Happy Meditator - Practical Mindfulness and Meditation29 Juli 2020

Mindfulness for anxiety: How to build confidence

Starting all your social connections from mistrust can make your life very challenging. You could be limiting your life and happiness because you are afraid most of the time. You might even go into an overprotective mode in which you isolate yourself from other people because you don’t want to get hurt.

There is a hormone in our body called oxytocin. This hormone is very important because it’s triggered in our body when we feel safe. When you feel stressed and afraid, you trigger cortisol. The more cortisol you trigger, the more you inhibit oxytocin. Building more trust starts with reducing cortisol and doing more things that trigger more oxytocin in your body.

You could start with one simple strategy, build more social connections this could as simple as building more trust when you have a casual conversation with people. Follow these simple steps to build more oxytocin when meeting another person.

Step 1 Pick a person

Before you put the steps into practice find a person that you are going to start practicing with. This could be an acquaintance that you don’t very well but you don’t find yourself uncomfortable with that person. Don’t start with a difficult person. You want to gradually start with someone you have a better chance to have a good response so you don’t get too stressed and trigger cortisol.

Step 2

Posture

Stand up straight, relax your shoulders, hands are open and relaxed. No hand gripping or fists. You standing and facing the person. You look at their face. If you can, please look at them in the eyes. If this is too uncomfortable for you, look at them in between their eyes and focus you gazed there. Work yourself gradually to always make eye contact. Step 3

Ice-breaker

Think about a simple topic that you can easily start a conversation with. Things like the weather or the temperature in the room. Simply engage in a dialogue about something that feels easy for you and the other person to talk about. Step 4

Smile

While you are talking to the person. Acknowledge what the other person is saying by nodding your head, keep eye contact and smile. It will help you relax and send a message to your brain that you are safe. Step 5

Practice

Keep doing these simple steps consistently. Look for opportunities to start conversations with strangers at the grocery store, an office or where ever you go. The more you keep repeating the steps the more trust you build and the more you will start to trigger oxytocin.

Here is today’s quote:

“Oxytocin promotes warmth, social bonding, and trust.” -Robert M. Sapolsky

And my one question for you is…

What can you start doing today to build more trust in others?

-----

If you're enjoying this podcast, please subscribe and/or leave a review.

If you'd like more information or want to connect with me, visit https://happymeditator.com/

Det här avsnittet är hämtat från ett öppet RSS-flöde och publiceras inte av Podme. Det kan innehålla reklam.

Avsnitt(108)

Guided meditation for anxiety and regulating emotions

In this episode, I take you through guided practice to let go of stress, anxiety, and releasing emotions. Take a seat and listen to this relaxing meditation and let go of the stress and worries with m...

4 Juni 202110min

How people sabotage their mindfulness meditation practice?

In this episode, I talk about overcoming obstacles in meditation. Many beginners that start meditation, get frustrated with their practice because of unrealistic expectations. These expectations can a...

10 Maj 202116min

Guided meditation for anxiety and quick relaxation

In this episode, I take you through effective quick meditation. This one could be very soothing to do when you are anxious, stressed, and overwhelmed. Finding yourself more calm, grounded, and balance...

30 Apr 20215min

How to overcome your mind's fixation with bad things and tracking my negativity for a day

In this episode, I talk about how our mind is obsessed with finding negativity and forecasting things to go wrong. I also share my experience of tracking my negative thoughts and pessimism for a day. ...

28 Apr 202114min

Guided Body Mindfulness practice: How to deal with negative thoughts even when you don’t realize you have them

In this episode, I talk about negative thoughts and how they affect our bodies and mind. Most of our thoughts are automatic, and we don't realize the impact they have because we don't notice them. I a...

26 Apr 20218min

Guided meditation for anxiety and deep relaxation

In this episode, you are in for a mindfulness meditation treat. I guide you through a meditation practice focused on relaxing the body and letting go of tension. This type of guided meditation reduces...

22 Apr 202111min

Is mindfulness meditation effective for anxiety and sleep during the pandemic?(Short guided meditation for sleep)

In this episode, I discuss a fascinating study done in Wuhan, China, during the Covid pandemic. The researchers explore if mindfulness meditation can help people get more sleep, reduce stress, and sta...

20 Apr 202110min

Is mindfulness meditation effective for better sleep during the pandemic? A recent published study gives us the answer

In this episode, I talk about fascinating research that was done during the current pandemic. This study looks into people's anxiety and sleep. I know people feel that the stress levels during the pan...

17 Apr 202110min