Monkey Mind Magical Blessings Mindfulness Mindful Self-Aware Mental Health Stress Anxiety

How the “Monkey Mind” Causes Stress

In the Ten Minute Angelic Tea Prayer we discussed and discovered a way for you to enjoy a quiet moment.

This gives you a chance to take a deep reflective breath.

Let’s dive even deeper.

Your Monkey Mind is Causing Stress

The simplest way to describe mindful breathing is to focus on your breath: Inhale and exhale.

Let’s look at what happens when the brain is tired and stressed.

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This metacognition distortion can be called the “Monkey-Mind”: Which means unsettled, restless, indecisive.  It can decrease attention spans, memory and the ability to adequately learn. Basically, this causes mental chaos and leaves you scrambling, anxious, and even possibly depressed.

Take a moment and think about it.

Negative Affects of Stress and the “Monkey Mind”

You are super tired, so you drink extra coffee or consume an energy drink. You have so much going on that you are drained and the thought of cooking dinner upsets you. So, you go through the drive thru and grab a quick bite to eat.  Lastly, you try to sleep with a belly full of fatty foods.

Agony happens, because you are tossing and turning, and can’t sleep.

In the morning you grab an energy drink or an extra shot of espresso in your morning coffee to give you energy from a lack of a restful night’s sleep.

Thus, the vicious cycle continues.

End Stress With Deep Breathing:

Let’s look at what deep breathing does to the brain.

  • Tension begins to diminish
  • Oxygen is released from your brain
  • Blood pressure drops
  • Endorphins are released
  • Releases toxins
  • Strengthens the immune system
  • Increases energy
  • Improves clarity
  • Your body relaxes

So, imagine what 15-20 mins will do for you.

52 Mins of Focus

Some may say that they can work large amounts of time, and some may be able to “handle” longer work periods.

Let’s break this down some more. Research specifies that the cognitive mind works well for 52 mins and then needs a breather.

A breather can help increase your oxygen levels.  Upon which, you are better able to focus,  because your body and mind rested for a bit.

Positive Results

Let’s focuses on the totality and functionality of your mind. Your brain works well for about 52 mins. Then it needs a breather.

You are more functional, better able to think and produce the most amazing results when you have a calm, relaxed mind.

Wouldn’t you rather function at your best?

This can also help you breeze through your work in less time.

Now who doesn’t like that idea?

Please be aware that you are in control and not the ego.

Study Says: 

Recently, there was another study conducted that states that workers are less productive after meditation while working.  What the study did not include was on overall basis on how the “Monkey Mind” can create more stress and anxieties; but after meditation, workers were able to function in a manner that was more productive. The ego may continue to whine and procrastinate; how you choose to deal with your ego can create a peaceful or stressful situation.

And I can hear, but Natasha I work well under pressure. And I ask do you really? Take a look back at something that you were working on. Does this gleam YAHOO, super success or Uh oh, how’d I miss that…

Win – Win 

Now look at this from a positive standpoint.  You took a break with deep breathing exercises. Now, look at how by slowing the mind, your body was able to intake more oxygen. This helped provide a way to calm the “Monkey-Mind,”  you to be  more relaxed and better functional.

To me that’s a win-win.

17 seconds of deep breathing:

Sit or Stand with your elbows slightly back.

Inhale as if you are breathing in the aroma of flower or cooking food for the count of 7 (mouth closed-inhaling through your nostrils)  and then hold for the count of 4.

Exhale as if you are blowing away a dandelion or bubble for the count of 6 with your mouth open.

Easey Peasy!

Calm Patience 

Please be patient with yourself. This takes time to readjust your body; especially if you are not used to deep breathing.

Use your cell’s timer.

Begin with 1 minute of 17 seconds of deep breathing, That is three rounds or 51 seconds.

Your body will love you for this!

Work your way up to 3 mins; then 10 and so on.

Hey maybe you’ll get to 17 seconds of deep breathing in 17 mins.

WOW, calm, clear body and mind. AMAZING!! 

Quiet Reflection 

Try not think of anything else during your deep breathing.

Now, if your mind wanders, as it may, that’s okay. Just bring yourself back and begin again.

Cognitive distortion may happen; it is  a learned and taught behavior pattern. It takes time to un-do a life long habit and re-establish a new one.

RE- It’s all Latin to Me: 

Take this moment to ponder and reflect upon you.

The re- prefix in latin means again.

Rest

Re-store = a place where goods are kept

Re-view= see

Re-flect = bend or curve

This is all about you.

“When you rest where your goods are kept you can see the light bend and curve back to you.”

                                                                                                               – Natasha Botkin

Honoring You

You shall find yourself with more energy. Which then creates the space to cook a healthier meal, where you can sit and slowly enjoy. Which elevates your vibration energy and this cycle continues with positive vitality.

Please be gentle with yourself. You’ve got this!

Reach out to me when you are ready to connect and learn more.

 

Oodles of Love,

Natasha

Believe in You Natasha Botkin Magical BlessingsNatasha Botkin, Reiki Master, Meditation Teacher & Intuitive Behavioral Energy Healer, is a #1 international bestselling Author and Artist.  She uses healing soul psychology energies when working with youth and adults by releasing patterns & blocks to help them empower themselves.  Connect with me Magical Blessings Healing Center

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Serenity is an Inside Job Part 3

Serenity is a way for you to make courageous and wise decisions that will change your life. This was my word for 2017. I have not ever chosen a word to be my word of the year. So, I was not sure how this would show up in my life.

Wise Courage 

Serenity Inside Job Change Chance Transition Transformation Magical Blessings Courage WisdomSo many changes showed up for me. There have been days where my head spins and I wonder where I get off the out of control roller coaster, and then suddenly things calm down. The best attribute for my personal growth was the disallowance of being a peace keeper. Early on in my life, I learned to be given love was through peaceful negations with family members. In truth, this is not the greatest affect for anyone. Therefore, being courageous to walk away from things that did not serve me was one of the bravest and wisest experiences for serenity.

You, too, be courageous to walk way from anything that no longer severs you. If this sounds wonky, think of this as a mission and if the mission went away or feels like it is over; move on. You will be glad that you did.

Clarifying Self-Confidence 

Intuitive and serenity go hand and hand for you. I found a much deeper intuitive connection that lead me to more  self- confidence. We are all here to grow and learn. Even the bravest and most fearless have things that can stop them in their tracks. You need to keep moving, learning and growing. Let go of complacency. Move onward and discover that through clarity your self-confidence arises in a whole new way.

This may require change. It may be an big adjustment. Step back and be gentle with yourself during a time of transition. There is no race. You will not win nor lose; it is all about the wonderful discoveries along the way. Let go of expectations and let yourself grow, learn and courageously shift.

Bringing it to my Soul 

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Dance of Spirit @Magical Blessings

Serenity brought me much closer to my soul. Each step and shift adjust my sails and brought me to other destinations unknown. A destination does not have to be a location. This can also be a moment in time. A way for your to traverse the new by letting go of the old.

Let it Go, Let it Flow meditations and resurgence of painting @ my Heart Loft brought so much serene moments  for me. Yes, this brought forth much change; in fact I was in transition all of 2017. Yet, this also brought for one of my greatest dreams to build my dream home. 2018 will bring forth this dream and it all began with calm, courageous change.

I can do it! 

You can do it! 

Let’s do this together! 

Be sure to read Part 1-3 for best results. 

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Stop by the Heart Loft and stay a bit; you won’t regret it. 

Oodles of Love & Magical Blessings, 

Natasha 

 

 

 

 

Natasha Botkin Magical Blessings Healing CenterNatasha Botkin, Master Teacher & Intuitive Behavioral Energy Healer, is a #1 international bestselling Author and Artist.  She uses healing soul psychology energies when working with youth and adults by releasing patterns & blocks to help them empower themselves.  Connect with me Magical Blessings Healing Center

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13 Ways to Let Go of Anxiety

Anxiety can show up in a variety of forms; sometimes it shows in the most unexpected moments. Please do not worry nor fret.  Everyone has anxiety from time to time. For some this may be a moment that passes in time and others can become stuck in the anxious pool.  What is the most important is the lack of judgement when one has anxiety showing. Rather this is more about how to let go of such.

Anxiety can be the repeating of worries, concerns and fears in an unhealthy manner.  It is like a switch turns on and an obsessive mantra begins over and over.

What Anxiety Can Look Like: 

Physical form:

There are a couple of concerns that may occur.  One is the physicality of anxiety showing in your physical body:

  • heart palpitations
  • sweating
  • trembling/shaking
  • chest pain
  • shortness of breath
  • numbness or tingling
  • tense muscles
  • headaches
  • neck tension

There are times when a panic attack arises and the physicality of the situation mimics a heart attack.

Emotional Form: 

  • feelings of apprehension or dread
  • anticipating the worse
  • trouble concentrating
  • feeling tense or jumpy
  • irritable
  • loss of memory; feels as if wiped the slate clean

* please note that this is not medical assistance; however I have worked, guided, taught and helped many to release, let go and see another way to handle their anxious moments.  

Ways That Anxiety Can Show

  • nail biting
  • picking at hangnails
  • self-harm
  • throwing up and/or bulimia
  • insomnia
  • fear of objects or items; using this as an excuse to not do something.  Afraid of spiders so, refuse to garden.
  • refuse to attend parties or other activities because afraid to speak to others.
  • perfectionism
  • living in the past with enormous flashbacks
  • OCD (Obsessive Compulsive Disorder)
  • doubting yourself over and over

breathe calm meditation lavender anxiety 13 Ways to Let go of Anxiety

You have choices when anxiety shows up in your life.  Either fight it or learn from this. If you have severe concerns or physically harm yourself, please seek medical assistance. 

  1. Stop resisting anxiety or anxious moments. This makes it worse. Letting go does not mean stopping. This means registering, re-learning a better way to proceed when anxiety arrives.
  2. Accept that you cannot “control” everything or everyone. You are responsible for yourSelf; take good care of you.
  3.  Use or write positive affirmations.
  4. Commitment to yourSelf to learn a new way of being. Re-train your body and mind.
  5. Meditation. Use a meditation app, take a meditation class.  Guided meditations are a great way to begin.
  6. Be gentle with yourSelf.  If you made a mistake; so be it; this is not a life sentence.
  7. Let It Go, Let it Flow, Doom, Gloom, Bloom Anxiety AnxietiesLet go of the past and the future.  When you release a hurt or a worry then you are able to be in the present; this is where you can have fun, thrive and feel alive. Go away doom and allow you to bloom.
  8. Write it out.  Journal about this. Allow yourSelf to free form and flow the concerns or anxieties from you. Or use writing prompts.
  9. Paint or Draw what shows up for you.
  10. Gentle stretches or yoga
  11. Reiki is a natural relaxing technique that can help calm you.
  12. Sing , listen or play music.  Music is said to calm the savage beast.  Let the music flow over your sound waves and be present with the music. Pick up an instrument and strum, drum, pluck away the stressors.
  13. Spray lavender essential oil spray or burn a lavender scented candle.

I have personally worked, guided many individuals with anxiety along with myself.  It took many years for me to understand that the pain in my body was anxiety.  Many of the anti-anxiety ideas have arisen due to my or a dear heart needs for restorative calmness. As a parent of Autistic individuals I often found myself in the midst of anticipated outcomes; just in case a meltdown occurs.  As my sons have grown older, the need for anticipation has lessened and yet, it has taken years to relax, release and restore myself in a harmonious manner.  

Oodles of Love,

Natasha 

Natasha Botkin Magical Blessings Healing CenterNatasha Botkin, Master Teacher & Intuitive Behavioral Energy Healer, is a #1 international bestselling author, artist and Shiny Gold Star Quest creator.  She uses healing soul psychology energies when working with youth and adults by releasing patterns & blocks to help them empower themselves.  Connect with me Magical Blessings Healing Center