Archive for April 12th, 2018

How to Transform Emotional Upset Into Empowered Action!

While we like to think of ourselves as rational beings, in reality our lives are ruled by emotions.

Emotions upset us, drive us, intimidate us, and inspire us. They move us to action or paralyze us in anxiety, stress, and fear. For this reason, it’s natural to be somewhat wary of emotions — and do what we can to avoid them or keep them at bay.

Yet, because of the real power of emotions, learning to understand and relate to your emotions in a more conscious, intentional, and empowered way is essential to living a life of greater peace, love, success, enjoyment, and purpose.

Here are 3 keys to transform your emotional experience

If you’re in a hurry, be sure to watch my Core Energy Technique video which gives you a simple 6-minute process for clearing any unwanted emotional pattern.

Emotional Key #1: Reset the Biology of Your Emotions

Psychiatrist Dr. Judith Orloff says that “All emotions trigger biological reactions that shape your health just as distinctly as what you choose to eat or how you choose to exercise.. . . how you react emotionally is a choice in any situation—and those choices can make or break your chances for well-being.” (p.34, Emotional Freedom)

For example, when you emotionally react with worry, anxiety, and fear this triggers a stress response in your body. Stress hormones shoot through you, inhibiting your higher brain functions, elevating your heart rate and respiration, shunting blood away from your internal organs to your limbs, and shutting down your immune system in favor of sending energy to your muscles for action.

If these conditions of stress persist long-term, your body will begin to break down. You will not perform even the most basic functions such as breathing and digestion efficiently or effectively. Chronic stress also inhibits your ability to think clearly, create solutions, and relate to others with compassion.

Therefore, it’s absolutely essential that you learn to counter your body’s stress reaction by cultivating conscious relaxation and inner peace. Whether this is by taking a break and going for a walk in nature, taking time for recreation with your loved ones, or by learning and practicing the skills of meditation, it’s absolutely essential that you take an active role to shift your body out of stress mode when strong emotions arise.

Emotional Key #2: Uncover The Deeper Meaning Of Your Emotions

While it’s essential to learn to calm and relax yourself, it is just as important not to shove your emotions aside. Your emotions are an invaluable source of information, once you learn to read their language. Within each emotional experience is a seed for greater self-awareness and higher learning.

So, when you begin to feel emotions of any kind, and especially “negative” ones, pause to ask yourself, “What am I being shown in this situation? How can I learn, grow, and evolve through this experience?”

To do that, you’ll first have to become aware of the specific emotion you are feeling. This requires accepting what you are feeling completely, without judgment. Not always an easy task.

However, see if you can take a step back and just notice what you’re feeling. See if you can break your sense of identification with it. In other words, understand your emotion as information, not as defining who you are.

When we identify ourselves with our emotions, we are caught up in and swept away by them. We ride on the rollercoaster of emotion, which can feel scary and out of control.

Instead, see if you can label your emotion and notice it as a sensation in your body. See if you can take an investigative approach. Become curious. As you do that, you may notice that you can feel into your emotions without being consumed by them.

What if your life is like a laboratory and your emotional experiences are the raw data? See if you can recognize patterns in the data of your feelings, understand what prompts them, and see what they are asking you to realize, do, or overcome. When you show acceptance and compassion to yourself within your own emotional experiences, you’ll naturally begin to accept and have compassion for others in their emotional experiences, as well.

Emotions are here to teach us to move beyond our small sense of ourselves into deeper love and wisdom. As you learn to discover the meaning and purpose of your emotions, they become messages that guide your life.

Emotional Key #3: Use the Energy in your Emotions

While emotions contain meaningful messages, they also come with energy to do something. This is true for so-called “negative” emotions as well as “positive” ones. For example:

ANGER arises when you, or someone or something you love, is threatened and you need to take protective action or set a firm boundary.

SADNESS arises when you need to let go of what no longer serves you or what is past, so you can move forward.

FEAR arises to prompt you to take preventative action.

JOY prompts you toward expansive, expressive, creative action.

COMPASSION prompts you to care for others.

So, every emotion has a MESSAGE and ENERGY to carry out a specific type of action. Understanding your emotions helps you to receive those messages and take those actions.

So, as emotions come up, instead of being wary of them, what if you became curious and asked:

What is the sensation of this emotion in my body? Exactly what emotion is this?

What is the message in this feeling?

What is it asking me to do?”

Enjoy your practice!

– Kevin Schoeninger
The Mind-Body Training Company

P.S. Be sure to try my instant meditation – the “Core Energy Technique” that can be used to shift any unwanted thought, feeling or belief… FAST!

http://coreenergymeditation.com/core-energy-technique

P.P.S. To take this to the next level, I recommend you check out our Core Energy Meditation program. This comprehensive practice balances your three major energy centers and helps you align with your Core Energy. On this page you can also take 3-minute quiz to find out which of your energy centers might be weak, and/or affecting the flow of your Core Energy. Full details HERE:

http://coreenergymeditation.com/program

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What’s So Powerful About Mindfulness?

Do you ever sit down to meditate and find your mind wandering off again and again? Or maybe you find your mind stuck on one thought that keeps repeating itself over and over, like a broken record.

Does a minor conflict or a little bump in your road sometimes set off a huge feeling—like sadness, fear, or anger—that you can’t get rid of? Does that feeling linger way longer than it should, so that it colors everything you do?

Do you have recurring physical pains, emotional conflicts, or negative thoughts that are perpetual thorns in your side?

Or maybe you have a more subtle feeling that is with you when you wake up every morning. It could be self-doubt, mistrust, or anxiety that keeps you from doing what you really want to do?

Perhaps, you feel one way one moment and completely different the next, like you’re a bunch of different people wrapped up in one skin?

If so, you’re not alone. We all go through these things.

What if there was a practice that could help you with every single one of these issues?

According to three prominent meditation teachers, that practice is “mindfulness.” If you want to jump straight into my new “Healing Mindfulness Meditation,” then click here.

You’ve probably heard the word, but do you know what it really means?

Let’s begin with a definition from Dr. Jon Kabat-Zinn. Kabat-Zinn is a mindfulness pioneer who has successfully used this technique in clinical settings to help people cope with stress, anxiety, pain, and illness. He is Professor of Medicine Emeritus and founding director of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.

According to Kabat-Zinn:

“Mindfulness is awareness, cultivated by paying attention in a sustained and particular way: on purpose, in the present moment, and non-judgmentally.” (p.1, Mindfulness for Beginners)

From this definition, we see that mindfulness has to do with a certain way of paying attention to your experience. It is about consciously holding your attention on what is happening in the present and having an attitude of unconditional acceptance.

Tibetan Buddhist spiritual leader Sakyong Mipham differentiates two aspects of mindful attention: mindfulness and awareness.

He says: “Mindfulness is what we use to hold our minds to any object—the breath, a rock, or a banana—and awareness is the intelligence that tells us what we’re doing. . .” (P.50-51, Turning the Mind Into an Ally) Awareness is the ability to know where our attention is at any given time.

In other words, according to Mipham, mindfulness is the ability to place your attention on something and hold it there, while awareness is the ability to know where your attention is. Awareness tells you if you are “staying with” the object of your attention or wandering away from it.

Shinzen Young takes us deeper into mindfulness by describing it as a set of inner skills.

He says, “mindful awareness is defined as: three attentional skills working together: Concentration Power, Sensory Clarity, and Equanimity.” (p.7, Five Ways to Know Yourself: An Introduction to Basic Mindfulness, ebook available on www.shinzen.org)

These three skills of mindful awareness are something anyone can learn. They become tools in your self-management toolkit:

“You can think of Concentration Power as the ability to focus on what you consider to be relevant at a given time.

You can think of Sensory Clarity as the ability to keep track of what you’re actually experiencing in the moment.

You can think of Equanimity as the ability to allow sensory experience to come and go without push and pull.” (p. 7, FWTKY)

Now, can you start to see why Mindfulness is so important?

It enables you to concentrate on what is most important to you, get very clear information, and not get overwhelmed by your thoughts, feelings, sensations, and experiences.

Imagine what power that gives you!

For example, have you ever been so focused and immersed in something that time seemed to fade to the background? At this moment, you were perfectly concentrated, in the flow, and highly-effective at what you were doing.

Concentration Power enables you to “stay with” what is most important to you and let go of the rest. Through mindfulness training, you grow your concentration power, so you can enter a “flow” state, at will, any time. When you do that, you find yourself better able to stick with your best intentions and achieve what you truly desire.

If you’ve ever experienced moments of heightened sensitivity to details, when the world felt more “alive,” you’ve experienced Sensory Clarity.

Sensory clarity enables you to discover the important details in any situation, so you gain insight. You see what you need to see, right when you need to see it.

If you’ve ever suffered physical, emotional, or mental pain and had a moment when you let go of resisting it or identifying with it, so that you simply observed it and allowed it to flow through you, you had a moment of Equanimity.

In this moment, you realize that you “have” thoughts, feelings, and experiences, but these do not define you. You are a conscious presence who can choose to “inhabit” or “detach from” any thoughts, feelings, and experiences. With that realization, you become a “calm inner witness” to whatever happens. You have equanimity.

With the skill of Equanimity, you no longer feel the need to avoid or push down your negative thoughts and feelings and you aren’t strongly swayed by them either. You discover a balanced “middle position,” where you can witness whatever is happening and choose how you relate to it. The moment you do this, you find an amazing sense of ease, freedom, and joy.

If you’d like to experience this for yourself—right now—I have a short guided meditation to share with you….

Click HERE to enjoy my new “Healing Mindfulness Meditation

Enjoy your practice,

– Kevin Schoeninger
The Mind-Body Training Company

P.S. If you enjoy this meditation, please let me know what you think, and share it with your friends! 🙂

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