like. And that's quite easy : )
It's most easy when we just breathe, unprejudiced, without expectations, evaluation, judgement.
When we create the impression that makes us take certain people's presence for granted we are likely to stop being aware of those presences.
Often we don't see anymore what our children, partners or parents actually are: gifts of the moment; precious, unique and fleeting.
We use lots of energy for work, for other people, for TV, sometimes also for fights. But we often do not take time for those who are most close to us.
What if they were gone suddenly?
Start:
You could think of a person that you take for granted even though you actually like him/her.
How would you feel if this person would suddenly disappear, be gone forever, not there anymore... What would you like to tell that person, how would you like to spend time with him/her?
From now on you could treat every moment as if it were the only moment you have together.
Unwind jaws, tongue and face, half smile, breathe in and out consciously, calm and clear, be happy about life and people that are close to you.
this moment is unique -
I see you
thoughts of peace for Gambia : )
If you're in a fight with somebody right now, you might end that fight today. You could make peace. In you. For the both of you.
If you disregarded somebody, you might give that person your true attention. You could look at your friend/partner, really look at him/her. You could tell him/her: "I see you. I am there for you."
If you love someone you could tell him/her today "I am delighted that you are there. I love you."
"When you're hurried, walk slowly"
Why? So we should be late??
Tut!
Feel free to walk slowly. Hurry is a sign of lacking faith.
We will reach our goals with faith, calmness and constancy in the end much faster if we don't hurry and stumble over our own feet...
Start:
Today you might remember a goal that you want to reach.
Which goal, which wish can you think of? Write it down.
If you like, you could imagine the result, as a story or a movie, dream of it, envision it with the most shiny colours, scents, sounds, emotions. Look forward to it!
You may have faith in reaching that goal... when it's for the good of all, pace doesn't matter. Just cut your path, calm and considerate, very faithful : )
In- and exhale consciously, unwind totally, loosen all the tensions in your body, face and mouth, loosen tongue and jawbones. With a half smile you allow good feelings.
Breathing in you sense how you inhale, breathing out you sense how you exhale. In - out : )
calm and considerate
very faithful
thoughts of peace for China : )
How does it feel to trust in yourself? When you have faith in your path without indecision? Everything can develop in the right way in the right time.
Give yourself and others the necessary time for things to become good.
How to do NOTHING:
Every day we get a new idea for doing NOTHING. Fortunately we can offer you the english translations for the 200 chapters! It's of avail to start with chapter 1.
Because it's one of the most difficult things, we might need some time to adapt. That's why we start with 1 minute during the first phase, January.
After getting inured, you may feel ready for some longer time. So February we'll try it with 2 minutes, in March you might feel able to spend 3 Minutes in doing NOTHING.
And please, don't enjoy what you do ; ) Doing NOTHING is something they always told us not to do, it cannot be a joy! Can it?
If you don't like to be patient, it's also OK. We know that millions of people are not able to do NOTHING, so don't be sad if you find yourself being like them. It's OK. Everything is OK.
Ready?
Please stop smoking, stop talking and thinking to yourself, switch off music, TV, your child, neighbor, telephone or whatever is doing SOMETHING around you.
It might be helpful to sit straight in front of your computer. Straight, but not uncomfortable, as you like it.
Now you might start reading and if you like even do an exercise.
.
We wish you all best,
Christiane Schinkel
P.S.
For a look into the complete german version
http://ich-tue-nichts-fuer-glueck-anmeldung.blogspot.com/
get the translation with
http://translate.google.com/
"Oh no, suddenly it was silent, nobody spoke, it was horrible and I felt I had to say anything."
Yes. I know that. You too?
As long as we keep the belief that there must be non-stop verbal communication when people meet, moments of silence can be like torture.
When we discover our inner silence we can assess that moments of silence can be very strength-giving. That's also true for coherence with others.
Start:
You could remember an experience today where you felt this 'embarrasing' silence.
Put this moment before eyes now and start to breathe in and out intentionally. 3 times, 4 times, 5 times? 4 minutes? As many times and as long as it comforts you.
Feel your whole body, your breath, the peace that enters you with every single gasp. Let your breath be everything for this moment. Relax your face, half smile, when you loosen the tensions of mouth, tongue and jaws : )
every inhale brings me peace
every exhale brings me composure
thoughts of peace for Vietnam : )
Simply doing NOTHING for 10 or 20 seconds in the middle of a conversation frees us of the duty to speak continuous.
"How am I supposed to show respect when he/she does this or that?! He/she just hasn't got it!"
Hmm. Interesting point of view.
What does respect mean actually?
The term mainly expresses appreciation, tolerance and regard, which are shown to others in an unprejudiced way. This includes people, animals, nature or also unions of any kind.
It doesn't matter what is shown to us. The own valuation remains unconsidered in the respectful appreciation of the other person. It's only about the respect of the existence of the other person.
With all due respect, there are actions that we needn't accept in any case when they harm others or us. Still then, we can keep our greatness and confront the other person with respect.
Start:
Today you could consider a person where, with time, your own valuation overwhelmed your respect for otherness.
Now you could change things with some intentional breathings and concede tolerance and appreciation to this person; he/she deserves it just like you do just because you exist.
Relax your face musculature, loosen your tongue, your jaws and belly, straighten up comfortably, chin gently drawn towards your chest. Allow a half smile. Perceive all your corporal respiration effects and feel the width between your temples.
respect for others
tolerance for otherness
thoughts of peace for South Africa : )
When you get aware of the fact that you and every single cell in your body deserve respect, then you could be generous and share this respect with others whose deeds you possibly might evaluate as a minus.
"If I wouldn't care about anything, yes, then I probably could be equanimous. But I do care..."
Oh but that's good!
If one wouldn't care about anything, that would be callousness, and that's very different from equability.
Equability is to sense and realize what is, abstaining from valuation, accepting things that are: in the way they are. Keeping calm even when efforts seem to have no effects, trying it again and again with calmness and peace and letting provocations roll off.
Callousness is not being interested, ignoring, remaining silent, oppressing emotions, being deedless. Callousness feels comfortable, faint-hearted and weak.
Who would like to be callous?
Start:
Today you could visualize a situation where became more and more callous with time.
Maybe you know people who have a problematic life, maybe you have relatives, neighbours or colleagues that are difficult, maybe you're fed up with never ending war news or maybe you're overwhelmed by pictures of famishing children, maybe you're stressed by environmental matters that are bound to personal engagement, or what else could make you callous?
If you breathe intentionally now and quiet your thoughts you can rediscover the emotions and needs that are behind your callousness.
equability and composure
power and strength
thoughts of peace for Greenland : )
If you'd like to stand up for your emotions and needs now, that means to stand up for yourself, you could use the power and strength of equability and composure, without getting callous.
If you use your equability for others you'll be even stronger : )
"Some days are just hideous... And when the mood is down to zero then..."
All of us know that I guess.
seemingly without any reason we feel uneasy, bad-tempered, stressed.
And the make it even better we don't want to hear any tips or advice from people who think they can tell us how to change the matter. Happy? - Don't get on my nerves!
Such a bad temper. What to do?
Start:
Today you could remember when you've been in such a bad mood the last time.
Or maybe you're right now? Ai ai ai, how does it feel... We'd like to do without good advice... just a simple effective word: "neutral".
neutral thoughts
thoughts of peace for San Marino : )
Protocol of thoughts of a bad-tempered woman: Good morning, mean, gross, shit, neutral, neutral, neutral, how funny, neutral neutral neutral, oh no, damn it, in out, in out, in out, neutral neutral, a little better, neutral, neutral, neutral, neutral, midday, oh great, neutral neutral neutral, grrrr, peaceful, peaceful, peaceful, slightly stupid, neutral, neutral, neutral, peaceful, easy, peaceful, and easy, tired, I'm getting fed up now, neutral neutral neutral, tomorrow all new, happy and free, oh what, neutral, good night...
Good to know that this is one of these days. They come and go. They'll definitely go!
When we feel negative emotions there can be found negative thoughts, too.
Let's assume that our thoughts have enduring influence on our feelings, then the answer is clear at hand:
Just when we have unpleasant emotions we can call for more pleasant feelings by cultivating good thoughts.
Start:
Today you could confront a negative feeling that you have about yourself and mix it up with the below thoughts.
Straighten up, make your neck long, relax mouth, jawbones and tongue. Allow a half smile. Release tensions in your belly. Breathe quietly and intentionally, in and out; 3 minutes and 52 seconds? Or 3 breathings? Just as you like : )
free of worries
loving myself
thoughts of peace for Barbados : )
How did your negative emotion feel after mixing it up and enriching it with good thoughts? Different? Which difference?
In any case we should see what gives us this negative emotion. If it's got to do something with injustice then it's our responsibility to get help and change something about the situation.
And also then we get stronger and more effective when we give ourselves good thoughts : )
There are 'good' and 'bad' emotions, like plus and minus.
In between there would be a zero then.
Zero, not plus, not minus. Neutral.
So there's also a neutral emotion? How is that supposed to work?
An emotion that does not feel pleasant, nor does it feel unpleasant, could be the description of a neutral emotion.
Positive thoughts result in positive emotions.
Negative thoughts result in negative emotions.
Neutral thoughts result in neutral emotions.
Neutral feelings are characterized by a lack of valuation.
Start:
You could take a look at positive and neutral emotions today.
Think of a person now that you have positive feelings about.
Relieve all tensions and relax your face, breathe in and out, calm and conscious, observing your thoughts and emotions.
To make a comparison, please think of someone now that you have neutral feelings for, so neither pleasant nor unpleasant emotions. Maybe a neighbour? A sales person? An employee at the bank? The postman? Or somebody else? Relieve all tensions and relax your face and breathe in and out quietly and consciously, observing your thoughts and emotions.
composed and free
free of valuation
thoughts of peace for the Philippines : )
Positive thoughts can make us happy, satisfied and delighted, let us and others love.
Negative thoughts can depress us, make us anxious and annoyed, make us feel minor guilty.
It's the neutral thoughts that make us calm and composed and let us keep a clear mind.
So it can be great support to influence our negative emotions with positive or neutral thoughts, so our emotions would at least become neutral.
"I feel soo lonely."
Hm, seems to be a phenomena of our times.
We are so many people, still, sometimes we feel isolated and lonely.
Especially those who live in the cities. Quite remarkable, isn't it?
And actually it's just the feeling. If we take an accurate look, most of us are not really alone. There's people everywhere, they are near.
It's the feeling of bonding that's missing then. With others and even more important with ourselves.
If you already did some of the exercises you might have noticed that different thoughts can cause different emotions.
That was your unconscious, it always listens to what you tell. If you say: I am so lonely... Yes, then you're unconsciousness makes you feel lonely. Zosh! here's the feeling of loneliness!
But there's other options...
Start:
Today you could get aware of your own good companionship.
If you like you could also imagine your unconsciousness that is a part of your "me" to be a visual person.
You could tell him/her that from now on he/she may feel connected with you and everything.
Relax your face and mouth, half smile, breathe in and out intentionally.
safe and protected
instantly connected with me and everything
thoughts of peace for Mongolia : )
So how did it feel? Could you follow yourself?
Or didn't you believe yourself? If so, you could give up right now.
Or you could show endurance, think about it again and see which changes come with time.
When we're connected to ourselves we can conform to ourselves and then we won't feel lonely anymore.
The funny thing is that when we conform to ourselves and at the same time are open for others, they will approach US.
You cannot explain this... The proof of the pudding is in the eating.
"Delight - oh what a great feeling!
How happy can one be when one has got reasons for delight!"
Yes, that's right.
And how happy can one be when one turns delight into reason.
What's that supposed to mean now??
Well, basically everyone has got the equipment for delight. And you don't even need any external reasons for that.
Isn't that practical?!
Start:
Today you could, if you like, appreciate that in your inner essence you have the equipments for joy and happiness. You can compare this to seeds in a garden: they are looking forward to be recognized and cultivated so that they can grow and blossom.
Straighten up, slightly pull your chin towards your chest, make your neck long. Relax your mouth, loosen tongue and jaws. Half smile. Breathe, calm, conscious, free. If you like you can think of this sentence:
recognize and cultivate
seeds of delight and happiness in me
thoughts of peace for Zimbabwe : )
The impulse we give with our thoughts can make us change. We can decide in what way we'd like to grow on.
When our thoughts are good and strong we'll later harvest good and strong fruits : )
Many thoughts and deeds emerge from nescience.
Nescience about hidden needs or wishes, for example, or unconscious blockades and rating systems.
And that's not only aimed at others but also and particularly at ourselves.
Start:
Today you could admit that you act(ed) with nescience in some situations or matters. That happens to many of us.
Now it's all about the unconscious wish to recognize nescience in us, articulate the wish and repeat it in your thoughts. That's the exercise.
If you'd like to breathe today, intentionally and in tranquility, relax your face musculature. half smile. In - out.
recognize and see reasons for nescience in me
thoughts of peace for Switzerland : )
Thoughts and deeds that emerge from nescience can have a large-scale aftermath and lead to a feeling of unhappiness. In us and in others as well.
When we get aware of the unconscious we can start to understand and give love to ourselves.
And that's aimed at others, too.
"I cannot appreciate that...!"
The less insight we take into circumstances, the more weird attitudes can seem to us.
When we start to evaluate things then, it's even harder to to show appreciation.
It's not that the matter is not understandable, it's more about our own disability to understand in this particular moment.
Start:
Today you could get aware of attitudes that you have yourself but cannot appreciate them when others have them.
When do you act in certain ways though you actually don't want to do that and judge yourself then? When you look at yourself with eyes of love and appreciation, when you confront yourself with tolerance and candidness, then, you can have peace.
Loosen the tensions in your face, especially around your mouth, loosen tongue and jawbones, smile or half smile, breathe for 3 minutes and 46 seconds, do NOTHING, only for yourself : )
appreciation and love for myself
thoughts of peace for Senegal : )
Appreciation comes from generousness, candidness and tolerance.
Appreciating things that even seem to be "inapprehensible", that's a gift of great importance for peace.
Especially for our own peace...
Antipathy mostly means "not to want" something.
But not wanting something often attracts the unwanted thing... just because one focuses so much on the thing on does "not want".
Still, antipathy can also help us!
It can help us to realize what we want. Or it can show us things that we unconsciously forbid ourselves to do and that's why they make us feel uncomfortable when others do them?
We just need to turn the whole thing around!
For example: If one has got antipathy for people who leave their responsibilities to others, the one is likely to want people who are responsible and independent. Or the one would like to be supported but can't realize it?
Another example: One who dislikes vulgar language is likely to need cultivated wording. Or the one has got issues with that topic ob his own?
One who feels antipathy for the unknown is likely to want the familiar. Or the one has got a need for the unknown but it's oppressed by fear or other unconscious influences?
So, every antipathy can teach us something about ourselves. When we wonder about it, we can learn a lot from ourselves.
Nice side effect, isn't it?
Start:
Today you could think about your antipathies, in case you have some; you could recognize them and turn them into findings about what you really want!
After that you could give that antipathy up since it has served its purpose : )
Relieve the tensions in your face, loosen muscles of your jaws and tongue, half smile for your beauty ; ) Calm and intentional breath, with your own natural rhythm, fell the respiration in your entire body. Appreciate the noises around you. Breathing in you know that you breathe in, breathing out you know that you breathe out. In - out.
free of antipathies - without callousness
thoughts of peace for Australia : )
Just as important it is to listen to your needs, it's important to take care of your well-being. So we needn't accept things that are not good for us!
Once we realize what antipathy can show us, we can abstain from cultivating it.
We can stop sticking to antipathies without handling the matter with callousness : )
When the past is brought back to presence every day, can the past then really pass off?
Not really, huh?
Monuments, memorials and cultural transmission use this effect to hand over history from generation to generation.
Memories of delightful kind can bring energy into our present day; difficult memories can do likewise.
What happens when we hold on to heavy memories, disappointments, beliefs or expectations?
When we stick to them and in this way bring them to our present time very vividly?
Is that good for us?
Start:
Today you could compare the effects of beautiful and heavy memories. That's the whole exercise.
A) Please take a difficult memory that was aggravating enough to make you think about it again and again for weeks or even for months, maybe even for years. It makes you feel uneasy even now that you think about it.
Pick a light situation where nobody got really hurt. Breathe in and out consciously, relay your face, observe the feelings that now arise.
B) Now remember a delightful situation and bring it back to the present.
Pick a beautiful memory, maybe a heroic deed or another special joy that came to you.
Now also breathe in and out consciously, relax your face, observe the feelings that arise.
free of adherence
thoughts of peace for Bhutan : )
What feelings do you have with those two memories? Was there any difference between the beautiful and the heavy memory? If so, which or what kind of?
Memory can be helpful for learning from the past.
But if we stick to memories, wishes or beliefs, how free can we be free for an unprejudiced present?
It's always very important to process heavy memories that live on in our present life. Therefore multiple possibilities exist.
One can start with just doing NOTHING in the moment when heavy emotions revive: breathe and get aware of the absolute present.
The past is gone. Things that revive are just memories...
"That's the least you can await, isn't it?"
What does it mean to await something?
Actually the word says it itself: a-WAIT.
Sure, you could do that.
If you're patient enough to wait until things happen like you a-wait them to happen...
And you're also fine with it when things come to pass differently...
Therefore it could be helpful to strenghten our patience and confidence.
Start:
You could remember experiences where you expected and awaited something that then didn't come up.
What experience did you have where the unexpected ending became really pleasant for you after all?
Maybe you were looking forward to something that then didn't come to pass; and then surprisingly somebody called you and invited you to something else?
Or did you once go shopping because you needed that special garment, unfortunately you couldn't find it anywhere; and eventually then you found something else that you were looking for for a long time?
Or did you await something particular for your birthday but then got something completely else; something that actually was much better?
Relax, relax your face, mouth, jawbones, loosen tongue, half smile, breathe in and out calmly, feel the breathe beneath your nose, 3 times or 3 minutes and 36 seconds, just as you wish : )
Think of "patience and confidence"
patience and confidence
thoughts of peace for Norway : )
It's fine if we'd like to a-wait this or that. As long as we have the necessary patience and confidence. It can take quite a long time until things we'd like to a-wait come to pass.
Also, we could stop a-waiting something.
And simply start accepting things.
We may always be surprised when we see how many different things can come to pass!
Today you can do NOTHING for 3 minutes and 34 seconds.
That's quite a lot!
You can set a timer so that you can relax totally.
Here - now - online!
Start:
If you'd like to breathe calmly now, click http://onlineclock.net/
and set the timer to that time that you'd like to take today.
See about to turn down your speakers' volume, after some time of NOTHING your senses will be quite sensitive and you might jump out of your skin when you hear the alarm tone : )
Relax, relieve all tensions in your face, allow a half smile, loosen tongue and jaws. Breathe intentionally, in - out : )
breathing in, I know that I breathe in
breathing out, I know that I breathe out
thoughts of peace for Belarus : )
http://www.youtube.com/user/onlinealarmclock
Fear is a reasonable ability, for example when it comes to surviving in the wilderness.
If we came across a sabertooth suddenly, fear would save us from greenly running into the arms of that deadly animal. Also, the adrenalin set free in us would support us helpfully.
Nowadays situations like this are quite rare. So fear has become dispensable.
Still, we are fearful from time to time. Sometimes fear even holds us back from being happy.
What to do?
Start:
You could think of fearful situations today. But that fear wasn't really helpful for you.
Instead of fighting the fear you could simple strengthen your feeling for security and shelteredness.
'Every conscious inhale gives me security - every conscious exhale gives me shelter.'
safe and sheltered
thoughts of peace for Togo : )
From now on you could stop letting your fear weaken you.
Thinking of the words 'safe and sheltered' during the day strengthens you for fearful situations. So you can support yourself on an unconscious level.
People are extremely talented beings. Closely considered we are talented in many ways.
We have the opportunity to develop any form of attitude in us.
One could see our life as a garden, everything can grow in it.
Our nature offers us a big selection of available seeds.
We decide to which of those seeds we give water and take care of and which we let dry up.
There's the advantage that we consciously use our energy for the plants that are good for us. When we give them water intentionally they can grow.
Start:
You could chose today which 'seeds' you'd like to take care of in the future and which you'd like to dry up.
We all have the facilities for love and hate, commiseration and selfishness, fortune and misfortune, delight and sadness, equability and excitement, composure and annoyance, calmness and agitation, decidedness and indecision, assiduity and laziness, fear and courage, conservativeness and greed, silence and noise and many more.
Relax your face with a half smile, breathe quietly and consciously in and the out.
recognize and touch seeds of delight and happiness
thoughts of peace for the Kingdom Lesotho : )
The higher the concentration of plants that we grew, the less space remains for those we would like to do without.
If we 'grow' the equability, less space remains for the excitement. The more we 'grow' composure, the less space remains for annoyance. And so on...
Usually freedom means that something is not there.
That is the absence of forces or restrictions, for example.
Thereby there's matters of inner and outer restrictions and forces.
To what extent are we really free actually?
Start:
You could bring an inner restriction that constricts your freedom before your eyes today.
Do you maybe sometimes feel anger, annoyance, grief or worries? Then, you could wish to be free of those today.
Relieve all tensions now, loosen the tensions in your face with a half smile, loosen tensions of your mouth, jawbones, tongue. Breathe in and out intentionally now, sense the respiration in your body : )
May I be free of anger, fear, grief and worries
thoughts of peace for Andorra : )
One's own freedom may never constrict the freedom of others.
But if we allow ourselves to be free of anger, grief and worries, we do not only take care of our own freedom but of freedom of others as well.
That is a good deed for common weal : )
"Boosting the belly musculature helps healing backaches."
What?
Well, mostly backaches are caused by weak belly muscles in fact.
Just like in real life ; ) Almost everytime we have a problem it helps to look for the origin of it somewhere else, that is to say in ourselves. And if we change something in ourselves then, our problem will be solved. Very easily : )
Start:
Today you could think of a problem that bothers you. Now imagine the possibility of changing something in yourself and so solving the matter.
If others exploit you you could wonder to what extent you support this exploitation. If others disrespect you you could wonder to what extent you allow that. If others hold you back you could wonder to what extent you constrict yourself.
My indisposition shows me what I can change
thoughts of peace for Ireland : )
The good thing about this finding would be that we can stop to exhaust ourselves by fighting AGAINST the problem (back). We can change something about ourselves (belly) FOR the improvement of our situation. Painless...
The solution lies in ourselves and with us. We are the belly ; )))
"Sometimes I'd just like to escape and forget it all..."
Yes. All of us probably know this feeling.
And then?
What if we flee from our problems, from people, situations? Are they solved then? If so, that would be a solution to think about.
But mostly it's all about things that just won't be solved when we flee them. Problems that we flee will sooner or later gain on us again. Because we always take ourselves with us, everywhere...
If we stay present we can solve our problems. One after another, all in good time.
Start:
You could remember a situation today where you had the impulse to flee.
Maybe you came across the same type of person again and again and are now fleeing every new connection? Or maybe you're afraid of the confrontation with life's demands and are trying to return to a childhood without responsibilities? Maybe you hide in work because you cannot stand the necessity to recognize that things in your life need to change so that you can be happy? Or maybe you feel overstrained and try to flee into oblivion by using adequate instruments?
Relieve all tensions, relax your jaws and tongue, loosen your face musculature, allow a half smile. Breathe in and out intentionally - calm - strong - happy
I now decide to live a lightweight facile life
thoughts of peace for Germany : )
Whatever it is that might make you flee: If you stay with yourself, trust yourself and confront the matter, you're free to change everything for your advantage and well-being.
It's your decision...
Some speak of intuition. Others call it gut feeling.
Intense feelings are often located in the stomach or belly, anger, fear or infatuation - that's butterflies in the stomach : )
The stomach seems to have special abilities to make our feelings sensable.
If so, it'll sure have good need for some fresh air ; )
Start:
Today you could breathe into your stomach. That's the whole exercise.
Sit up straight and keep an eye on your back. You should have thee feeling that you're sitting straightened up, long spine, head drawn up at the highest point, just like a marionette, chin slightly drawn towards your chest. Then, relax your stomach muscles, release them all, so that it's likely to become a round belly also when you normally have a flat belly. Release all the musculature that could hold your belly back. It's possible to do it in a lying position if you like.
Now breathe consciously, deep and calm, into the deepest corner of your stomach. Fill up your stomach cavity with fresh air, until it's all filled up, then, let all the air out again. You can imagine the route of the air, it's described in exercise 28 as well. Feel your belly getting rounder when filled up with air and getting more flat when the air gushes out. If you like, take 3 minutes and 22 seconds : )
fresh air - fresh spiritthoughts of peace for the State of Qatar : )
So, how did it feel? Did you have different feelings about your stomach? Different from a flat and stiff breathing?
You can also try breathing into your stomach when you feel you have a difficult emotion like anger or fear.
Then you could pay attention and see how the emotion in your belly behaves; does it remain the same? Does it change? Maybe it gets more comfortable for you?
Good mood, bad mood... you know that. Today it's like this, tomorrow it's different.
But what is mood actually?
What does our inner voice tell us when we're in a bad mood?
When we listen precisely...
And what do we hear when we're in a good mood?
What happens when we're in a bad mood and give our mood a new tune?
When we re-tune it : )
Start:
Today you could pay attention to what your inner voice tells you when you're in a bad mood.
And you could notice what it tells you when in a good mood!
And what do your inner dialogues sound like when you're in a fantastic or even terrible mood?
Relieve all tensions in your body and brain. Bring the voices in you to silence for a short while, especially if you're in a bad mood today... Take 3 minutes and 20 seconds, if you like...
Straighten up, chin slightly drawn towards your chest so your neck can straighten nicely. Relieve the tensions in your jaws and tongue, loosen your belly muscles, halfsmile : ) Breathe consciously and feel your body.
With your inner voice you could now think of something nice and constitutive, something that comforts you:
there is bliss for me
thoughts of peace for Japan : )
Were you able to listen to your mood? If it didn't work you could continue to pay attention. Always when you're in a difficult mood you could listen accurately what your inner voice tells you...
You accomplished the first important step if you already succeeded to listen!
Next time then you could find out what keeps you in that bad mood...
From now on you could call good, constitutive, encouraging, helpful voices against bad moods. And just change your mood if you like to.
"Do good and tell about it."
Yes, that's good.
No one should hide his light; we can tell what we do and of course others can participate. Too much conservativeness is not good for us or our concerns.
But if we train ourselves only to do good to be able to tell about it then, that's not good.
Doing altruistic things without getting commendations for it is especially worthy. The worthiness of self-forgetfulness is double as high...
Start:
Today you could do something could and not tell anybody. Not today and not later.
That's the whole exercise : )
Relax your mouth, loosen tongue and jawbones, straighten up. Half smile. Relax your belly muscles, enjoy your natural body shape, feel the air near your nose, breathe in and out consciously.
breathe and smile
thoughts of peace for the Republic of Seychelles : )
Sending thoughts of peace to a country that you don't know, to people that you don't know, that's a good deed.
If you do not tell anybody, it's also self-forgetful.
Things can be so easy, see?
"Actually I know I could stay calm, still, I just got so upset. Only because of that bagatelle..."
Yeah, things like this happen : )
Knowing that and how things work doesn't necessarily mean we are always able to do them.
First of all it is important to be aware of one's own reaction.
So it's the first step to realize that we're getting upset while or a little while after we get annoyed.
Maybe next time we'll realize earlier, then, we can calm ourselves down. Breathe, smile, keep calm, good : )
Step by step one can let go of old habits and train new behaviours and attitudes. Some things are easy, others need a little more time.
Patience and appreciation for yourself and others, that's the key : )
Start:
Today you could remember when you lost your calm even though you already knew it better.
Maybe somebody acted impolite against you because he/she has got a problem? Instead of reacting in a evenminded way you reacted by accepting this impolite offer.
Or somebody hit a weakness in you because he/she has got a problem himself/herself? You accepted that offer and went into it?
Or maybe you have a problem that you still didn't take care of and that's why you accepted the offer from the other and went ballistic?
Relax, loosen all the tensions in your face and mouth, release tongue and jawbones, smile at yourself and be delighted, you're on your way!
Breathe quietly and freely, relax your belly muscles, get flexible and aware of your body while you breathe in and out.
confident
thoughts of peace for Tibet : )
Take it easy, things come to pass and they happen to everyone of us.
Next time you'll practise again and you'll see, it'll work even better : )
"All things are relative."
If that's true, then, fortune and misfortune are relative, too.
And, in fact, how often does one experience something as a fortunate case that is unfortunate for another person.
So, misfortune is no constant.
That gives us the possibility to see situations defined as 'unfortunate' in a 'rather fortunate' way.
As a matter of fact, it really works. We could learn experience that in little steps.
Start:
Today you could remember the last situation you defined as 'unfortunate'. Pick something relatively easy.
Maybe you are unhappily in love or engaged? Or you lost something important to you? Or maybe somethings broken?
Remembering the situation you could imagine what could have been worse. For example... oh, you can give your fancy full scope! What would have been much worse than this what you in fact experienced?
Put your 'misfortune' before your eyes: You are so 'fortunate' to not have had to experience more! Be delighted!
Relax mouth, jawbones, with a half smile you breathe intentionally. In - out.
fortune - easy
thoughts of peace for Tuvalu : )
Maybe things we experienced are a reason for sadness or other difficult feelings. We should then take care of ourselves and change the situation in the best way possible.
Still it is unnecessary to make ourselves unhappy.
When we give ourselves the option to observe things differently through our thoughts, then we can still smile while blessed in disguise.
Fortune will be with those who smile : ) Blessing in disguise. All things are relative.
"When I know something better I must be allowed to say it. Am I not?"
Sometimes we believe we should give others our council even though we're not asked to do so.
Wanting to criticize and correct others is much rather based in the feeling that you must know it better than it is a sign of wisdom.
Wise people can abstain from imposing their wisdom upon someone. Because they know that everything happens at the right time. And that everybody has the right to make mistakes. Just like himself : )
Start:
Today you could pay attention how often you have the impulse to criticize or correct someone.
When you come across such a situation you could simply do NOTHING, breathe, smile, and think: "Wise man holds his tongue and waits to be asked."
If you'd like to do more NOTHING you could do it now for 3 minutes and 12 seconds. Or 2 minutes or 1 minute, just for as long as you like.
Relieve all tensions, inside and outside, unwind your body, face, mouth and jaws, give yourself a half smile and loosen your thoughts, let them pass you by, breathe consciously, feel your body.
Inhaling, you know that you breathe in. Exhaling, you know that you breathe out.
in - out
thoughts of peace for Ukraine : )
You could get aware of the fact that council somebody asks of you is quite different from council you give without being asked for.
Helpful council given after being asked is very precious.
When you get the feeling that you could give good council to someone you could ask this person if he/she likes to hear your advice.
The person is free to decide whether he/she wants your advice or not. Accepting that decision is wise : )
Sometimes it may seem huge and heavy to change something about us, when we want to change something.
We would change something that we used to do for a long time; getting rid of a habit or pattern can't be that easy, can it? Right?
You could try to make a change only for today.
So, it already feels smaller and also easier : )
Start:
Only for today you could do something differently, something you want to change.
When you usually quickly react impatiently, you could be patient today.
When you are often late you could be on time once today.
When you usually leave your hair in the washbowl, you could remove them once today.
Relieve all tensions, sit up straight, your spine, neck and head are a straight line, breathe in and out freely, loosen your mouth, tongue and jawbones, half smile : )
only for todaythoughts of peace for Mali : )
The day has 12 hours where you can do good. It would maybe discourage you when you think that you must do it your whole life.
Inner calmness - balance - composure.
"Don't have that" you think? "And, where should that come from?"
Well, it is an interior attitude, so it can only come from the inside.
Just like with a radio where you can switch from channel to channel we also have the free choice inside us to decide what we want to "listen to".
Especially when we're stressed or excited we can intentionally switch to another channel.
Start:
Today you could imagine a situation where you often react with excitement. Pick an easy example.
Maybe it bothers you when your flatmate again left hair in the washbowl? Or maybe someone's habit makes you mad? Or you're under time pressure sometimes and right then things fail?
Relax in the moment you have the remembrance of the situation before your eyes. Loosen all your fierce face muscles, unwind forehead, cheeks, mouth, jaws, tongue.
Automatically your mouth will make a half smile, you might feel it when you attentively feel the sensations in your face.
Breathe in and out very deeply, then, continue calm and floating, in - out, stretch out with your senses while breathing in and do so when you breathe out, too. Feel the airflow under your nose.
You could think of the words "everything's fine - composed".
everything's fine - composed
thoughts of peace for Yemen : )
How did this remembrance feel while just breathing and thinking "everything's fine - composed"? How did you feel about the moment with a smile on your face?
We can really do develop the ability to switch to a composed state when we like. And that's quite easy : )
It's most easy when we just breathe, unprejudiced, without expectations, evaluation, judgement.
When we create the impression that makes us take certain people's presence for granted we are likely to stop being aware of those presences.
Often we don't see anymore what our children, partners or parents actually are: gifts of the moment; precious, unique and fleeting.
We use lots of energy for work, for other people, for TV, sometimes also for fights. But we often do not take time for those who are most close to us.
What if they were gone suddenly?
Start:
You could think of a person that you take for granted even though you actually like him/her.
How would you feel if this person would suddenly disappear, be gone forever, not there anymore... What would you like to tell that person, how would you like to spend time with him/her?
From now on you could treat every moment as if it were the only moment you have together.
Unwind jaws, tongue and face, half smile, breathe in and out consciously, calm and clear, be happy about life and people that are close to you.
this moment is unique -
I see you
thoughts of peace for Gambia : )
If you're in a fight with somebody right now, you might end that fight today. You could make peace. In you. For the both of you.
If you disregarded somebody, you might give that person your true attention. You could look at your friend/partner, really look at him/her. You could tell him/her: "I see you. I am there for you."
If you love someone you could tell him/her today "I am delighted that you are there. I love you."
"When you're hurried, walk slowly"
Why? So we should be late??
Tut!
Feel free to walk slowly. Hurry is a sign of lacking faith.
We will reach our goals with faith, calmness and constancy in the end much faster if we don't hurry and stumble over our own feet...
Start:
Today you might remember a goal that you want to reach.
Which goal, which wish can you think of? Write it down.
If you like, you could imagine the result, as a story or a movie, dream of it, envision it with the most shiny colours, scents, sounds, emotions. Look forward to it!
You may have faith in reaching that goal... when it's for the good of all, pace doesn't matter. Just cut your path, calm and considerate, very faithful : )
In- and exhale consciously, unwind totally, loosen all the tensions in your body, face and mouth, loosen tongue and jawbones. With a half smile you allow good feelings.
Breathing in you sense how you inhale, breathing out you sense how you exhale. In - out : )
calm and considerate
very faithful
thoughts of peace for China : )
How does it feel to trust in yourself? When you have faith in your path without indecision? Everything can develop in the right way in the right time.
Give yourself and others the necessary time for things to become good.
thoughts of peace for Vietnam : )
