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We will identify where you have had frequent negative thoughts: Are the above comments only thoughts and feelings on your part or can you back your feelings up with actions? Sometimes it is just the little things that make a big difference. Hold them in this state of extreme tension for only a few seconds. Finally, take 1 deep breath, repeating 1 as you exhale. It's certainly very difficult to force a laugh while in a stressful situation. I always get up very early in the morning to have a relaxed start to the day.
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Third Breath. Your body and mind will love you for it! You need to make some changes.
Some people feel that they can relax their muscles very well, but that their minds continue to just race on.
Here are some good techniques to use if your mind races:
Relax your body completely.
Take in 4 deep breaths, repeating 4 to yourself as you exhale.
Then take 3 deep breaths, repeating 3 when you exhale.
Now take 2 deep breaths, repeating 2 when you exhale.
Finally, take 1 deep breath, repeating 1 as you exhale.
At the same time, focus your mind on a pleasant image. Imagine that you are a passive observer of something very relaxing where there is repetitive motion.
Example: relaxing on the beach, watching the waves go back and forth or just lying in the grass and watching as the clouds move by overhead.
Finally, now you want to cause your mind to go completely blank. As you are focusing on this repetitive movement, begin to envision a blank form. Just like you are standing on the edge of an abyss where there is no form and all is void.
Focus on the void and remain there as you continue to relax deeper and deeper. Hold this as long as you can.