Stressed By A Problem? Feel Relief By Quieting Your Mind | Georges Homsi | Skillshare

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Stressed By A Problem? Feel Relief By Quieting Your Mind

teacher avatar Georges Homsi, stress and emotional healing

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Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

    • 1.

      Course Presentation


    • 2.

      1 Why should I quiet my monkey mind


    • 3.

      2 Why is meditation the perfect tool


    • 4.

      3 The Watch Your Thoughts Technique


    • 5.

      4 Accepting The Current Situation


    • 6.

      5 Letting Go Exercise


    • 7.

      6 Conclusion


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About This Class

The overactive mind or monkey-mind is a major handicap in live. When it's on, you're restless, worried, stressed, trying to control situations that you have a hard time controlling. In other words you are experiencing a stress that is becoming chronic, and that is disallowing you from accessing clarity, solutions to the problems you are trying to solve. Living under the hectic weight of chronic stress is also detrimental to your health. When the monkey mind ou feel like you're stuck in a downward spiral that you can't seem to be able to get out of. Or can you? 

In this course I explain why meditation is a very powerful tool to quiet your mind.

I also give you two powerful yet very simple and easy exercises which, if practiced regularly, will allow you to feel tremendous relief in a short period of time, as you start perceiving life differently. It will also help you align with solutions to the situation which was bothering you in the first place. 

But first things first...

Meet Your Teacher

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Georges Homsi

stress and emotional healing

Level: All Levels

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1. Course Presentation: Hello everybody, Welcome to this mini course about how to find your way out of overthinking a certain situation. How to quiet down the monkey mind when it seems to be obsessed by some life circumstance that you wanting to be different. It's happened to all of us and to some people. It's a way of life unfortunately. But hopefully in this course, I'm going to give you some tips to get yourself out of this negative spiral. My name is George Hom. See, I'm a coach in personal development, stress relief and meditation. And if you want to know more about me, you can follow me on Instagram. Meditation, underscore is underscore easy. So the overthinking mind happens when we have a situation that were really badly wanting to see different, that we're really badly wanting to see disappear. But you see, the more we're trying to force the issue, the stronger we're making the problem and the more our mind is going all over the place, it's incoherent, it's going crazy. It's really wanting more and more and more things to be different from what they are. If we go about it, about forcing it, we're not going to see our way out of it. So when I'm explaining to you in this course, is that the first thing we have to change as ourselves, the first thing we have to quiet down as our mind. And once we do in, once we get into a different state of being, now we have access to solutions to weigh out of this unwanted situation or life circumstance. So I'm giving you very simple, very easy tools, so easy that it might sound a little too much at first. But just try it. Try it and do it with regularity for at least a few days. And as you do, you will start feeling your state of being changed. Try it. And if you like it, if it changes your life and your situation, and at first it will change your perception of the situation. Let me know in the comments. If you have any suggestions, let me know in the comments. I look forward to hearing from you and I hope and trust that you will like this course. 2. 1 Why should I quiet my monkey mind: Hey, welcome to this course, this short course about quieting the monkey mind. And what I want to start by sharing is, why should we quiet our mind when it's very active? What are the benefits of quieting down our mind when it's going all over the place. Well, the answer is in the, going all over the place. Notice, because clearly when, when our mind is very active, but it's going into a 1000 directions at the same time. It is the indication that we are not seeing things clearly. So first of all, it will help us gain some clarity. It'll help us perceive life in a clearer way, in a way that serves us more. Also when the mind is overactive, it's also a sign that it's incoherent that we're firing in wiring synaptic connections in a way that doesn't really make sense. In other words, what we're trying to do is to control situations that we don't really know how to control, but we really need that control. We are in search of solutions for problems that were not in a state where we can see the solutions. So what happens is we're in stress and we're eager to find something that we can't find. We are experiencing resistance to situations the way they are. And we're wanting them to be different, but we don't know how to go about it. So our mind is going all over the place, simply said. And the more we are in the state of searching for the UN findable searching to control the uncontrollable, eagerly needing things to be different. We're going to be feeling bad. We're going to be lacking more and more clarity. We're going to be lacking serenity and peace. And we're going to be having an experience that is less than pleasant. What happens when you're in a state of inactive monkey mind trying to control the uncontrollable is that whenever you are trying to find a solution to a problem, you are actually getting farther from the solution by being in the state of resistance, by being in the state of needing things to be different but not knowing how to go about it. So first things first, what I'm going to do is show you some very easy ways to quiet the mind when you find yourself in this kind of situation. There are plenty of ways to do that. There are so many ways you can't even count them. But what I'm going to convey to you is the simple ones is easy ways, very efficient, however easy. And the way I like to function is by showing you and teaching you methods that as much as possible have 0s and fun in them. If you can find ease and fun in your path to solving a problem, you'll solve the problem in a more pleasant way, in an easier way, in a more fun way. I say it, I repeated, but it's, it's what I'm trying to convey here. It doesn't have to be difficult. However, when you are in the midst of it, you're going to find that different until you get to the point where you say, well, first things first, Let's quiet my mind. And then a look at the problem which I was trying to solve through a different lens. So let's start and I hope you enjoy it. 3. 2 Why is meditation the perfect tool: And welcome to this lesson where we're going to be looking at meditation as a solution, a way to quiet your overactive mind, to quiet your monkey mind, to calm down your mind that is going all over the place to get some coherence to the incoherence of these thoughts that are going all over the place without knowing how to get organized simply because you're not knowing how to find the solution to a problem that obviously is bothering you. So you're going all over the place and then get the image of you sitting down getting into a meditative state, getting into a, the meditation. Ideally, obviously I'm going to show you some tips and easy ways to get there. But let's imagine that it's in an ideal world. Your overactive, you sit down and close your eyes, you reconnect to the present moment in some way and you start feeling better and better and better. Why? Because when you are focused and on the present moment you're present, you're not focused on the problem that you are trying to solve. Therefore, the mind does need to go all over the place. You are actually good where you are, you're present. The problem does not exist for that period of time. And therefore your state of being elevates your feeling better, your emotional state is higher, you are, it feels better to put it simpler. And then obviously after that, you're going to go back to your, to your life and you probably will focus again on this famous, you know, issue that was causing you to overthink. And likely your mind will go back into some form of activity and maybe some form of incoherence but less than before. Why? Because you trained it, you train it for a little period of time, into quietness, into acceptance, into allowance. And the more you practice it, the easier it gets. But what I would suggest is that you don't go too much at first, you don't have intentions like, I'm going to meditate for an hour. If you've never meditated before, it's just too much. And you might make it one time, two times, but then you'll get discouraged because your expectations were too high and you're not ready for it. And therefore, even while meditating your mind will go until you know, what am I doing? And it's uncomfortable and I'm not used to it. And so ideally, your practice for 510 minutes here and there maybe twice a day, maybe three times a day, maybe once a day. It's better than nothing. And you train your mind into going quiet. You train your thinking mind into moving from thinking, Feeling therefore, the thinking mind will go on the background and what will come to the foreground is feeling the moment, connecting to the moment. This is ideal. And so this is where meditation helps. And yes, meditation is a perfect tool. And in the next lesson, I will teach you. I will show you what you can do if you come into meditation. But you might still overactive. And this is what discourages so many people. Thank you for listening to me and I'll see you in the next lesson. 4. 3 The Watch Your Thoughts Technique: Hi again, and here we are. So okay, I convinced you send. All right, meditation is a good tool. I'm going crazy with my problems at the moment. My mind is overactive. I'm going to meditate. And so you say, Alright, so what do I do? This is not a meditation course, but what I'm going to show you is, alright, you close your eyes. And let's say you're going into a very simple meditation which is putting your attention on your breathing. It's very simple. You close your eyes. You breathe slowly and comfortably. From the abdomen. It's the best way. Now. Let's not force it. I'm not going to go into the absolute need to go there. But yet, although the breathing is a support that you can lean on to connect to the present moment. You still realize that your mind is going all over the place. I can't even find a way to focus on my breathing. What should I do? It? I'm just I just can't stop thinking about my problem. The breathing is great, but I can't stay too long on my breathing. I just get back to my thinking and it's very discouraging and here's what happens. The more you intend to meditate, but you realize you can't. You are stressed because you can't even do what you are intending to do and now you go into more stress than before. Now, before your issue was that life situation that was bothering you? Now, the issue is I'm trying to meditate and I can't, I'm going crazy about it. So relaxed, it happens to everybody. So first of all, give yourself a break. Realized that it happens to everybody and it's part of the path and especially if you're starting with meditation. Second of all, I'm going to show you this very simple tool to make you realize that you are not your thoughts. And that therefore, by intending to slow down your thinking mind, you have to realize that you are not your thoughts. What does that mean? I'm not my thoughts. What do you mean a, you know, realizing that you are the consciousness behind your thoughts make you realize that it's like you are the sky. And the thoughts are the clouds that are passing through the sky. Now let's say you have a lot of thoughts here. There's a lot of clouds. But if you are going from the perspective that, hey, you know, I can't stop thinking. My thoughts are thinking me. You're not getting enough distance to actually be able to observe the thoughts. So we're, we're going to do is watch the thoughts. What does that mean? Well, close your eyes, But what we're gonna do together, close your eyes and let your mind go anywhere it needs to go. Let any thoughts that comes to you, come to you, allow them to be and think them the way they come. Normal so far, we're not doing anything. Now. Watch your thoughts. In other words, you are as the observer. Watch yourself thinking the thoughts that come to you. Look at the thoughts from the perspective of an observer. Looking at the thoughts you're thinking of. For example, I'm thinking about the fact that I need to go to the supermarket. There's so much to buy that I don't even know what to start with. This is the thought that comes to my mind. And so it comes to my mind and I think it's normal as usual. Now, I'm going to be watching the thought of me thinking about the supermarket. I'm going to be telling myself without as many words. Right now, I'm thinking of the supermarket and I'm looking at the supermarket thought as separate from me. Just look at it. Don't do anything to it. Be aware of the thought of the supermarket. Be aware of it as inside of it. Be aware of it as an outside observer. Right now, I have the thought about the supermarket and it just look at it. Do not try to change anything. Observe it in a totally passive way. If you try to change it, you'll shoot yourself in the foot. Look at the thought of you being overwhelmed about going to the supermarket. Just watch it and watch it with good intent. And watch it with them. As a friend watching the thought. I'm not that thought, but I'm watching it and I'm not fighting it nets. Okay. If it's there, I'm just watching it. And see what happens. What you will notice is that as you observe the thoughts, as an outside observer, the thought will by itself dissipate and disappear. It might come back after 30 seconds or 15 seconds. It doesn't matter. But for a little bit, just by observing it, just by watching it. You're allowed it to fade away, dissolve, disappear, and you're left with just presence. And stay in this presence. And then other thoughts will come. Well, you can do the same thing. A thought about a trip you have to take might come. Just watch the thought about the trip. Watch yourself thinking about the trip. And now watch the thought about the trip as with friendliness to the start. Not with somebody who says, why are you here? Accept the thought and watch it. But from the perspective of an outside observer, just looking at it. You can imagine yourself looking at it with a smile and see how it will dissolve and disappear. And now for a little period of time, you find yourself thoughtless. And it feels good, but just stay there. Allow it and stay there. Other thoughts might come again. Oh wow. The thought of, wow, what I've been doing is great. It's good what I'm doing, but still it's a thought, wow, it's great that I found this technique to quiet my mind. No problem, but still it's a thought. So it's intrusive, uh, to the fact that you are actually sitting down here closing your eyes just to get into some sort of presence to some sort of meditative state. It's not ideal to think that you found a good technique. So here's another thoughts are more friendly thought. And you'll still do the same. You just observe it as an entity, as a separate entity. You watch it, you observe it, you recognize it, you allow it. You're not trying to make it disappear. Because if you do it won't. And it will, it will dissolve little by little. It will dissolve ALL go away. The simple fact that you accepted its presence will weaken it. An intrusive thought gets stronger when you're fighting it. When you're experiencing an emotion, debts, and unpleasant emotion about it. I wish you're gone. It'll get stronger, you give it energy. And this is if you watch it as, oh, here I am. I'm noticing that you are here. I promise you that it will disappear. And if it doesn't, it means you're trying too hard. So try that. Try that. I will say it again just to make it more clear, the thought comes. You're thinking it normal as usual. And then you notice that the thought is here. And now you watch the thought. You look at the Thought. You observe the thought with friendliness, with no resistance, with total acceptance, that the start is here, but you're watching it as a spectator, as a passive observer. And as you watch it easily without any effort, just watch it just to look at it. It'll dissolve. A little weekend. Dissolve, disappear, leaving you in a state of presence. So practice it. If you practice that a little bit every day, you get good at it. And it's a gay, you get good at it. You have a beautiful tool to quiet your monkey mind whenever you need to. I know that in some situations a fly few may not have the leisure to sit quietly for 10 minutes and close your eyes, but you play with that. You can do it. You can do it for two minutes. And then you'll weaken it a little bit and then you get a little bit more presence. You weaken the intrusive thoughts that are attempting to make you control the uncontrollable. And now you're okay with what is, and as you are, you are by definition, in more of a state of clarity, you can look at your problem and find a solution just because you raised your state of being. Practice it, play with it. It's easy. And again, if you find it difficult, immunity are trying to heart. Relax more, observe it with more detachment, with more acceptance. See you in the next lesson. 5. 4 Accepting The Current Situation: Hey again, in this short lesson, I'm just going to make you realize what the monkey mind stands for. And in order to understand more what it stands for, Let's look at the opposite of what the monkey mind stands for. So I explained before that the monkey mind is trying desperately to find a solution to some situation or some problem to which we're not able to find the solution and we're fighting harder to find it where resisting the fact that we're not finding the solution. We already saw that before. So what's the opposite of that? The opposite of that is the state of surrender, state of letting go, the state of acceptance. So I got a problem, I get a situation and I'm fighting it. And I'm not able to find the solution to the situation. As I surrender the need to control the situation. I touch upon the opposite of what I was trying to do by overthinking it. I say to myself or I say to the situation, you know what? Honestly I can't find a solution to use. So I surrender the need to find the solution. Right now. I surrender. I let go of needing the situation to be different. Right now. I'm allowing you problem or unwanted situation to be the way you are right now. Not easy. It, it feels counterproductive because, well, obviously I want the solution to be different. But Give, give it a try. You can try it with something that's a little bit less bothering that, let's say catastrophic situation in your life. At first this, accepting a catastrophe in your life, it could be too hard. So take, take a problem that's less of a problem and observe it. And although you'd like to have a solution to that problem, except the fact that for right now, you have no solution to that problem. And stay in that feeling, stay in that state of being that says, you know what? It's temporary. Like everything all life is temporary in all situations are temporary. So I except that the situation that is temporary exists in my life right now. I let go of the need to change it right now. I accept it and see how you feel. So the opposite of resisting badly and trying to force a solution while you are in a very negative state of being a very unpleasant emotional state. And therefore you're not on the vibrational the vibrational frequency of the solution to that problem. So you're not clear enough to see the solution to that problem or to connect to that solution. Big step forward is it's okay for now. It's okay for now. Train that practice that we're going to do a little exercise about surrendering to the moment. Next lesson, but great. Now, understand the value of it's okay. It's okay for now. It's okay for now. The more you practice it on easy problems, on small problem, a small situations, the more when you get to the big issue and you get there, you'll say, all right, I'm going to surrender that big issue. It will first of all, feel less outrageously ridiculous. And then since you've trained yourself into acceptance and allowance, now, you're going to be able to do something about it. Your need to change will weaken. I'm not saying you got to find the solution immediately. I'm not saying one session is enough, but play with it. So the advantage of going step-by-step, little by little is that the method becomes easy, the path becomes easy. You're not trying to jump from horrible to perfect. You can't, I can't do that for you. I don't have a magic wand, but step-by-step, step-by-step. And since it's easy, since the techniques I'm giving you are the ideas I'm giving you are actually simple. Just practice them. And don't expect a miracle at first. And maybe it's gotta be a little, feels a little strange at first to surrender the need to solve a problem that obviously you need to solve. But you're able to do that. You can do that. And give yourself a break if you try too hard at first, it's okay. But realize that anytime it's feels difficult, you're trying too hard. See you in the next lesson. 6. 5 Letting Go Exercise: All right, So let's get into some very easy exercise. As I explained in the previous lesson, the state of surrender, state of acceptance, the state of allowing, is that contrary to the state of trying to heart, of going all over the place to, to find this solution that's eluding us. And so let's practice letting go. Let's practice surrender. Let's practice this state of allowing by closing our eyes so close your eyes. Start breathing from your abdomen very easily. Very naturally. Breathe and very gently. Put your attention on your breathing. Perfect. And accept the fact that during this little exercise, you have no responsibility. The only thing you have to do is just follow my words. All right. So right now you're breathing slowly. It's comfortable. You're not over slowing your breathing. You're just allowing it to be slow enough and comfortable enough that you mind as it's focusing on your breathing very gently is quieting. It's calming down. It's connecting to the present moment through the support of the breathing. Perfect. And stay there for a minute or so. Breathe. Feel when you're breathing in. Feel when you're breathing out. And enjoy the absence of responsibility. Just allowing the breathing to be and allowing the breeding to be exactly the way you are. Allowing the breathing to be exactly the way it is. Not forcing anything. And he noticed that you're releasing resistance, you're releasing tension. With time. She stay there for two minutes or three minutes. It's up to you. You're going to feel more and more quiet, more and more connected to your breathing. It's going to become more and more natural to you to watch your breathing with your mind's eyes. Perfect. Now, let's take it a step further. Without any effort. So as you breathe in slowly, you feel your abdomen inflating spherically. You make no effort to it. So just feel it and flayed. And as you breathe out, you feel it deflate. And it's easy. And it's natural. It's perfect. And it's pleasant. Perfect. Now, you breathe in. And as you breathe out very slowly but very comfortably, you say in your mind, I surrender. I let go. Then you breathe in very naturally. As you breathe out. I surrender. I let go. Breathe in. You breathe out for longer than when you breathe in and you say, I surrender, I let go and you feel these tensions leave your body by saying that. But very importantly, you don't try to do anything. You just say it and you mean it. When you say I surrender, I let go. What are you surrendering? Don't worry about it for now. Just practice the idea of surrendering. It's a muscle that you haven't been working for a long time, maybe ever. You're starting to work start easy. You can start without any reason to need to surrender. Just surrender the moment. You breathe in. And breathe out. And you say, I surrender. I let go. You surrender the need for change. You accept what is that's the meaning. And you repeat that for five minutes, 10 minutes, 15 minutes, it's up to you. 15 minutes is better because you get into some sort of momentum. But if the idea of doing 15 minutes, you feeling some resistance because it's too long and it's boring and whatever you're just not used to it. So K star with five or ten, again, it has to be easy. And then l feel so good that you may want to go 15. Whereas before you then even intend to do 15, By all means, indulge, go 15 and enjoy. And so what happens? It's so simple. You know, I'm not giving you some, some like secret or some something complicated that I just initiated the two amps giving you the easiest tools. But it's not because the tools are easy and simple, that they are less efficient. You practice it every day. You'll get into some sort of momentum that will make surrender and allowing, and letting go of tension and resistance become easier and easier and easier. Now you will go about into your life in a different state of being. You will not notice it at first. But trust me, it's, you're developing this changed state of being, this less need to change or control or absolute. They have things exactly the way you need them. Now, when you're walking in your life, in this improved state of being, things will look easier, we'll deal easier. Solutions will come to you will be able to connect to solutions easier. Your monkey mind will be less and less and less active. Doesn't mean they won't happen. At times that it will be, you know, life has to happen, but you'll feel that life becomes easier just with these simple exercises. So enjoy and let me know in the comments. If this has been helpful at all, I'd appreciate it. 7. 6 Conclusion: And so as a conclusion to this mini course, that is at the disposal of anybody who's just realized that chronic stress is unbearable or that overthinking things may not be the best option. That it's not the situation that needs to change, but it's you that needs to start changing. Now this is not the ultimate guide to stress relief. It's just a couple of tips that if you apply them, we'll start making your life easier. We'll start making you a more present person. You'll be more present in life and presence. When you are really present. You don't have a problem. In the actual moment when you are present. You do not have any problem. The problem comes when you start anticipating events that might come that you may not like or when you're thinking of a situation that you're wanting to be absolutely different. Now you're stressed, but you're not present. Anytime you're wanting things to be different than what they are, you are not present. Presence is your your essence, your state of being, your natural state of being, your state of being off your divine self, of pure, unlimited being. Connect to presence in a gentle way. Every day. Regularly. Play with it. Make it simple. Don't force it. And I promise you that even with this easy course, just watch it regularly, do the exercises regularly. Your life will change. If you do nothing else, your life will change. Thank you for listening to me and I'll see you soon.