How To Be More Calm (free mini-course) | Michael Hetherington | Skillshare

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Taught by industry leaders & working professionals
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Lessons in This Class

3 Lessons (32m)
    • 1. How To Be More Calm - Part 1

    • 2. How To Be More Calm - Part 2

    • 3. How To Be More Calm - Part 3

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About This Class

A quick, 3-part video series on How To be More Calm (and dissolve stress, anxiety, worry & insomnia)

Each video lesson goes for only 10 minutes.


Video Lesson 1 - How to prepare the body

Video Lesson 2 - The KEY to calming the mind

Video Lesson 3 - How to create space between you and your mind

If you are looking for quick yet profound ways to generate more calm and relaxation in your daily life, than this course is for you!

For more courses with Michael and to check out the members area >> Click Here <<

Presented and produced by Mind Heart Education


Meet Your Teacher

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Michael Hetherington

Natural Medicine Specialist, Yoga Teacher & Author


Michael Hetherington

Michael Hetherington (BHlthSci) is an author, yoga & meditation instructor, EFT expert and teacher of traditional Chinese medicine. His best selling books include, You Can Ask The Universe Anything and The Art of Self Muscle Testing. He is originally from Brisbane, Australia and can now be found bouncing between workshops and events in Australia, Thailand, Bali and Germany.

He specializes in moving people out of stress, anxiety and depression and into a more inspired and fearless life using the internal sciences of yoga, energy psychology and Chinese medicine. To learn more about having 1-on-1 sessions with Michael, online or in person, please visit his website today.

He holds a Bachelor of Health Science from Charles Sturt University,... See full profile

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1. How To Be More Calm - Part 1: hello and welcome. So in this three part video series, we're going to be exploring how to be more calm. So I got the idea and the motivation to create this video. Siri's because I've had many people over the last 10 15 years or so sainted May that I have a very sort of calming influence. And then I seem like a very calming person. And while that is, hasn't been always the case, I have differently being working on that part of myself, least last 10 or 15 years or so. And it was because when I was rather late teens early twenties, I really noticed myself that I was sort of very easily agitated, easy to anxiety, a little bit depressed. And so I notice that was, you know, that was I was treated very easily, Angela States and I sort of caught on to that, and I realized that I really need to learn. Had a manager better learn how to calm myself down, because if I did it, it would essentially have a sort of ongoing negative impact on the rest of my life. So early on in those years, I really started exploring things like meditation you're ago and things like that to help sort of manage more of my men so health rather than physical health and say, coming out of that coming from that I've, you know, last 10 15 years off ongoing practice and management of these states. You know, I just wanted to create this three part video series to share some of the best, easiest, simplest ways to help people also become more calm, get better managing things like anxiety and depression. So in this first video, I really want to talk about the mind body connection. Because we have a tendency, especially in Western medicine, on instead of pop psychology and some little psychological fields is that I've noticed that we tend to try and approach how psychology on the level of psychology. And while that does help, sometimes I'd say that we can actually approach it from different angles as well. We can actually approach from the physical structure of the physical body and approach mine throughout physical body and similarly with other things like I've got a physical disarm in your physical disease. We can actually go through the mind to treat the body because essentially in this new, relatively new field of mind body medicine in Western men. But it's been acknowledged for thousands of years, and Chinese yoga is that there's a mind body connection. It is very, very into integrated and you can't really isolate. Psychology is over here in the physical body is here. So in this video, I'm gonna focus more on the physical structure. And I've noticed that when you get the physical body in a state where it's less tired, less restricted, then actually the mental layer becomes a lot easier to work with. So my first tip for creating more calm is that one element definitely needs to be some kind of exercise, and I'm much more inclined to go down the path of your ago. Tai Chee Chee Boom Martial arts They might mice recommended sort of physical exercises simply because I had I find their quiet dynamic in their approach, and often I do have a mental, even a spiritual component. But damn it, the spiritual component take put you off. They all definitely have a mental component attached the physical exercise. So that's why I recommend those and yoga specifically as well, because it really stretches out along the tissues in the body. And if you kind of think of like the body is like, amazing, like a circus tent and it's being held by ropes and you know it's got all the pins in the Earth to hold it steady. It's gonna be taught as well. But it's much like the body. The body is being held up with a series of police systems as joints as tissues that are like holding things in place. It's all very complicated, very complicated, like circumstance. And once you've got one, say one police system, one rope on the circus tent that is yanking harder than all the other ones or to slack compared to the other ones, it starts to distort the entire circus tend on the whole dynamic off the system so similar the body is much the same. Once you get like a tightness or restriction in one part of the body, it starts to sort of bend and twist all the other parts of the body, making it very uncomfortable, making it very difficult to actually sit and be comfortable and be relaxed because there's always something like twisting are pulling you in some way direction. So I dearly get the physical body so that it's kind of like this, that it's all kind of working together, and the best way is often through holistic forms of exercise. So that's tip number one exercise to help sort of create more balance in the body. So you can. Actually, when you sit, there's no tugging or pulling or twisting or turning off pain one. So that stuff is gone. It's so much easier to approach mind another benefit of exercises that excessive it de energizes the nervous system as well. So at the end of the day, actually, relax if we've got pent up all these emotions and all these feelings on always coffee and all this sort of ideas and goals and stuff, but we have a sort of channel that energy through the nervous system we haven't used that energy, especially for men, are found. They really need to be active as well. So you really need to use that energy so that the body can feel like it needs rest of the day. So that's tip number one. Exercise number two on a physical level is definitely magnesium, so most people I think that statistics is something like 80% of Americans are deficient in magnesium, and the magic thing about magnesium is that it is considered the Moscow Scalia relaxing, or it's a muscle relaxant. Essentially, is it really helps your muscles repair reorganize themselves. So again, if the if the muscle system is deficient in magnesium, it's gonna be like, now functioning. I have to relax itself. So when you're sitting when you're resting and trying to rest inside a body that is deficient in magnesium, the boy just simply can't like girl. The muscle system can't relax, so naturally, it's gonna be really hard to relax the marked. So it's not in such cases. Don't even bother trying a person mind. Focus on getting good doses of my amazing menu and you'll find that you sleep much better. You're relaxed much, but the body will recover much better from exercise and things like that. So definitely try my nisi before taking sleeping pills and tranquilizers, Law, even any depressants. But if you're already on any depressants, you know, don't change that. You need to seek talk to a medical doctor and all that sort of stuff, definitely trying magnesium and quite speak doses of it as well. The body has a tendency to clear it out if it doesn't need it anymore. But if you're deficient, it'll just suck it in eso, magnesium supplements and good quality magnesium supplements and exercise in particular, stretching to relax the muscles, tissues and get everything balance. Once those things are generally in place, it will be a lot easier to approach mind. And that's what we're going to go into. The next video is more on the mental level stuff, so that's basically wrap it up there. If you have any questions or comments about what I've said in this one, then please were free to get in touch or throwing them up somewhere. I'll get back to you when I can. I look forward to seeing it in the next video. Thank you. 2. How To Be More Calm - Part 2: hello and welcome. So welcome to video to off this three part video series on how to be more calm. So in the first video, I talked more about the mind body connection and that actually, we can approach the mind by going through the body, and it actually makes it a lot easier to approach psychological level when the body structure is able to be relaxed and to have this kind of nutrients it needs. So you can actually rest in your own skin without it. Sort of, you know, pulling and tugging and creating all this pain and all this other stuff, because when you're in pine, it's really hot to focus on the mental level. And that's why in the yoga's as well, just a touch on this is that, you know, in the youngest, the physical postures that we're familiar with is actually one of the earliest stages in the younger practice and the actual goal off the actual practice of yoga postures we do. It's just leading us towards the state off actually practicing meditation, so yoga is actually more directed towards meditation. That's actually more of its primary goal and the goal of exercises that just to prepare you and to prepare the body so that it's easy to approach meditation. Okay, so I hope that video helped I mentioned it's exercise like your tie, Cici, go martial arts and taking good doses of magnesium because most people deficient and you'll find that the body would be a lot more rested, a lot more relaxed and so we can approach mental, which is where we're going in this video. So the biggest psychological approach to being will come. It kind of comes out of meditation, but I don't want tied into meditation because a lot of people kind of think, you know, when we even use the word, it sort of brings up all these ideas of, uh, that make confuses support itself track. So I don't consider this so much meditation, but more by practice that you could do any time, and it is drop everything. So this means every now and then, around the course of the day may be introduced to a once or twice whenever you're resting in between something some events, you may be waiting for the bus. You may be lying that you may be resting on the caps at the end of the day and then from here, just practice all the mental drama stories, worries stresses that you've got going on. Just drop it over. Just let yourself drop all the stories. So what the tendency is for us is that we tend to try and think our way out of every situation. And it's become such a tendency, a pattern that we don't know how to drop the thinking, the thinking process that were essentially kind of get addicted to. So what happens with most people is that we'll have a thought that maybe triggered from whatever. And then we start attaching more thoughts to that form, and then it creates a story. What I call this story on that from the story creates drama, creates hopes, dreams, worries that create memories that will we trigger memories. And we stopped before, you know, it were like 10 minutes down. Also, like the rabbit hole on the rabbit hole is made is the story that we've created, which isn't riel On the mental level. It exists. But you know, riel, present Marvin. It does not exist. So the practices when you catch yourself when you bring yourself to awareness and you want to be president. Drop ALS. The stories drop, the drama dropped, the dreams dropped the goals. Just let yourself be empty. And if you want something to focus on, if you need to ground actually recommend it has come to your breathing. Become aware of your nostrils as you breathe in has agreed out. There's nothing else here except you, and you're breathing. There's nothing else here except your awareness and your breathing. And you will find that in this present state when it says actually no problems, there's no worries. The problems. I only exists when you following the thinking and you're creating. You're following the drum drama stories. There's a lot of problems as a lot of warriors in the drama story, but if you're just here now, you don't have a drama story. There's actually nothing wrong is no problem. This is the key to practicing presence and the key to being relaxed. The key to not having worries overcome here all the time. Just drop everything, let yourself be empty. A lot of people can worry that in this emptiness they're kind of afraid of it. They're afraid of unfamiliar with being empty. They don't trust that the empty space is good enough or that empty space will support them or provide for them. So my challenge, my question, is explore for yourself. And once you've had some practice dropping at all and arresting and emptiness, do you feel the outcome of that? Do you feel that resting in dropping everything? I feel more relaxed. You feel more peace. Does that work better for you or does following the stories drama? Don't worry. Is that what you prefer? So which do you prefer? Which practice do you prefer? What outcome do you prefer? And cheese. You are your own master. You are your own God. So I'm not telling you to. This is the path I'm saying. Try this. If it works for you, then keep practicing this. But if this doesn't work for you, keep thinking and I'm subscribed from this video. Siri's because I'm just going to continue talking more in line with this practice. This is the most powerful practice. Actually, meditation is essentially this practice because when you sit, all you're doing is you're you allow yourself to watch a thought come and then you let it go when you become aware that you may be following that, you just let it go when you catch yourself. So that feeling my company promotion company, anger about memory or something. But in the meditation practice, you just let it go and you wait. You relax on, then eventually the next thing will come, and it's completely natural that the next thing will come. That's the state that's the normal state off the mind. It'll keep producing content, but you have the ability, their capacity, to choose, what to do with that. You cannot follow it and create more energy around. Mind around mental, stream off thinking a drive off story. Or you can choose to not pay much attention or any attention, let it pass through and then relax in what space? Sort of what spaces left. And the other really interesting thing about this space is that some people may think all they become a couch potato or that there's nothing will happen how, Why, how I function in my life. If I'm if there's nothing again, I covered you to try it for yourself. See what happens. However, I have noticed that nature will always drew you to the next thing. It's time. So I might be sitting on this couch and I just decide. Okay, I'm just gonna drop everything right now. Just relax for a little bit. Eventually I would be drawn, Teoh hungry, and I stopped then, So I get called to address. Food may be cool to go to the toilet. The phone might ring. Some called to address that, Um, they always be eventually. Eventually, there will always be some sort of calling that would join for into the next moment. Eso It's not like you become passive. It's just that you allow a spaciousness to exist when the time is appropriate, and then when the next movement comes, you go with that. That's completely fine. So that's all I talk about in this video. I don't want to fill you with too much information because it's not really about learning. Anything was not about information. It's about just dropping everything the mental spice and resting in presence. And that's a lot the practices. And it's just something to do once or twice a day, even for just even for just a moment. Just for 30 seconds. Drop everything and that the power off that presence, the power off the space. I was stuck Teoh develop, stopped to grow into your life more so become easier to drop everything easier to present. He easier to be relaxed because it's just kind of like a natural way of being once you get used to it anyway, so I will wrap it up there. If you have any questions or comments about this practice, please feel free to throw them up or send them my way. And I look forward to seeing it in the next year. Thank you. 3. How To Be More Calm - Part 3: hello and welcome. So welcome to the third video in this three part video Siris on how to be more calm. So in the first video spoke about the mind body connection on that we can actually was actually easier to approach psychology when the physical body is more relaxed, more steady has its a central minerals, environments and all the tissues kind of a lot more loose and able to be more balanced, essentially. And when that's in place, it's much easier to approach the mind. So that's that was the first figure a second video waas. More of a psychological approach on how to drop everything. So a lot of mental thoughts or the mental stories, all the drama, all the worry, all the plans, just while so twice throughout the day, just practice letting it go. Just relax into the space that remains. So you see this video gonna fight us on? It's a little bit Mawr actually like a technique on methods as well. That will help support how to actively managed and calm yourself down. So the 1st 1 is a breathing method or breathing technique, and this technique comes because most people would say 90% of people are breathing in more than their breathing out and what this does, it creates kind of a gas imbalance inside the system. It creates an inflammatory response as well, so it causes can cause pain in the body. And it tends Teoh, activate the mind, putting it into more of the heightened states off brainwaves. So what really easy way? Teoh Access on come all those sort of physiological responses is with the breath. It's free, it's easy, and what we do is it's a four beats in relation breath on a six beats X elation breath. So I will give you the base. Take through just quickly right now, so so breathing only in through the nose if you can. If you know you just block them. Breathing mouth is okay, too, so let's breathe in through the nose. 32 one and breathe out through the nose. Five for three Teoh one breathing in through the nose. Three to want breathing out full. Three to what? Breathing again. Three to one, breathing out 25 for it's ready to one. Breathing in three to one, breaking out five for three to want breathing in three today. What and breaking out five three to? I want one more breeding in three Teoh one reading out five four three to just relax your breathing. Just noticing the subtle or the not so essential effects. It's just generally calms. The nervous system down puts him in a sort of very more relaxed, meditative state. So this is something that you can practice quite easily any time that you become aware of it. Really good practice in the evening. Like before you go to bed. Even when you're trying to get to sleep at night, it's just practice breathing out longer than your breathing in and doing. And if all the counting the beats is too complicated, then just that's all you have to remember is breathe out more than you breathe in on that will slow everything down. So that's that's a really easy method to help calm you down straight away. The next one is a practice again. I don't have a load you with information or techniques. So this is what this one as well. It's more just practicing observing yourself. So what does this man it means? Allow yourself some space that you can observe how you're responding to certain situations , observing how you're thinking, observing how you experience feelings and emotions. So many people, when they're thinking or experiencing an emotion, they are so close to that thought. They identify with that for without emotion that there's no spaces, no gap between them having a fort on them, acting on the thought well, then having a emotion and them allowing the emotion to overwhelm them. So the practice of observing the self for observing your experience is that there is an ability to create a distance, some distance between the thinking, the thoughts and some distance distance between your emotions, your feelings. So this is a practice on. It kind of comes out of a question off. Who is the one who is having a thought? Because often people say, I can't stop thinking, Who is the I that is thinking, Who is the one who's having who's feeling sad? So there is some kind off observer, some kind of witnessing to the thing or to the experience off thought. So it's not absolutely necessary for you to understand the answer to the question. But just asking the question is often enough to at least get the things firing off. And I just really wanted to introduce you to the idea or the capacity that you have to create distance between your thoughts and your feelings and the one who is watching or experiencing the boats in the feelings. The more you can practice observing this, the easier it is to not be shaken by the world of the thoughts on by the world of feelings and emotions. Because you're able to you've got space. You can choose what to do with these things now. So this is the practice. Observe yourself from a distance and see if that again is supportive. Does that help in any way? If that helps, then follow. But if it doesn't help in any way, then just discard it. You don't have to follow this practice. If the other practices help, then try them. You don't have to throw everything away from this whole video series. Just work out what is working for you. Take it on and practice for yourself. You don't have to throw all of it out just cause one thing may not sit well with you. So if any of this information has proved helpful, and you'd like to learn more than please take out the membership area off my side because in there I cover, ah, huge amount of topics. I've got 10 courses in there that show teach people various sort of healing modalities. I cover subjects such as intuition, talk about meditation and lots. Also took about things like biomechanics. Even talk about subjects like having lose weight. According Teoh Chinese medicine or Oriental diet therapy ins such say in the members area. Got more information similar to this. This re pop it very serious. It's at a discounted rate at the moment, trying to get more people involved or engaged with this kind of work. And I think what really makes this kind of work stand out is different from what everyone else is saying is that I definitely come out more from the level off the chief field with the energy field off each human and call it by energy called Qi. Call that electromagnetic energy whatever you wish, And I also acknowledge the mind, body and spiritual component of the human being, but also in its relevance to treating health, treating illness and treating disease. So you know, such as things like depression that I've mentioned earlier is that we can actually approach it from multiple angles, not just on the level of psychology. So all this sort of information I have in the members area, So I encourage you to go check it out on see for yourself. You can. You can opt in and opt out any time that you wish. So there's no luck in. There's no contracts anything like that. I really encourage you as well. Teoh get involved in the conversation inside the members area we're trying to create like a community of people that think similarly so that you don't feel alone and also have easy access to me and other people if you have any questions. And if you want to take this stuff further, so that's all the members air. Go check it out when you can. On If not, that's fine. I'll see you again, hopefully in another course, always putting out more content trying Teoh address issues that seem to be really predominant in our last eso wrapping up there. Thank you so much for your time. If you have any questions, will come into free to send it my way, and I hope to see you again. I think