Strong Mind

As I wrote in “Strong Mind – Strong Body” giving your mind some rest and regroup can be very efficient under high pressure situations or just very beneficial in your everyday life.

This is 3 of my favorite teqniuqes I use as often as needed.

Enjoy x

5 min power breath

Time: 2-5 min.

I usually use this just before a job interview, an exam or public speaking. Also benefit me if I know i’m gonna be in a high pressured situation at work that will need my full attention and a clear calm mind.

  • Go to a quiet place. It can be a toilet, in your car or at home.
  • Stand, sit or lay down. What ever suit you best in the moment.
  • Now, take a deeb breath through your nose and exhale through your mouth.  Make sure your stomach expands when you breath in and contract when exhaling.
  • Close your eyes and continue breathing in deeeb.
  • Keep your focus on your breathing. Feel how your stomach expands and contracts. Imagine how your lungs get bigger and expands like two balloons when you take in a breath.
  • Just stand there for a few minutes. With close eyes. Only focusing on your breathing. Nothing else.
Benefits: When you are stressed or under a a lot of pressure your sympathetic nervous system to kick into action and start producing the stress hormones cortisol and adrenaline. When you take deeb breaths you reduce these hormones and will increase calm instead.
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Setting intentions

Time: 5-10 min

This meditation I try to do every morning. It doesn’t take long but have a huge effect on my day.  Setting intentions boost my energies and motivates me to archive my goals for the day. Consider this meditation as a helping hand to get you through each day with positive energies and motivation.

  • Sit or lay down. Make sure you are comfortable.
  • Now, take a deeb breath through your nose and exhale through your mouth.  Make sure your stomach expands when you breath in and contract when exhaling.
  • Close your eyes and keep your focus on your breathing. Feel how your stomach expands and contracts.
  • Go back to your normal breathing. Light and effortless.
  • Now, imagine your day. In every detail. Imagine how everything is gonna go as planned if not better! It is important that you go down to the smallest detail, it can be that when you drive to the supermarket where you usually struggle to find a parking spot, there is one! Or the traffic is good that morning. How the meeting you are fearing is going over all expectations.
  • It doesn’t have to be only practical, it can also be in general like how you would like to be that day, how you want to contribute and what mood you will be in. How your positive energies impact everyone around you.
  • Set your intention for the day. If the bad thoughts comes just recognize they are there and continue setting your positive intention for the day.
  • When you are done take a deeb breath in and open your eyes.
Benefits: By setting positive intention for the day you will increase positive energies and effectiveness. I personal feel alot happier and those energies are contagious so that will have a positive impact on everyone and everything around you.

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Happy mindset

Time: 10-30 min

I love this one! It makes me so so happy and I practice this every morning when driving to work!

  • You can do this practice every where. Driving to work (remember to keep focused on the road 😉 ), sitting in the train, at home watching TV, in the supermarket. EVERYWHERE!
  • This is a very simple method I use to boost my energies. All you have to do is think about something that makes you happy.
  • You can imagine anything! create an entire different live or just fantasizing about the future. Where you wanna be, work with, where you wanna live, be surrounded by and so on. It doesn’t have to be realistic at all!
  • The only thing that’s important, is that it makes you happy.
  • This is very similar to “Setting intentions” just a bit bigger! Some people might just say its daydreaming. Call it what you like but it works!
Benefits: This simply just makes you happy! If you are in a bad mood or stressed out, taking some minutes just to clear your mind for bad thoughts and fill it with happy thoughts and positive energies will immediately effect your day in a good way. I feel more calm and clear in my head. I am a lot more motivated and usually my days turns out a lot more positive.

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I hope you will benefits of these techniques as much as I do! Give it a go, what’s the worst thing that can happend?

Keep smiling x