10 ways to a calmer you

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					10 Simple Secrets for a Calmer and Happier
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Easy to Use Practices for Everyday Life

   These practices can be called upon at any time to bring ease and joy to your life.
   By Allan Lokos
   Most of us yearn for balance and a sense of inner peace. Even when all the parts of our
   lives seem to be in order—good health, loving relationships, a rewarding career—it can
   still feel like something is wrong, unsettled, missing. We yearn for a deeper daily
   spiritual experience, yet struggle to maintain it in these times of uncertainty and fear.
   Even on a good day, you never know when something will happen to throw you off
   balance. That is why it is so important to keep some easy spiritual remedies at the ready.
   Here are 10 simple ways to calm down, clear your mind, recharge your battery , and
   center yourself in your heart. I call them “Pocket Practices” because you can easily reach
   for them any time of day.
   Allan Lokos is the founder and guiding teacher of the Community Meditation Center in
   New York City and is an ordained Interfaith minister. Earlier in life, he was a
   professional singer appearing in several Broadway productions including “Oliver!,”
   “Pickwick,” and “The Pirates of Penzance.” This is adapted from his book, Pocket
   Peace: Effective
1. Deal with Difficult People Gently

Pocket Practice: Find a place where you can feel completely at ease, sit, and say to
Only I can destroy my peace, and I choose not to do so.
Throughout the day, when it seems as if others are making your life difficult, stop and
remind yourself that you are the one who determines how you feel about what’s going
on. You are the one experiencing the words and actions of those around you, and your
perceptions are entirely up to you.

2. Consider Your Words Before Speaking

Pocket Practice: Work this sentence (or a similar one) into your conversations,
especially when there is disagreement: “Let me think about that”
This simple statement can prevent us from making quick decisions that we might regret,
or from speaking while angry, which we’ll surely regret. It also sends a message that we
care enough about the other person that we want to take time to consider what they’ve

3. Free Yourself from Feeling Like a Victim

Pocket Practice: Consider letting someone off the hook for a deed they committed
Sometimes we have to let go of our deep desire for things to be different or to have been
different—because they aren’t, and they weren’t. We might have to give up a subtle
belief that because we were victimized, we are damaged and can never enjoy a
meaningful relationship or a successful career. We might have to let someone else off
the hook in order that we might be free.
Remember, we cannot have a better past, but we can usually have a better present.

4. Open Your Mind to New Possibilities

Pocket Practice: Choose a particular situation and practice “Beginner’s Mind.”
The essential characteristic of Beginner’s Mind is openness—the willingness to explore
all possibilities. Beginner’s Mind sees past what it knows and openly embraces all
options. Those with Beginner’s Mind are curious, free of preconceptions, and able to
enjoy the wonder and exploration of life. Release what you know and, like a wide-eyed
child, take it all in anew.

5. Accept Things as They Are

Pocket Practice: Consider how your discomfort with a particular situation might be
eased by accepting things as they are.
Suffering usually relates to wanting things to be different than the way they are. Sit
quietly, close your eyes, and open the spaciousness of mind and heart needed for a
change of perspective. Remind yourself that even if a particularly difficult situation you
are now confronting seems insurmountable, it is not fixed and solid. It will change. If
after contemplating in this way for a few sessions you conclude that the situation is
unacceptable, you should be better able to explore your options in a calmer and more
compassionate manner.

6. Trust That You Can Do It

Pocket Practice: Focus on effort, not results.
When facing new and challenging situations, projects, or adventures, take a few
moments throughout the day and remind yourself, I can do this, and I can enjoy it. I
will give it my full effort; that’s all I can do. When we see life as an ongoing process—a
process that includes challenges as well as easy times—we can accept that some things
simply require greater effort. That’s the way it is. There’s nothing wrong, it is just the
nature of things.

7. Allow Yourself to Truly Listen to Others

Pocket Practice: Develop listening skills.
This practice can dramatically change your relationships.
Let go of your thoughts while the other person is speaking. Notice if, as the other
speaks, your mind is already preparing a response. You may be agreeing or disagreeing,
or perhaps thinking of advice to offer. If so, gently release your thoughts and return to
listening. Determine that you will not respond until you have left at least a three-second
period of silence.

8. Reflect Before You Send an E-mail
       Pocket Practice: Before      clicking the send button on the emails you
       write, stop, close your eyes, and breathe for a few seconds.
       It is an excellent practice to reread each e-mail before sending it and make sure it
       contains nothing you might later regret. Let thoughts like What is my intention? and
       Am I being considerate? go through your mind. If the email can be changed to better
       reflect the person you want to be, make the changes. Even your emails should reflect
       your true self.

       9. Pause Before You Say Too Much

       Pocket Practice: When you sense that a conversation is about to become heated, stop
       and consider what you are about to say before saying it.
       You can avoid tremendous grief if you remember that you can never really take back
       your words. Find a way to express your truth with kindness.

       10.       Know When You Can and Can’t Help Others

       Pocket Practice: Contemplate and accept that there are times when you can help and
       times when you cannot. Remember that just feeling bad helps no one.
       Sit quietly for a few minutes and reflect on the following:
       There is suffering in the world, including my own, that I can help to relieve, and I will
       endeavor to do so. There is suffering in the world about which I can do nothing. When I
       accept that reality, I am more available to experience and share my own happiness and
       that of others. I, and those around me, fare better when my heart and mind are filled
       with loving-kindness.


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