Tag: Meditation

Mindful Walking Meditation – Ultimate Guide

Mindful Walking Meditation – Ultimate Guide

Today I will be sharing with you everything you need to know about mindful walking meditation and the benefits of this practice. If the word meditation brings to mind an image of someone sitting in a perfect upright posture, cross-legged on the floor with eyes…

Mindful Morning Routine – 12 Amazing Ideas!

Mindful Morning Routine – 12 Amazing Ideas!

Today I will be digging deep into some mindful morning routine ideas. When is the last time you had a calm and peaceful morning? Think about that for a moment… How we start our mornings has a huge impact on how the rest of our…

Overcoming Sleep Anxiety – 16 Natural Tips to Help! 

Overcoming Sleep Anxiety – 16 Natural Tips to Help! 

Today I will be talking about overcoming sleep anxiety.

For some people, it happens like clockwork: Their anxiety is manageable during the day, but as soon as their head hits the pillow, every possible bad scenario plays out in their mind.

Falling asleep is hard enough during this difficult year, but can feel impossible when you’re constantly letting your worries occupy your full attention.

For a number of reasons, it’s not surprising that most people might have a hard time getting a good night’s sleep on occasion.

There are all the usual tricks to get yourself onto the sleep train: counting sheep, deep breathing, and putting your phone away.

But for those who live with chronic anxiety or deal with intrusive thoughts, getting rest is a different level of challenge that requires a little more creativity and experimentation.

In this post you will learn about ways to calm your mind, how to reduce racing thoughts, minimise the effects of stress or anxiety, and get back to sleep and resolve insomnia with some effective relaxation techniques.

You don’t have to lie awake all night, every night. Here’s how anxiety messes with our sleep, and how you can fight back.

Disclaimer: I am not in any way a certified councillor/therapist, therefore all advice given is from my own experience and should not be taken as medical advice. 

 

 

What is anxiety?

Anxiety is one of the most common mental health problems in the United Kingdom. Even if you don’t meet the clinical criteria for an anxiety disorder, I’m sure you’ve experienced some of the hallmark symptoms from time to time:

  • uncontrollable worry
  • trouble concentrating
  • insomnia
  • rumination or obsessive thoughts
  • muscle tension
  • stomach aches, headaches, back aches, gastrointestinal problems
  • blushing, sweating, trembling
  • feeling on edge

Anxiety can also include panic attacks, specific fears, flashbacks, compulsions, or social anxiety.

 

The symptoms of anxiety at night

No matter the time of day you experience anxiety, the symptoms are usually pretty similar. These can include:

  • A sense of impending doom, danger, or panic
  • Nervousness or irritability
  • Difficulty concentrating
  • An increased heart rate and rapid breathing
  • Sweating
  • Fatigue or weakness
  • Gastrointestinal problems

If anxiety is making it hard for you to sleep, you may also have symptoms of insomnia, such as:

  • Nonrestorative sleep (sleep that doesn’t leave you feeling refreshed)
  • Low energy
  • Difficulty concentrating
  • Irritability
  • Difficulty at work or school

 

Overcoming Sleep Anxiety – 16 Natural Tips to Help!

There are numerous strategies for relieving night-time stress and anxiety before bedtime. If you’re feeling too stressed to sleep, these approaches can help you relax.

Some people may only use one or two of these relaxation strategies, while others may practice a combination of them.

If stress and sleep are a chronic concern, your physician can help you determine what the best approach is for you.

 

Engage in mindful activities

There are many practical things a person can do to help alleviate feelings of anxiety.

I often concentrate on things such as challenging of maladaptive thoughts and in-turn behaviours, acceptance and mindfulness (just to name a few)!

Mindfulness in particular is often used to engage in something with full awareness whilst being present in the here and now.

Overcoming-Sleep-Anxiety

This can be incredibly grounding and cause you to focus about what’s happening right now, rather than ruminating on what might happen.

There are myriads of things to that a person can engage in mindfully, such as cooking, meditation and yoga.

These activities be seen as a natural remedy for alleviating feelings of anxiety and the best part is – we often do a lot of these activities anyway!

 

 

Meditation

Meditation is a mind and body practice with a specific focus of attention and attitude that lets thoughts come and go without judgment.

Meditation is a known strategy for treating insomnia. There are several types of meditation.

  • Mindfulness meditation is the process of observing feelings, thoughts, and emotions as they pass without judgment. A big part of this is being able to be completely present in the moment, not allowing your focus to wander to other thoughts. If you are just beginning with meditation, this may seem difficult but it will get easier with practice. It has been shown to reduce sleep disturbances in adults.
  • Body scan meditation is a technique of slowly concentrating on parts of the body and noticing any sensations or pains. To practice this technique, you should focus on a specific part of your body, one at a time. This can either be a systematic scanning, from head to toe, or a more random scanning of the body parts making a connection with the floor. Let your attention be focused completely on your body.
  • Guided meditation is when one is verbally guided through a meditative experience and encouraged to visualise a calming location. These guided meditations can include music and nature sounds to assist with relaxing. You can find guided meditations on many popular apps, including Headspace and Calm.

Meditation can be done any time before bed, and it can also be done during the night if you find yourself unable to relax.

 

 

Deep Breathing

Deep breathing can be another component of meditation as well as a relaxation technique you can use any time. The goal is to take slow, even, and deep breaths.

Though there are many structured practices for deep breathing, including the box breathing exercise, you can begin very simply:

  • Step 1: Inhale your breath (to a count of 4)
  • Step 2: Hold your breath (to a count of 4)
  • Step 3: Exhale your breath (to a count of 4)
  • Step 4: Hold your breath (to a count of 4)
  • Step 5: Repeat

Different practices may incorporate counting breaths and adjusting the time breath is held before exhaling.

 

 

Progressive relaxation

  • In a quiet place, sit or lie down in a comfortable position.
  • Take a few gentle breaths, in and out.
  • Begin tensing groups of muscles one at a time as you breathe. Hold the tension as you inhale, then release it as you exhale. Take a few breaths as you notice (and enjoy) how relaxed each muscle group feels.
  • Start with the muscles in your head, neck and face. Move down to your shoulders, hands and arms, back, stomach, buttocks, thighs, calves and feet.
  • Repeat for any areas that are still tense.

As you go through this exercise, feel the presence and absence of tension so you can spot lingering tension and do something about it.

 

Write everything down

If you’re feeling anxious or stressed when you first get into bed, try writing your thoughts down to try and alleviate some of those feelings before you try to sleep.

“Think about your day and write down what went well, what didn’t, whether you can do anything about it and what you need to remember tomorrow,” recommends Sue Peacock, consultant health psychologist and author, specialising in sleep issues.

These factors are usually the ones that keep us awake, but by doing this we have had the chance to process the day before going to bed.”

 

 

Create a sleep routine

Try to establish a night-time routine to improve sleep quality, as well as your ability to fall asleep in the first place.

This may reduce the likelihood of experiencing anxieties during night time hours.

Overcoming-Sleep-Anxiety

So, aim to go to bed around the same time each night and get up at a regular time as well.

It’s also a good idea to head to bed at a time that will allow you to get 7-9 hours of sleep.

 

 

Keep a routine in the day

You may be working from home, or have children who are away from school, but try to maintain some control on your sleep/wake sleep schedule which is important in periods of unrest.

Not only will the routine keep you focused, it really does help to keep the body’s internal body clock in sync.

Don’t nap or sleep in whenever you want. It throws your schedule off track and the extra sleep could make it even tougher for you to fall asleep at night.

 

Get up and out of bed

You should only stay in bed if you’re planning on going sleep. You don’t want your brain to associate your bed with anything but the impulse to sleep, so if you’re suffering insomnia, get up, sit in a chair, or go to another room.

Top Tip:

The Sleep Book: How to Sleep Well Every Night – Is an excellent book on this subject

 

 

Exercise during the day

Of course, this requires planning ahead a little, but the National Sleep Foundation recommends exercising a bit during the day to help you fall asleep at night.

According to the NSF, even a single moderate-intensity workout, like a brisk walk, can improve sleep among people with chronic insomnia.

 

Get as much natural light as possible

Working from home, social distancing or even self-isolating may mean you’re struggling to enjoy being out in the natural light – this in turn can negatively affect your mental and physical wellbeing.

Overcoming-sleep-Anxiety

Where possible try to go out for a quiet daily walk, spend some time in the garden and open the windows for fresh air.

If you’re working from home, try to position your work area near to a window.

Natural light – even on a cloudy day – helps reset our internal body clock and make us more alert

 

Bedroom environment is key

Don’t neglect the basics when it comes to sleeping better. Your bedroom environment plays a part in achieving a good night’s sleep.

It should be cool, quiet and dark and make sure you sleep on a comfortable, supportive bed. Keep computers and clutter out of the bedroom – this is a room where you should feel calm and clear headed.

 

Stay away from devices

It’s well-known fact that we should stop using electronics an hour before bedtime due to the blue light emitted.

However, we also advise you don’t use them as the activities we do on them can keep us awake and alert.

Given the current crisis, you may find watching the news or social media feeds quite distressing or worrying so avoid watching in the run up to bedtime if it’s likely to make you feel more anxious.

 

Monitor your media consumption

If you feel anxious or worried after reading the news or scrolling through social media, take a mini vacation from your accounts.

Turn off notifications from news and social apps to lessen the temptation to check your phone.

If you want to stay informed, set up a timer for 10 minutes in the morning to get caught up.

Otherwise, try to avoid reading articles and posts before bed.

Instead, opt for a feel-good book or podcast you enjoy to help you feel more at ease.

 

Write out a to-do list

If your anxiety is stemming from all the things you need to get done tomorrow or during the week, writing out a to-do list can help, the NSF says.

Instead of allowing your brain go over all the things you’re afraid you’re going to forget, write them down so your brain can relax and let you get some sleep.

 

Reduce caffeine and alcohol intake

One is a stimulant, and one is a depressant, however both can amplify feelings of anxiety.

Caffeine can trigger feelings of anxiety and alcohol can make the underlying causes of anxiety feel worse.

Therefore, it is important to limit intake of both of these substances to ensure you are not enhancing any feelings you have.

 

Speak to a professional

If you are constantly experiencing night-time anxiety and are struggling to cope, consider speaking to a professional.

Reach out to your local doctor or psychologist or consider an option like Lysn, who provides access to trained psychologists via phone or video chat which can be accessed from the comfort of your own home.

These types of services can be instrumental in providing the support and strategy needed to help to eradicate your feelings of night-time anxiety.

 

Overcoming Sleep Anxiety – Final thoughts

It’s not always possible to be at our best all the time. But if anxiety is causing your mental health or your sleep to suffer, then it cannot be ignored.

There are options you can try at home to manage anxiety and improve sleep, but if that’s not enough, then don’t be afraid to seek additional help.

You shouldn’t feel ashamed about taking care of your sleep, or your mental health.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

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Meditation Body Scan – Ultimate Guide!

Meditation Body Scan – Ultimate Guide!

Today I will be sharing with you, my knowledge with regards to a meditation body scan practice. This is a deep and full exploration of body scan, a meditative exercise that calls your awareness to each part of your body for total relaxation and rejuvenation.…

10 Natural Grounding Techniques for Anxiety – Ultimate Guide!

10 Natural Grounding Techniques for Anxiety – Ultimate Guide!

Today I will be sharing with you 10 natural grounding exercises for anxiety. Grounding exercises are a way to stabilise strong emotions during stress, anxiety or trauma. Grounding is achieved by redirecting your attention away from what is causing your stress back to something more…

Meditation on Love & Unity – Spiritual Short

Meditation on Love & Unity – Spiritual Short

Meditation on Love & Unity – Spiritual Short

 

 

 

Be still and take a few deep breaths my dear friend.

Close your eyes, and focus your awareness within.

There is nothing external to you here.

Allow your awareness to lead you into the depts of the universe, and on the inbreath, take all your imagination can perceive into that which you call Self.

When you exhale, you exhale that which you call Self into the universe, and merge as one.

Breathe in and let go, allow each exhale to dissolve the barriers and illusions of the mind.

Breathe in and let go, as each exhale absorbs you into your true nature.

Breathe in and let go of any resistance with taking the universe into your heart.

Breathe in and let go of the wanting to being somebody.

Breathe in and let go of the labels, perceptions and experiences which your ego clings onto.

Breathe in and let it all go, and rest in the vast ocean of stillness.

Allow yourself to come into the essence of who you truly are.

Let go of the concepts of who you always thought you were, and rest in your true nature of beingness.

As you drop your boundaries, feel the connection to all that is.

Meditation-on-Love-&-Unity-Spiritual-Short

Be still and feel the connection to the greatest play of life, in harmony with the Creator.

You are not the fearful, separate self in this moment, you are the Divine.

Now rest in pure blissful awareness.

In your own words, silently state your intention to be a vehicle of healing and love for all that is.

In your own words, silently state your intention to be conscious seeker of the truth.

In your own words, silently state your intention to perceive unity.

In your own words, silently state your intention to love all unconditionally.

In your own words, silently state your intention to be service to all.

In your own words, silently state your intention to hold a light for those in the dark.

Now, focus your awareness on the heart centre and feel the love within.

Sense the energy flowing throughout your body and into your heart chakra.

As your heart opens, feel the pulsating, feel the energy flow like a river of infinite love.

Remain still in a state of surrender to pure loving awareness, and allow the love of all creation to embrace you.

Take it all in, this is your sacred moment, accept it without judgement.

This is your true home.

Be still and take a few deep breaths my dear friend.

 

 

 

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Meditation-on-Love-&-Unity-Spiritual-Short

Practicing Mindfulness for Beginners – Ultimate Guide!

Practicing Mindfulness for Beginners – Ultimate Guide!

Today I will be sharing with you my guide to practicing mindfulness for beginners. Mindfulness is the act of living in the moment and being aware of your surroundings and behaviour while focusing on the now and the present. It is a philosophy as well…

Meditation Benefits for Mental Health – Ultimate Guide!

Meditation Benefits for Mental Health – Ultimate Guide!

Today I will be discussing meditation benefits for mental health. Most people are aware of the need to do physical exercises to stay healthy and fit, but many fitness freaks are not too clued up when it comes to exercising their mind. Like any muscle…

Self-Confidence Building Tips – Ultimate Guide!

Self-Confidence Building Tips – Ultimate Guide!

Today I will be sharing with you confidence building tips.

If you asked 100 people the question what is confidence? you would get 100 different answers. But one thing’s for sure, most people want it or want more of it. Why? Because, quite simply, confidence is a life changer.

Confidence can really make the difference between success and failure. So, it’s not surprising that when we struggle to do something, it’s our ‘lack of confidence’ that often gets the blame.

Imagine confidence as a medicine. Imagine being able to have a good dose of it whenever you need it. Who would not want some of that?

We sometimes struggle to find ways to gain confidence in ourselves.  But making a few small changes can really boost your confidence and make you feel more empowered.

Because here’s the thing: Most of us are doing our best on a daily basis.  We try to be good spouses, good parents, good employees, good citizens, etc.  So, we should feel confident in ourselves!

Here are some simple ways to make you feel more confident.

Disclaimer: I am not in any way a certified Councillor or Therapist, therefore all the advice is given from my own experience.

 

 

Self-confidence building tips – Ultimate Guide!

 

Look after yourself

Self-care is the most neglected thing with the majority of people. We are so busy doing everything else and forget to look after ourselves.

What we don’t know is how important self-care is to everyday life. In this post, let’s see how self-confidence relates to self-care.

Self-confidence depends on a combination of a few things, such as

  • Emotional health,
  • Social health,
  • And physical health.

Deeper explanation

Self-care, in simple terms, means taking good care of yourself, physically, emotionally, and socially, all balanced in that order.

When you practice self-care, you tend to feel good about yourself; you will have your ideal weight, you will know what makes you happy and what doesn’t, and you will understand yourself more deeply. This will help you in knowing how to tackle challenges as well.

So, look after yourself to help understand yourself better. Make time to exercise, meet friends, read, and practice all other examples of self-care you can read below.

 

 

Block negative people

It’s universally accepted that we are own worst enemy, but some of us have a source of negativity in our lives that is toxic.

It will be much easier to be more positive and practice self-love if you are surrounded by people who care about your well-being.

People who constantly put you down, are critical of your behaviour, and judge your decisions will only be another obstacle for you to overcome.

self-confidence-building-tips

Sometimes we are in situations where we can’t remove a negative person from our life. In that case, try hard to constantly be mindful of your own perception of your current situation and feelings about your life. Don’t let their negative words influence your mindset.

For others, it may be a certain behaviour that is contributing to the negativity in their lives. Such as social media, where we can constantly feel the need to compare ourselves and our lives to others.

While strongholds are hard to break free from, try your best to limit engaging in any activity that you know makes you feel bad about yourself.

 

Recognise negative thoughts and silence them

If you want to maximise your self-confidence, I recommend that you start to learn to silence any negative thoughts.

You need to stop them telling you that you can’t do it, that you don’t have what it takes.

Paying attention to discouraging thoughts that don’t believe in you automatically decreases your self-confidence and prevents you from acting.

Negative self-talk, it happens to all of us and it’s hard to control.

Those negative thoughts come to our mind, most of the time without us even knowing why. But that’s’ okay, don’t beat yourself up for that.

However, it’s really important that you learn how to recognize negative self-talk as soon as it occurs, in order to lessen its power.

When you’re able to identify negative thoughts, it’s then much easier not to listen to them and to replace them with neutral thoughts – or even better – with positive thoughts if you can.

When you’re able to recognise negative self-talk, you can finally ignore your inner critic!

So that’s why being self-aware of your own thoughts is so important!

 

 

Practice positive thinking

Conversely, having a positive attitude is a true self-confidence builder.

Positive self-talk is encouraging.

Positive thoughts are like your own personal cheerleaders who believe in you and cheerfully support you, no matter what!

You can build a more positive mindset for example by not dwelling on negative experiences, replacing negative thoughts with positive ones and simply by switching your perspective and training yourself to see the glass half full.

 

 

Trust your gut

Have you ever felt like you just knew something was off, but you went against your instinct and it felt dis-empowering?  Seriously, if you ever have that feeling, trust your gut.

Push those other feelings aside and trust that you know what to do.  In doing so you will focus on what you see/know/want and you will be able to hone your energy in on that idea; all your power will go there, and you’ll feel confident in your decision.

 

Believe in yourself

Start believing in yourself. It’s time to say I can and then go for it. Step outside of your comfort zone and trust in yourself.

Who cares what other people think of you while you make the decision to go for it! They can say what they want and they can hate on you, but ignore it.

self-confidence-building-tips

It’s time to do things you’ve always wanted to do and take chances on things you are most afraid to go after.

In the end you don’t want to regret not taking the chance in the first place. Once you go for it and see what you are truly capable of then your self-esteem will boost.

 

Start meditating

I remember when I started meditating, sitting for just 5 minutes was an effort – now I sit for 30/40 minutes and I love it.

Meditation was the doorway to so many new things for me. It taught me to be more present in my daily life, to witness and observe my thoughts and feelings, to hear my own soul speak, and it helped me more confident and not get wrapped up in negative thoughts.

I knew my meditation practice was making a difference with how I am in my everyday life. I once had a short fuse and temper, but now I am a more peaceful person.

Meditation has had a massive impact on my life. Instead of having emotional meltdowns over certain situations, I feel peace. I now smile joyfully and takes things in my flow. That is the power of meditation. It naturally turns you into a calmer, confident, more peaceful person.

I would definitely make it part of your daily routine.

 

 

List your successes

The best way to boost your confidence is to acknowledge your wins. No matter how big or small your personal accomplishments have been so far, don’t let yourself forget about them.

Keep your successes in mind by listing them down and placing that list where you can see it. It can be something small like finishing a book to something more significant like losing a bunch of weight. If you finished a certain school or you were successful in a project at your work, list it down!

Every time you feel self-doubt creeping into your mind, take a glance at your list of wins and you will notice a smile appearing on your face. If you did it in the past, chances are that you can do it again in the future. Keep that in mind and allow yourself to trust in your potential!

 

Don’t be in competition with others

Probably one of the easiest ways to feel like crap about yourself is to compare yourself to someone else.  But we all have done it at some point.

We usually compare ourselves to people who have more than us, or seem happier than us, or are more fit than us (just to name a few).

self-confidence-building-tips

What we need to do is focus on ourselves and if we want to (insert what you want here: have more money, to be more fit, be a better friend, be a better partner, etc.). Look inward, and remember that sometimes what we see is just the highlight reel of someone’s life.

We see the 20% that’s above the water, when the 80% that’s lurking below could be pretty bad.

 

Write down the things you like about yourself

Journaling might not be a habit for everyone to pick up but it will most likely help you if you give it a fair chance. You only need a few minutes every evening to write your thoughts on paper.

You can write about your day, emotions you experienced or thoughts you had. As long as you keep it in a positive note, you will transform journaling into a great dose of self-empowering.

Writing about yourself and your life in a positive manner will impact the way you understand yourself and also the way you treat yourself.

You might notice that you start to respect yourself more as your self-esteem is boosting with every page!

 

 

Learn to say no!

NO!

It’s that simple. Just say no to things, you don’t like or don’t want to do.

Stop people-pleasing. The only person you should be pleasing is you.

Saying Yes to people to save your relationship is a harmful habit which kills your confidence slowly.

There is a difference between helping others and being used. It is vital to know the difference between the two in order to honour yourself.

Every time you say no to something insignificant, you say yes to your priorities.

It is necessary to set boundaries within which you can grow. Say no to everything that tries to interfere with your growth and success.

 

 

 

Give compliments

We all can agree on one thing. Complements are amazing, and it makes a person feel so special.

You compliment other people. Right?

But do you compliment yourself or pat your back when you do something great? I believe not.

It’s never too late to start complimenting yourself for every little thing you do. You have every right to feel special.

Be the first person to acknowledge your hard work and compliment yourself.

Whenever someone else compliments you, accept it with a smile and believe in it. Take every complement very seriously.

Confidence is not about gaining something new; it is about respecting what you already have.

 

 

Final thoughts

Remember, confidence is something you have to focus on and work on to improve.

It does not happen overnight but increasing your confidence is a wonderful thing for your life.

You can become the confident person you want to be! And remember that confidence boosting is a life long journey but you can do it.

What are your tips for building your confidence? I would love to hear them.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST SELF-DEVELOPMENT BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

Self-confidence-building-tips

Self-Care Ideas for Men – Ultimate Guide!

Self-Care Ideas for Men – Ultimate Guide!

Today I will be sharing self-care ideas for men. We often think about self-care from a woman’s perspective. But self-care is something that everyone should be focusing on, not just women. One of the biggest myths going is that self-care is just for women. This could not…