Resting the mind is one way to build mental strength, find creative ideas, and be aware of the present without getting carried away by distracting things. Learn how to rest your mind by harnessing your power of imagination and creativity.
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Part 1 of 4: Relaxing the Mind
Step 1. Breathe deeply using the belly breathing technique
Breathing deeply is one way to relieve stress and activate the body's natural response to stress. You can prevent stress by practicing this breathing technique every day or when you are having a hard time.
Sit on a chair or on the floor with a small pillow for more comfort. Place one hand on your stomach and the other on your chest. Take a deep breath through your nose. When the abdominal muscles expand, the palms that you place on the stomach will also rise, while the palms on the chest do not move. Exhale through your mouth until your stomach is flat. Repeat this exercise for 3-5 minutes
Step 2. Do mindfulness meditation
Mindfulness meditation is one of several meditation techniques that makes you more aware of your physical presence and more connected to your surroundings. Do mindfulness meditation every day until you are able to meditate for longer durations of the day.
- Find a quiet, distraction-free place where you can meditate for 10-15 minutes. Sit cross-legged on a small pillow with your back straight. You can close your eyes or look at the floor in front of you without focusing your eyes. Place your palms on your thighs. Take a deep breath and then exhale slowly.
- Focus on the breath flowing in and out. Wandering thoughts are common. You just need to refocus your attention on the breath. Once you're able to focus on your breath, start noticing physical sensations, sounds, or other aspects of your surroundings. Each time your mind is distracted, bring it back to the breath. Start practicing for 10-15 minutes and then gradually increase the duration.
Step 3. Use directed imagination
One of the most effective ways to free yourself from a stressful and anxious environment is to practice visualization or directed imagination that helps you find inner strength and peace. This exercise is done by speaking the words and imagining to create the conditions you want.
For example, you want to be somewhere that is free of distractions and experiences a calm atmosphere. Imagine that you are lying on the beach, feeling the sand on your feet, enjoying the warmth of the morning sun, and listening to the sound of the waves in the distance. Feel connected to this place using at least three senses. Imagine the sensation is able to provide a sense of relaxation as you really experience when you are lying on the beach
Part 2 of 4: Hypnotize Yourself
Step 1. Know what it means to self-hypnotize
The understanding of hypnosis has been formed through films or books that tell of an expert who is helping his client by digging his past memories or looking for clues to find out things that have happened. Self-hypnosis is a process in which you connect your body and mind by focusing your attention. After being hypnotized, you will enter a trance state or experience a change in level of consciousness so that you can use the connection between body and mind for a specific purpose.
- Self-hypnosis is usually used to deal with stress, relieve pain, or change bad habits. This process can be done with the help of a trained therapist, facilitator, audio recording, or video.
- Even though you are in a suggestive state, you are still able to control yourself, unlike what is told in movies or books.
Step 2. Prepare to hypnotize yourself
Wear comfortable clothes, such as loose-fitting T-shirts and shorts. Find a quiet enclosed space at a comfortable temperature so you won't be disturbed for at least an hour. Turn off the cell phone ringer for a while.
Step 3. Determine the goals you want to achieve by hypnotizing yourself
You are free to choose the particular object you want to focus on. You can use this concentration technique to deal with discomfort, for example to cure a headache or break the habit of procrastinating. While resting your mind by hypnotizing yourself, think about the goals you want to achieve from this session.
The goal we will use as an example of self-hypnosis is relaxation
Step 4. Prepare to go into a trance
Begin hypnosis by imagining that in front of you is a staircase leading to a very special place. Close your eyes and count backwards from 10 to 1 while relaxing the part of your body that feels tense. Take deep, comfortable breaths while feeling the tension release from your body each time you step down. As you exhale, relax that part of your body.
- 10. Release the tension in the lower jaw and face. Relax your tongue.
- 9. Notice the release of tension from the forehead and temples.
- 8. Release the tension from the shoulders and neck.
- 7. Relax both arms.
- 6. Let the tension in the chest melt.
- 5. Inhale while expanding your abdominal muscles as you bring in a sense of relaxation with the inhale.
- 4. Let your pelvis sink into a chair or cushion.
- 3. Release the tension from the legs that currently don't need to support anything.
- 2. Wiggle your toes once you get to a special place.
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Step 5. Leave the trance state
You can enjoy the relaxed state of being hypnotized for as long as possible. If you feel you've had enough and want to go back, perform the hypnotic steps in reverse by counting from 10 to 1 while imagining you are climbing the stairs to get back to where you started. During the trip, release any lingering tension. Once at the top, your body usually feels lighter and fresher.
Step 6. Do self hypnosis as often as possible
Hypnosis skills will get better if you continue to practice. Have confidence in knowing that you can come back to your favorite places and discover new locations just by descending the stairs.
Part 3 of 4: Changing Perception
Step 1. Be grateful for your life
Spend more time experiencing fun things. Calm the mind and enjoy the beauty in everyday life. You will feel happier by always being grateful.
- Go outside and admire the beauty of nature. Hear the sound of leaves and birds chirping in the trees. Feel the wind blow against your skin.
- Eat breakfast mindfully, even after you finish eating. Enjoy the aroma of warm coffee. Pay attention to the color, texture, and aroma of the food served on your plate. Chew the food slowly while enjoying the taste. What sensation do you feel after your stomach is full? Do you prefer certain foods?
Step 2. Don't assume easily
Many people have distorted thought processes, for example by assuming. To assume means to regard certain things as truth based solely on their own precedents or beliefs. This mindset can lead to wrong or unfair judgments about other people or situations.
- When you judge other people or certain events unfairly, think again. Ask yourself have you drawn any conclusions based on actual facts? Reconsider the initial assumptions you used. Remember that other people and events have many aspects that we don't know about.
- For example, after hearing some people complain about the neighbour's child misbehaving, you immediately shunned him. One day, you see him helping an old woman unload groceries from the car and be polite by saying "OK, ma'am" and "No, ma'am". As a result, you don't feel the need to dodge, even when you pass by on the street, his behavior is much different than what your neighbors complain about.
Step 3. Think about the future you want
Maybe you want to change things up because your life seems mundane and boring. Dare to dream big can improve perspective and give life satisfaction. Give yourself a chance to imagine everything you want to achieve in the future.
Think about your life in the next 5 years. What do you do as a daily routine? What kind of life are you living? For example, imagine that you see yourself walking on stage to graduate because you have graduated from college. After that, you make life changes by working hard, respecting others, and making the most of the titles you've earned
Step 4. Determine the life goals you want to achieve
Make a work plan to achieve these goals by determining what actions you must take. Make sure you make a plan by writing down all the goals and actions to achieve those goals. Think of the steps that support the achievement of the future life that you dream of.
- Determine goals according to SMART criteria, namely: specific (specific), measurable (measurable), achievable (can be achieved), results-focused (focused on results), and time-bound (scheduled). After that set a deadline when the goal must be achieved.
- For example, in order to make changes, choose a faculty that aligns with your core values. After that, you must attend lectures and study diligently. Try to build good relationships with lecturers and build a network to help you if you need to find internships or job opportunities. Set clear and specific goals so you can successfully achieve them.
Part 4 of 4: Making Use of Imagination
Step 1. Write a journal
An easy way to rest your mind is to write down what you're thinking. By journaling, you will discover your mindset, reveal hidden desires and understand them, and eliminate the stressors of everyday life.
Set aside 20-30 minutes each day to write. You are free to share what happened during the day or choose a personal development theme
Step 2. Do creative activities
Enjoy the adventure while resting your mind by doing handwork, for example: painting, drawing, sculpting, flower arrangement, or cooking. Creative activities can relieve stress and anxiety, improve life well-being, and improve immunity. Do creative activities to express something or just pass the time.
Research shows that therapy by doing creative activities is beneficial for improving quality of life, improving health, and dealing with life problems in a healthy way
Step 3. Dance
Expressing yourself by dancing is another way to rest your mind. Dancing is an activity that is beneficial for both physical and mental health, such as strengthening the heart and improving mood. Play music or follow the rhythm of the songs around you. Don't think about the choreography because you just have to move your body with your thoughts and feelings.
Step 4. Tell the story to others
One way to give your mind a break is to tell stories and it's not just for young children. Gather some friends and tell stories that have been passed down from generation to generation, make up your own fiction, or give testimonials based on personal experiences.
