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PHOBIA LIBRARY
Read up on fear, panic and phobia to get a general overview of phobias and trauma and fear management. Learn mindfulness based self care principles and exercises for managing phobias from my books on trauma and self care.
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Fear | Function | Thought | Treatment | Coping
For Help See: Fear in the Brain | Fear Dictionary
Fear | Function | Thought | Treatment | Coping
For Help See: Fear in the Brain | Fear Dictionary
THE LIBRARY TOPIC HOME PAGES
Introduction to Trauma, Fear and Phobia
Part 1: Defining Fear and the Fear Response
Part 2: Emotional & Cognitive Functions of Fear
Part 3: Maladaptive Thought Processing
Part 4: Professional Therapy & Mindful Self Care
THE PHOBIA COLLECTION DOWNLOADS
Browse Collection of Phobias by Topic
Download Collection of Phobias
Download Dictionary of Fear and Phobia
Download Self Care Guides for Coping
Introduction to Trauma, Fear and Phobia
Part 1: Defining Fear and the Fear Response
Part 2: Emotional & Cognitive Functions of Fear
Part 3: Maladaptive Thought Processing
Part 4: Professional Therapy & Mindful Self Care
THE PHOBIA COLLECTION DOWNLOADS
Browse Collection of Phobias by Topic
Download Collection of Phobias
Download Dictionary of Fear and Phobia
Download Self Care Guides for Coping
PART FOUR - TREATMENT
TREATMENT OPTIONS
MINDFUL SELF CARE
Learn the cognitive treatment options for self care centered in mindfulness, common defense mechanisms, boundaries, stressors, and strategies for coping with anxiety and panic for fear
TREATMENT | THERAPY | SELF CARE
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TREATMENT DIRECTORY
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PROFESSIONAL THERAPY OPTIONS
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Therapy Options
SELF CARE: Defining What It Really Means
Core Elements of Mindfulness
RELATED SELF CARE GUIDES BY KAIROS
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PROFESSIONAL THERAPY OPTIONS
Make the Best of Professional Therapy
Search for Medical Professionals (external)
Therapy Options
- Cognitive Behaviorial Therapy (CBT)
- Exposure Therapy
- Dialectical Behavior Therapy (DBT)
- Eye Movement Desensitization Reprocessing (EMDR)
- Online Therapy Fact Sheet
SELF CARE: Defining What It Really Means
Core Elements of Mindfulness
- Meditative Mastery of Breath Control
- Repetition Fuels the Power of a Mantra
- Principles of Mindfulness Meditation
- How Mindfulness Rewires Your Brain
- Cognitive Benefits of Mindfulness
- Mindful Self Care is Self Compassion
- Strategies to Practice Mindfulness
- Tips to Master Mindful Living
- How We Cope With Stress
- Armed With Self Defense Mechanisms
- Defining and Enforcing Your Boundaries
- Dealing With Stressors and Triggers
- Combat Strategies for Anxiety and Panic
RELATED SELF CARE GUIDES BY KAIROS
View All Downloads
ALL CONTENT PROVIDED BY MY BOOKS ON MINDFUL SELF CARE FOR TRAUMA AND FEAR
Download for Free Here
Download for Free Here
SELF CARE
Power of the Mantra Meditation in Finding Peace
The beauty of self care centered in the meditative practice of mindfulness. Learn mindful coping mechanisms for managing anxiety, panic and fear.
Mindfulness practice is self care for the health and well-being for the mind, body and soul.
PRACTICE CHANGES BRAIN STRUCTURE
MINDFULNESS PROMOTES HEALING
Mindfulness practice is self care for the health and well-being for the mind, body and soul.
PRACTICE CHANGES BRAIN STRUCTURE
MINDFULNESS PROMOTES HEALING
MINDFUL SELF CARE DOWNLOADS
THE MINDFULNESS GLOSSARY
Promote a Mindful Approach to Self Care
Guide to Learn the Principles of Mindfulness
Companion Glossary of Mindfulness Terms
Collection of Mindfulness Poetry by Kairos
Understanding and Coping With Stress
Guide to Learn the Principles of Mindfulness
Companion Glossary of Mindfulness Terms
Collection of Mindfulness Poetry by Kairos
Understanding and Coping With Stress
DEFINING THE MANTRA
Helpful Word List Categories
Use the word lists in these categories to help in
defining a mantra
Use the word lists in these categories to help in
defining a mantra
Meditation is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state. The original Latin meaning is thinking deeply about (something); as well as the popular usage of focusing one's mind for a period of time, the act of giving your attention to only one thing, either as a religious activity or as a way of becoming calm and relaxed, and to engage in mental exercise (such as concentrating on one's breathing or repetition of a mantra) for the purpose of reaching a heightened level of spiritual awareness.
Meditation can be practiced with a thought or an idea. We can use mantras to help us focus on one thought. A mantra is a sacred utterance, a numinous sound, a syllable, word or phonemes, or group of words in Sanskrit. They are believed to have religious, magical or spiritual powers. Mantra derives from late 18th century Sanskrit, literally meaning “a thought, behind speech or action’, from ‘man’ meaning “to think”, and is related to the mind. In mindfulness we can use a mantra to train our focus but the practice doesn’t employ a mantra as a chant per say. They a can be utilized in other meditative practices and yoga.
It’s used repetitively (like chanting) and reinforces a concept, idea or belief. When you chant mantras, the vibrations become a reality within yourself and your experience. Repetitive statement mantras are like the self-affirmations you learned previously in self-care. Mantra chanting enables memorization but also enables you to understand it in the analytic conscious mind and both accept and believe it in the subconscious mind (what is referred to as encoding).
Finding a meaningful mantra need not be hard. Find a concept first. A thought, idea or a philosophy. Philosophy can be the perfect place to find an ideology to identify with . You can find an idea or a concept to reflect on during your practice. In understanding the following concepts you can reach deep inside you and retrieve a mantra based on the teachings.
A mantra creates feelings. It has an emotive effect, it mesmerizes, it defies expression, and it creates sensations that are by definition, private.
There are no universally applicable definitions of mantras because mantras are used in different religions, and in different schools of philosophy within them. In some schools in Hinduism for example, a mantra is sakti, meaning power, in the form of formulated and expressed thought. Scholars clarify that mantras are not rituals themselves, they are what is recited or chanted during a ritual.
But they are generally believed to be:
Jan Gonda, a widely cited scholar on Indian mantras, defines mantra as a general name for verses, formulas or sequence of words that:
There is a long history of disagreement on the meaning of mantras and whether they are instruments of mind, as implied by the etymological origin of the word mantra.
The earliest mantras were composed 3000 years ago in Vedic Sanskrit in India. Mantras exist in various schools of Hinduism, Buddhism, Jainism, and Sikhism. Because of their applicability in different religions and schools, there is no generally accepted definition, however it implies the concept of thought. The use, structure, function, importance, and types of mantras vary according to the school and philosophy. However, there are many interpretations.
Mantras are typically melodic, mathematically structured meters, believed to be resonant with numinous qualities. The simplest mantra is the word “Aum” or “Om” which is believed to be the very first sound that originated on earth. The sound of Aum creates a reverberation in the body which helps calm the body and mind. In other forms, mantras are melodic phrases with spiritual interpretations such as a longing for truth, reality, light, immortality, peace, love, knowledge, and action.
Mantras are not unique to Hinduism or Buddhism; similar creative constructs have been developed in Asian and Western traditions as well. It was suggested by Frits Staal, Professor of Philosophy and Asian Studies at the University of California, that mantras may be older than language. Staal specialized in the study of Vedic ritual and mantras, and the scientific examination of ritual and mysticism. He was also a scholar of Greek and Indian logic and philosophy and Sanskrit grammar.
Staal presents a non-linguistic view of mantras. by suggesting that verse mantras are metered and harmonized to mathematical precision, like in the viharanam technique for example. They resonate, but a lot of them are “meaningless constructs such as are found in folk music around the world.” He cautions that there are many mantras that do have spiritual meaning and themes central to Hinduism, but that does not mean all mantras have a literal meaning. Even when mantras do not have a literal meaning, they set a tone and ambiance in a ritual as recited, and thus have a straightforward ritualistic meaning. He compares mantras to bird songs that have the power to communicate, yet do not have a literal meaning. Mantras, he believes, are literally meaningless, yet musically meaningful. His beliefs are not unique. The ancient Hindu Vedic ritualist Kautsa was one of the earliest scholars to note that mantras are meaningless and their function is phonetic and syntactic, not semantic.
According to Staal, Hindu mantras may be spoken aloud, not enunciated (anirukta), inaudible (upamsu), or not spoken, but recited in the mind (manasa). Mantras are often silent instruments of meditation.
One school of thought suggests mantras are mostly meaningless sound constructs, while another holds them to be mostly meaningful linguistic instruments of the mind. Both agree that mantras have melody and well structured mathematical precision in construct and that their influence is similar to that is observed in people around the world listening to music devoid of words.
HISTORY OF THE MANTRA
During the early Vedic period, (the late Bronze Age and early Iron Age when the Vedas were composed in northern India, between the end of the urban Indus Valley civilization and a second urbanization which began in 600 BCE) Vedic poets became fascinated by the inspirational power of poems, metered verses, and music. They were referred to with the root ‘dhi-‘, which evolved into dhyana or the meditation of Hinduism. The language used to start and assist this process manifested as a mantra. By the middle Vedic period (1000 BC to 500 BC), mantras were derived from all vedic compositions. They included:
During the Hindu Epics period and after, mantras diversified to meet the needs and passions of various schools of Hinduism. Mantras, for example, took a center stage in the Tantric school which posited that each mantra (bijas) is a deity; it is this belief that led to the perception that some Hindus have tens of millions of gods.
In Vedic times, mantras were recited with a practical goal of intention. For example, requesting a deity's help to cure an illness or bless a crop. The literal translation suggests that the function of mantra was to cope with the uncertainties and dilemmas of daily life. In a later period of Hinduism, mantras were recited with a transcendental redemptive goal of intention, like forgiveness for bad karma or to experience a spiritual connection with the god. The function of mantras, in these cases, was to cope with the human condition as a whole.
A COLLECTION OF EXAMPLES OF MANTRAS
The most basic mantra is Om, which in Hinduism is known as the "pranava mantra," the source of all mantras. Behind this is the premise in Hindu philosophy is the thought that before existence and beyond existence is only One reality, Brahman, and the first manifestation of Brahman is expressed as Om. Therefore, Om is considered as a foundational idea and a reminder and is prefixed and suffixed in all Hindu prayers. While some mantras may invoke individual gods or principles, fundamental mantras, like the 'Shanti Mantra, the 'Gayatri Mantra' and others all ultimately focus on the One reality.
Om Mani Padme Hum
This is the most important mantra in Buddhism. It means “jewel in the lotus”. This means we are all jewels waiting to be uncovered from self-limitation. This chant helps to unlock your compassion. Chanting regularly and with good intentions brings a cleansing to the mind.
Lokah Samastah Sukhino Bhavantu
Lokah Samastah Sukhino Bhavantu means “may all beings live in happiness, free of suffering and in divine union”. This chant is usually done at the end of a meditation or yoga practice. It’s like a prayer. This is a powerful mantra that helps to release anger and hatred, and affirms that all of us deserve happiness. This can subtlety change our mindset to be much more peaceful and willing to give love.
Om Gum Ganapatayei Namaha
Om Gum Ganapatayei Namaha means “I bow to Ganesh, the remover of obstacles. I pray for protection and blessing”. Ganesh symbolizes the quality within us that can overcome challenges and difficulties. These may be internal (like negative thoughts) or external (interactions with others). Affirming your ability to overcome difficulties is empowering. It’s not easy, but difficulties are made to be conquered even if that means learning the real lesson of how to accept defeat or loss.
Om Namah Shivaya
Om Namah Shivaya means “I bow to that which I am becoming”. This represents inner reality or the the truest nature of ourselves. This chant helps to expand the wisdom we all carry within us. It helps on the battlefield to slay the bad feelings. Once you take them down, your light can shine through and true happiness is centered in your soul.
ENGLISH MANTRAS
Sincerity Gives Wings to Strength
If we have the ability to be sincere in everything we do in our daily lives, we have the ability to be strong and courageous as well. Sincerity gives us the strength to persevere.
Smile, Breathe and Go Slowly
This phrase will remind you to smile, breathe, and go slowly. Our daily interactions tend to distract us, and at times, discourage and aggravate us. Reminding yourself to smile and breathe may seem simple, but it is a reminder that will go a very long way. It will also remind you to become present in the moment, remain observant, and move slowly every single day.
True Happiness Lies Within
We are all human. And more often than not, as much as we try to find happiness within, we end up putting our happiness in the hands of others. This is a gentle reminder that our true happiness lies within ourselves, and is not in the hands of anyone else.
OTHER PHRASES TO CONSIDER
MANTRA MEDITATION EXERCISE
Find the ideal position either lying on your back on a bed, a lounge chair or the couch. If you prefer sitting upright, then find a comfortable chair. Whatever you choose, ensure your comfort so you do not come to resent the exercise because the chair is too hard, or the bed is too lumpy. Both are distractions and risk your success at making it routine.
Notice your posture if sitting up and ensure your back is straight. Slouching may make it uncomfortable by putting stress on your back. Pain and discomfort will interfere with your ability to focus and risks your motivation to continue. Release the tension in your shoulders and feel them drop. Now you are ready to begin.
Close your eyes.
Focus your attention on your breathing. Simply pay attention to what each inhale and exhale of each breathe feels like. Feel your chest rise and fall and notice the sounds you make. If you find yourself distracted by the slight noise of your breath don’t get discouraged. It will become part of your routine and daily practice will enable you to start tuning it out.
Now focus your attention on your center or your core. The core is your belly. Put your hand gently on it and feel it rise with each inhaling breath. Feel it fall with every exhale.
Continue to focus your attention only on breathing. Immerse yourself completely in this experience. Put all the importance solely on it and try to push out all intruding thoughts that threaten your concentration.
Now add in your mantra. Focus on the word or words. Feel the meaning behind it. Your thoughts might start wandering. Return them to your mantra. If you can’t get back to your mantra, return to the breath. Master your breath again and then remember urn to the mantra.
Continue this practice for twenty minutes. Use a timer at first but expect to become so in tune with the passage of time that you instinctively know when to end the exercise.
When ten minutes has passed gently open your eyes and readjust to the environment around you. You will feel calm and peaceful when you sit up and move on to the rest of your day
Meditation can be practiced with a thought or an idea. We can use mantras to help us focus on one thought. A mantra is a sacred utterance, a numinous sound, a syllable, word or phonemes, or group of words in Sanskrit. They are believed to have religious, magical or spiritual powers. Mantra derives from late 18th century Sanskrit, literally meaning “a thought, behind speech or action’, from ‘man’ meaning “to think”, and is related to the mind. In mindfulness we can use a mantra to train our focus but the practice doesn’t employ a mantra as a chant per say. They a can be utilized in other meditative practices and yoga.
It’s used repetitively (like chanting) and reinforces a concept, idea or belief. When you chant mantras, the vibrations become a reality within yourself and your experience. Repetitive statement mantras are like the self-affirmations you learned previously in self-care. Mantra chanting enables memorization but also enables you to understand it in the analytic conscious mind and both accept and believe it in the subconscious mind (what is referred to as encoding).
Finding a meaningful mantra need not be hard. Find a concept first. A thought, idea or a philosophy. Philosophy can be the perfect place to find an ideology to identify with . You can find an idea or a concept to reflect on during your practice. In understanding the following concepts you can reach deep inside you and retrieve a mantra based on the teachings.
A mantra creates feelings. It has an emotive effect, it mesmerizes, it defies expression, and it creates sensations that are by definition, private.
There are no universally applicable definitions of mantras because mantras are used in different religions, and in different schools of philosophy within them. In some schools in Hinduism for example, a mantra is sakti, meaning power, in the form of formulated and expressed thought. Scholars clarify that mantras are not rituals themselves, they are what is recited or chanted during a ritual.
But they are generally believed to be:
- A thought.
- A structured formulae of thoughts,
- A religious thought, prayer, sacred utterance, believed to be a spell or weapon of supernatural power.
- A verbal instrument to produce something in one’s mind.
- A combination of mixed genuine and quasi-morphemes (a meaningful morphological unit of a language that cannot be further divided) that have a differential and a distributional meaning but do not possess any lexical or functional meaning. They are arranged in conventional patterns, based on esoteric traditions, passed on from a guru to a disciple.
Jan Gonda, a widely cited scholar on Indian mantras, defines mantra as a general name for verses, formulas or sequence of words that:
- Contain praise
- Are believed to have religious, magical or spiritual efficiency
- Are meditated upon, recited, muttered or sung in a ritual
- Are collected in the methodically arranged ancient texts of Hinduism.
There is a long history of disagreement on the meaning of mantras and whether they are instruments of mind, as implied by the etymological origin of the word mantra.
The earliest mantras were composed 3000 years ago in Vedic Sanskrit in India. Mantras exist in various schools of Hinduism, Buddhism, Jainism, and Sikhism. Because of their applicability in different religions and schools, there is no generally accepted definition, however it implies the concept of thought. The use, structure, function, importance, and types of mantras vary according to the school and philosophy. However, there are many interpretations.
Mantras are typically melodic, mathematically structured meters, believed to be resonant with numinous qualities. The simplest mantra is the word “Aum” or “Om” which is believed to be the very first sound that originated on earth. The sound of Aum creates a reverberation in the body which helps calm the body and mind. In other forms, mantras are melodic phrases with spiritual interpretations such as a longing for truth, reality, light, immortality, peace, love, knowledge, and action.
Mantras are not unique to Hinduism or Buddhism; similar creative constructs have been developed in Asian and Western traditions as well. It was suggested by Frits Staal, Professor of Philosophy and Asian Studies at the University of California, that mantras may be older than language. Staal specialized in the study of Vedic ritual and mantras, and the scientific examination of ritual and mysticism. He was also a scholar of Greek and Indian logic and philosophy and Sanskrit grammar.
Staal presents a non-linguistic view of mantras. by suggesting that verse mantras are metered and harmonized to mathematical precision, like in the viharanam technique for example. They resonate, but a lot of them are “meaningless constructs such as are found in folk music around the world.” He cautions that there are many mantras that do have spiritual meaning and themes central to Hinduism, but that does not mean all mantras have a literal meaning. Even when mantras do not have a literal meaning, they set a tone and ambiance in a ritual as recited, and thus have a straightforward ritualistic meaning. He compares mantras to bird songs that have the power to communicate, yet do not have a literal meaning. Mantras, he believes, are literally meaningless, yet musically meaningful. His beliefs are not unique. The ancient Hindu Vedic ritualist Kautsa was one of the earliest scholars to note that mantras are meaningless and their function is phonetic and syntactic, not semantic.
According to Staal, Hindu mantras may be spoken aloud, not enunciated (anirukta), inaudible (upamsu), or not spoken, but recited in the mind (manasa). Mantras are often silent instruments of meditation.
One school of thought suggests mantras are mostly meaningless sound constructs, while another holds them to be mostly meaningful linguistic instruments of the mind. Both agree that mantras have melody and well structured mathematical precision in construct and that their influence is similar to that is observed in people around the world listening to music devoid of words.
HISTORY OF THE MANTRA
During the early Vedic period, (the late Bronze Age and early Iron Age when the Vedas were composed in northern India, between the end of the urban Indus Valley civilization and a second urbanization which began in 600 BCE) Vedic poets became fascinated by the inspirational power of poems, metered verses, and music. They were referred to with the root ‘dhi-‘, which evolved into dhyana or the meditation of Hinduism. The language used to start and assist this process manifested as a mantra. By the middle Vedic period (1000 BC to 500 BC), mantras were derived from all vedic compositions. They included:
- Verses from Rigveda
- Musical chants from the Sāmaveda
- Muttered formulas from the yajurveda called yajus
- Loudly spoken yajus, called nigadas,.
During the Hindu Epics period and after, mantras diversified to meet the needs and passions of various schools of Hinduism. Mantras, for example, took a center stage in the Tantric school which posited that each mantra (bijas) is a deity; it is this belief that led to the perception that some Hindus have tens of millions of gods.
In Vedic times, mantras were recited with a practical goal of intention. For example, requesting a deity's help to cure an illness or bless a crop. The literal translation suggests that the function of mantra was to cope with the uncertainties and dilemmas of daily life. In a later period of Hinduism, mantras were recited with a transcendental redemptive goal of intention, like forgiveness for bad karma or to experience a spiritual connection with the god. The function of mantras, in these cases, was to cope with the human condition as a whole.
A COLLECTION OF EXAMPLES OF MANTRAS
The most basic mantra is Om, which in Hinduism is known as the "pranava mantra," the source of all mantras. Behind this is the premise in Hindu philosophy is the thought that before existence and beyond existence is only One reality, Brahman, and the first manifestation of Brahman is expressed as Om. Therefore, Om is considered as a foundational idea and a reminder and is prefixed and suffixed in all Hindu prayers. While some mantras may invoke individual gods or principles, fundamental mantras, like the 'Shanti Mantra, the 'Gayatri Mantra' and others all ultimately focus on the One reality.
Om Mani Padme Hum
This is the most important mantra in Buddhism. It means “jewel in the lotus”. This means we are all jewels waiting to be uncovered from self-limitation. This chant helps to unlock your compassion. Chanting regularly and with good intentions brings a cleansing to the mind.
Lokah Samastah Sukhino Bhavantu
Lokah Samastah Sukhino Bhavantu means “may all beings live in happiness, free of suffering and in divine union”. This chant is usually done at the end of a meditation or yoga practice. It’s like a prayer. This is a powerful mantra that helps to release anger and hatred, and affirms that all of us deserve happiness. This can subtlety change our mindset to be much more peaceful and willing to give love.
Om Gum Ganapatayei Namaha
Om Gum Ganapatayei Namaha means “I bow to Ganesh, the remover of obstacles. I pray for protection and blessing”. Ganesh symbolizes the quality within us that can overcome challenges and difficulties. These may be internal (like negative thoughts) or external (interactions with others). Affirming your ability to overcome difficulties is empowering. It’s not easy, but difficulties are made to be conquered even if that means learning the real lesson of how to accept defeat or loss.
Om Namah Shivaya
Om Namah Shivaya means “I bow to that which I am becoming”. This represents inner reality or the the truest nature of ourselves. This chant helps to expand the wisdom we all carry within us. It helps on the battlefield to slay the bad feelings. Once you take them down, your light can shine through and true happiness is centered in your soul.
ENGLISH MANTRAS
Sincerity Gives Wings to Strength
If we have the ability to be sincere in everything we do in our daily lives, we have the ability to be strong and courageous as well. Sincerity gives us the strength to persevere.
Smile, Breathe and Go Slowly
This phrase will remind you to smile, breathe, and go slowly. Our daily interactions tend to distract us, and at times, discourage and aggravate us. Reminding yourself to smile and breathe may seem simple, but it is a reminder that will go a very long way. It will also remind you to become present in the moment, remain observant, and move slowly every single day.
True Happiness Lies Within
We are all human. And more often than not, as much as we try to find happiness within, we end up putting our happiness in the hands of others. This is a gentle reminder that our true happiness lies within ourselves, and is not in the hands of anyone else.
OTHER PHRASES TO CONSIDER
- Remember who you are.
- Things are not being done to me, they are just happening.
- Love the life you have
- Nothing lasts forever. Not the good, and not the bad.
- No one can take my joy
- Happiness is a choice, not a condition. I choose to be happy
- Tomorrow is a new day
- Tomorrow is a fresh start
- I am calm, cared for, and connected
- Be with those who bring out the best in you, not the stress in you
- Anxiety is contagious. And so is calm.
- May my heart be kind, my mind fierce and my spirit brave.
- Expect nothing and appreciate everything.
- Create a life you can be proud of
- Don’t say maybe if you want to say no
- Breathe in, I send myself love. Breathing out, I send love to someone else who needs it.
- Be a warrior, not a worrier
- Don’t let yesterday take up too much of today
MANTRA MEDITATION EXERCISE
Find the ideal position either lying on your back on a bed, a lounge chair or the couch. If you prefer sitting upright, then find a comfortable chair. Whatever you choose, ensure your comfort so you do not come to resent the exercise because the chair is too hard, or the bed is too lumpy. Both are distractions and risk your success at making it routine.
Notice your posture if sitting up and ensure your back is straight. Slouching may make it uncomfortable by putting stress on your back. Pain and discomfort will interfere with your ability to focus and risks your motivation to continue. Release the tension in your shoulders and feel them drop. Now you are ready to begin.
Close your eyes.
Focus your attention on your breathing. Simply pay attention to what each inhale and exhale of each breathe feels like. Feel your chest rise and fall and notice the sounds you make. If you find yourself distracted by the slight noise of your breath don’t get discouraged. It will become part of your routine and daily practice will enable you to start tuning it out.
Now focus your attention on your center or your core. The core is your belly. Put your hand gently on it and feel it rise with each inhaling breath. Feel it fall with every exhale.
Continue to focus your attention only on breathing. Immerse yourself completely in this experience. Put all the importance solely on it and try to push out all intruding thoughts that threaten your concentration.
Now add in your mantra. Focus on the word or words. Feel the meaning behind it. Your thoughts might start wandering. Return them to your mantra. If you can’t get back to your mantra, return to the breath. Master your breath again and then remember urn to the mantra.
Continue this practice for twenty minutes. Use a timer at first but expect to become so in tune with the passage of time that you instinctively know when to end the exercise.
When ten minutes has passed gently open your eyes and readjust to the environment around you. You will feel calm and peaceful when you sit up and move on to the rest of your day
Helpful Word List Categories
Use the word lists in these categories to help in
defining a mantra
Use the word lists in these categories to help in
defining a mantra
Quick Links to the Elements of Mindfulness
This content is provided for informational purposes only. Author is not a medical professional. Talk to your doctor to determine what therapy is right for you.
Self care techniques are meant to supplement professional treatment not replace it.
PRIME DIRECTIVE OF THE LEARNING LIBRARY
Self care techniques are meant to supplement professional treatment not replace it.
PRIME DIRECTIVE OF THE LEARNING LIBRARY
BROWSE PHOBIA COLLECTION
Phobia collection is presented in eight themed parts
VIEW LIST INDEX or JUMP TO A PART
PART [ 1 ] [ 2 ] [ 3 ] [ 4 ] [ 5 ] [ 6 ] [ 7 ] [ 8 ]
PHOBIA COLLECTION BY TOPIC
common ~ abstract ~ ordinary ~ bizarre ~ catastrophic ~ psyche ~ icky - academic ~ knowledge ~ education ~ literary ~ art ~ music ~ religion ~ political ~ law ~ order military ~ war ~ discrimination ~ science ~ chemical ~ energy ~ time ~ numbers ~ technology ~ nature ~ environment ~ astronomy ~ weather ~ geography ~ people ~ family ~ community ~ anatomy ~ medical ~ disease ~ emotions ~ senses ~ sensations ~ movement ~ conditions~ love ~ relationships ~ sexuality ~ lifestyle ~ places ~ events ~ objects ~ clothing ~ tools ~ vehicles ~ home ~ cooking ~ food ~ entertainment ~ sports ~ recreation ~ toys ~ games ~ monsters ~ characters ~ spooky ~ nightmares ~ delusional ~ joke ~ fiction
DOWNLOAD PONDERING THE PHOBIA
Now Available for Download for Offline Reading
All the phobias in one download. Browse by both topic/subject and by alphabetized list
Download/Share: http://bit.ly/ponderingphobia
OTHER PHOBIA AND FEAR DOWNLOADS:
Dictionary of Trauma, Phobia and Fear
Self Care Guides for Fear & Phobias
Now Available for Download for Offline Reading
All the phobias in one download. Browse by both topic/subject and by alphabetized list
Download/Share: http://bit.ly/ponderingphobia
OTHER PHOBIA AND FEAR DOWNLOADS:
Dictionary of Trauma, Phobia and Fear
Self Care Guides for Fear & Phobias
Library articles provided by my series Healing the PTSD Mind and my series on mindfulness based self care Be Mindful Be Well. The books are written from a trauma perspective. Content applies to fear, phobias and panic. Learn self care treatments with mindfulness techniques.
BE MINDFUL. BE WELL.
Books copyright 2021 by By Kairos
BE MINDFUL. BE WELL.
Books copyright 2021 by By Kairos
A BEAUTIFUL WORD ... a vocabulary site for logophiles, writers and word lovers that is part of
A SERIES OF BEAUTIFUL WORDS
Collection of Vocabulary Books, Sites and Resources
Series Homepage | View Sites | Download Books
Words are also posted on twitter under the hashtags #beautifulwords and #wordoftheday and shared visually on pinterest bulletin boards
ABOUT SITE | SITEMAPS | SEARCH | FEEDBACK
Content by Kairos ~ @kairosoflife
Homepage | Portfolio | Contact
Original content © 2021 Copyright, Kairos
A SERIES OF BEAUTIFUL WORDS
Collection of Vocabulary Books, Sites and Resources
Series Homepage | View Sites | Download Books
Words are also posted on twitter under the hashtags #beautifulwords and #wordoftheday and shared visually on pinterest bulletin boards
ABOUT SITE | SITEMAPS | SEARCH | FEEDBACK
Content by Kairos ~ @kairosoflife
Homepage | Portfolio | Contact
Original content © 2021 Copyright, Kairos
