Having total calmness and being serene mentally refers to having a state of inner tranquility and composure, despite potentially chaotic or challenging circumstances. It implies having a stable and balanced mindset, characterized by equanimity (an absence of excessive emotional reactivity), clarity of thought, and heightened self-awareness.
Being calm and serene mentally often results from consistent mindfulness practices and can lead to increased well-being, better decision-making, improved relationships, and enhanced productivity. Ultimately, attaining a calm and serene state of mind requires effort, patience, and persistence but offers numerous benefits for both personal development and interpersonal interactions.
What is it to be Staying calm like a monk
Staying calm like a monk can seem like an impossible task for many of us who live busy lives full of stressors big and small. However, just because we aren’t cloistered away from society in a monastery doesn’t mean that we can’t learn techniques to keep our minds and emotions clear, even during trying times. Here, I offer some tips and practices inspired by the Buddha himself to help you remain calm in any situation.
First and foremost, cultivating mindfulness is key to achieving inner peace like a monk. Mindfulness involves focusing your attention on the present moment without judgment. This may sound easy enough, but most of us find ourselves constantly ruminating over past events or worrying about future ones. When you start to feel anxious thoughts creeping into your head, try using simple breathing exercises to bring yourself back to the here and now.
You could count each inhale and exhale, visualize your breath moving through your body, or simply focus on feeling the sensation of air moving in and out of your nostrils, or put simply you may practice the Ida-Pingla Pranayam techniques. With practice, these techniques will become second nature and can help you achieve a sense of calm no matter where you are or what you’re doing.
Another important aspect of being calm is nonattachment. That means not getting so attached to things or situations in life as to cause suffering. Instead, aim to accept reality as it is without trying to change it. For instance, if someone cuts you off while driving, take a deep breath and remind yourself that their poor behavior has nothing to do with you personally. There will always be unpleasant occurrences outside of our control; it’s up to us whether to let them ruin our day or maintain a levelheaded perspective. By practicing this type of detachment, you’ll develop greater mental resilience and experience less anxiety overall.
In addition to developing internal serenity, there are certain external factors you can adjust to promote a more Zen-like existence. One crucial step is creating a calming environment wherever you spend time.
Challenges while meditating to achieve Calmness
Most of the time, we have witnessed that when we sit down to meditate, or perhaps it is more accurate to say, when we try out to go for meditation for the very first time in order to start our spiritual aspirations or mystic journey, ninety-nine percent of us have an unexpected encounter with focus. There have been volumes of literature written on how to cultivate concentration, how to become quiet, and how to be solely oneself, and there are innumerable strategies towards obtaining this most prized area of undistracted concentration, but the reality is whether or not it benefits us.
The instant we sit down to meditate after listening to an unlimited number of podcasts on the subject and viewing videos on YouTube in search of almost magical ways and means to have that long-awaited concentration, everything falls apart like a house of cards and becomes jumbled up in the process. Often, the result is that we are unable to concentrate. Although there are an infinite number of mahatmas, gurus, and sages who appear to have achieved it with the most promising methods known only to them, it is practically impossible to bring one’s thoughts under control.
There are a great number of aspects of life that are outside of our control. On the other hand, it is within our power to accept responsibility for our own mental states and to make positive adjustments to those moods. Buddhism teaches that this is the sole true remedy for our own particular sufferings, as well as the anxieties, fears, hatreds, and general disorientation that beset the human condition. According to Buddhism, this is the most significant action we can take, and Buddhism teaches that it is the most important thing we can do.
The mind can be changed through the practice of meditation. Buddhist meditation practices are activities that foster and enhance concentration as well as clarity, emotional positivity, and a peaceful understanding of the true nature of things. These are all qualities that are beneficial to one’s practice of Buddhism. By engaging in a particular meditation practice, you are able to discover the patterns and routines of your mind, and the practice itself provides a means to create new ways of being that are more beneficial. These nourishing, focused states of mind have the potential to evolve into profoundly calm and energized states of mind with consistent effort and the virtue of patience. These kinds of adventures can have a formative influence and can result in a fresh comprehension of the meaning of life.
A tranquil state of mind is better able to release and forgive past wrongs. Mindfulness and meditation are important components of the Buddhist path to serenity. Regular meditation can help you accept difficult emotions like fear, anger, and uncertainty. If you allow yourself to feel these emotions, you may be better able to see them for what they are: temporary responses to a temporary occurrence.
Finding Inner Peace, Calmness, and Concentration
Buddhist monks have conducted studies showing that meditation can improve concentration. Meditation masters who practice “one-point” concentration on a single object or concept are able to reduce or eliminate this tendency.
People with depression or who have just endured a traumatic event may find relief through meditation by learning to redirect their attention away from negative thoughts. This finding bolsters the belief that regular meditation might improve mental clarity and concentration. It would suggest that monks can regulate the speed and content of their internal mental processes.
Fostering a Heart of Compassion
One who is compassionate feels intense sympathy for others in distress and wants to do what they can to ease their misery. Through the realization that we are all in this together, compassion can be fostered through the practice of compassion meditation.
Buddhist teachings place a strong emphasis on the four immeasurable qualities of loving-kindness, compassion, joy, and tranquility. Buddhist monks recommend these four stances to anyone struggling with fear and apprehension. Buddhist monks recommend remembering acts of compassion, kindness, and empathy when feelings of fear and anxiety become overwhelming.
Towards Real Communication
We need positive social interactions with other people more than we need food and shelter. From the moment of our youtube to our final breath, we have an innate and profound desire to feel a sense of community with other human beings.
Growing in Introspection
Learning more about yourself is possible through self-inquiry and related meditative practices. This could be the starting point for more beneficial changes. When we use meditation to take an introspective look at our minds, we are engaging in the practice of self-awareness meditation.
Awareness meditation helps us develop a clearer sense of self-awareness. By calming the noise and observing our feelings without criticism or commentary, we may come to know ourselves and our capabilities better. When we know ourselves better, we can make choices that improve our lives and the world at large.
Methods of Meditation for Calmness and Concentration
Calmness and concentration is two sides of the same coin. One cannot live without the other. If you inculcate one the other comes to you automatically without any extra input. Mindfulness relies heavily on its ability to calm and aid concentration. This ability to concentrate and direct one’s thoughts is crucial in times of stress, distraction, or mental overload. The ability to quiet and focus a racing mind could come in handy in almost any situation. The practice of mindfulness through trained focused attention facilitates a state of calm and heightened concentration.
You can increase your concentration and flexibility by practicing one of many different types of meditation. Concentration and focus can be improved through the practice of focus meditation. People often report feeling less irritated by distractions such as a car alarm or people arguing when they practice focused meditation.
Inhale Your Way to Happiness
Breath meditation, when practiced regularly, can help calm an overactive mind, improve concentration, stimulate creativity, and even improve memory. As a form of meditation, paying attention to one’s breathing has been shown to have positive effects on one’s mental, emotional, and physical well-being. According to Buddha, focusing on one’s breathing is the first step in alleviating feelings of sadness, fear, worry, and a confused state of mind. finally, the objective is to inculcate happiness-the sheer pure joy.
During meditation, our breath should go smoothly, like a river or a water snake through the water, and not like a rugged mountain range or a horse galloping. Learning to control our breathing can help us gain control over our bodies and minds. Whenever we feel disconnected and unable to regain composure by conventional means, we should instead focus on our breathing. with calmness, you will find the nectar of happiness flowing in your body.
Meditation and Tummo Breathing
A deeper connection between your mind and body may be attained via the use of the ancient technique of tummo breathing. Combining visualization with tummo breathing is a common practice in Tibetan Buddhism for increasing internal body temperature. The fundamental tactic involves linking mental images of fire to specific parts of the body.
It is said that through practicing this meditation, negative ideas will vanish. It will clear your head by making you think differently. It’s a form of meditation that cleans your mind and body of negative energy. This ancient Buddhist meditation practice improves mental clarity and recall, cleans the heart, keeps the lungs strong, and fosters a cool, collected demeanor.
Practice Kindness to Yourself
Being able to recognize and accept your own feelings of disappointment and frustration after a setback is a key component of self-compassion. Understanding that making mistakes is an inherent part of being human is also an important part of practicing self-compassion. It’s the ability to have a kind and supportive conversation with oneself, as one could have with a buddy who has recently had a setback.
If you pay attention to your inner critic and learn to reframe its observations in a more loving light, you’ll establish the blueprint for permanently altering your relationship with yourself. A study found that when we take on this mindset, we experience less stress and lower levels of the stress hormone cortisol. We have a lower threshold for failure and a greater hunger for growth, making us more resilient overall.
Practice Kriya meditation to achieve mental calmness
Kriya meditations are powerful techniques rooted in ancient yogic practices that can significantly contribute to achieving mental calmness. These meditations involve a systematic approach to breath control, energy regulation, and mindfulness, which collectively support the calming of the mind. Here’s how kriya meditations can help you attain mental tranquility.
Firstly, kriya meditations emphasize controlled breathing techniques. By consciously regulating the breath, you can activate the body’s relaxation response and reduce the physiological indicators of stress. Slow, deep breaths help calm the nervous system, lower heart rate, and decrease blood pressure, promoting an overall sense of calmness. Kriya techniques like alternate nostril breathing and long exhale encourage rhythmic and conscious breathing, directing your focus inward and diverting attention away from external distractions. This process of deep breathing and focusing on the breath helps calm the mind and bring about mental clarity.
Secondly, kriya meditations involve energy regulation through specific patterns of movement, visualization, and concentration. These practices work with the subtle energy centers in the body, such as the chakras, to remove blockages and balance the flow of energy. By engaging in kriya meditations, you can release stagnant energy and restore harmony within yourself. This balanced energy flow enhances mental stability and reduces emotional turbulence, allowing you to experience a greater sense of calmness and inner peace. The combination of physical movement, visualization, and concentrated awareness during kriya meditations helps shift your focus away from the external world and brings you into a state of mental stillness.
Lastly, kriya meditations incorporate mindfulness and self-awareness, which are essential for cultivating mental calmness. By observing your thoughts, emotions, and sensations without judgment, you develop a detached and non-reactive perspective toward them. Kriya meditations often involve focusing on specific points within the body or repeating mantras, which serve as anchors for attention.
Through consistent practice, you become more adept at maintaining present-moment awareness and detaching from the incessant stream of thoughts. This mindfulness cultivates a deep sense of inner calm and allows you to respond to life’s challenges with greater equanimity, rather than being carried away by mental fluctuations. By integrating mindfulness into daily life, the benefits of kriya meditations extend beyond the practice itself, fostering a sustained state of mental calmness.
In A Nutshell:
Staying calm like a monk under any conditions requires practice and a mindful approach to life. While it may be challenging to achieve complete serenity, incorporating some of the following strategies into your daily routine can help you cultivate a greater sense of calmness and equanimity:
- Practice mindfulness: Cultivate the habit of being fully present at the moment. Pay attention to your thoughts, emotions, and physical sensations without judgment. Regular meditation or mindfulness exercises can significantly enhance your ability to stay calm and centered.
- Deep breathing: Deep, slow breathing can activate the body’s relaxation response and help calm your mind. Whenever you feel stressed or overwhelmed, take a few moments to focus on your breath, inhaling deeply through your nose and exhaling slowly through your mouth.
- Develop a routine: Establishing a daily routine provides structure and stability to your life. It helps reduce stress and promotes a sense of calmness. Include activities that nourish your body and mind, such as exercise, meditation, reading, or spending time in nature.
- Let go of attachments: Practice non-attachment and let go of excessive attachment to outcomes, possessions, or circumstances. Understand that everything in life is impermanent and constantly changing. By embracing this perspective, you can reduce stress and maintain a more peaceful state of mind.
- Practice gratitude: Cultivate a mindset of gratitude by regularly acknowledging and appreciating the positive aspects of your life. This practice shifts your focus away from stressors and promotes a sense of calm contentment.
- Self-reflection: Spend time reflecting on your thoughts, emotions, and reactions. Understand your triggers and patterns that lead to stress or anger. By gaining insight into yourself, you can consciously choose how to respond to challenging situations rather than reacting impulsively.
- Seek solitude: Take regular breaks from external stimuli and spend time alone in quiet reflection. Solitude allows you to recharge, process your experiences, and reconnect with your inner self.
- Embrace imperfection: Accept that life is imperfect, and setbacks and challenges are natural parts of the human experience. Instead of resisting or becoming frustrated, approach difficulties with a mindset of learning and growth. This perspective can help you stay calm and resilient in the face of adversity.
- Surround yourself with positive influences: Choose to spend time with people who have a calming presence and bring out the best in you. Avoid toxic relationships or environments that contribute to stress and anxiety.
- Practice self-care: Take care of your physical, mental, and emotional well-being. Engage in activities that bring you joy and relaxation, such as exercise, hobbies, spending time with loved ones, or engaging in creative outlets.
- Kriya meditations contribute to mental calmness through various mechanisms. They utilize controlled breathing techniques to activate the body’s relaxation response, regulate energy flow, and reduce stress indicators. The combination of movement, visualization, and concentration in kriya practices helps shift focus inward, promoting mental stillness.
- Additionally, the cultivation of mindfulness and self-awareness during kriya meditations nurtures a detached perspective toward thoughts and emotions, leading to a sustained state of mental calmness in everyday life. By incorporating kriya meditations into your routine, you can develop a tranquil mind, enhanced well-being, and a greater sense of inner peace.
Remember that achieving monk-like calmness is a journey, that takes time and consistent effort. Embrace these practices, and over time, you will cultivate greater inner peace and resilience in the face of life’s challenges.
The author’s views are his or her own. The facts and opinions in the article have been taken from various articles and commentaries available in the online media and Eastside Writers does not take any responsibility or obligation for them.
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