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HOW TO LEARN TO MANAGE EMOTIONS TO LIVE BETTER
But in 2009 a study by Stanford University showed that with multitasking we worsen the level of efficiency, because we become slower in switching from one action to another and unable to distinguish, in the bombardment of stimuli we receive, the important information. from irrelevant ones. Living in this way therefore causes exhaustion and tiredness even after a few hours and helps to strengthen the tendency of the human mind to never live in the present but to be a slave to the so-called ‘psychological time’ or to continually worry about what still has to happen or constantly brooding over the past.
This obsessive tendency often leads to wasting the life you live, to losing information, experiences and important opportunities and above all to communicating in a superficial way, risking greater misunderstandings in relationships with others.
This obsessive tendency often leads to wasting the life you live, to losing important information, experiences and opportunities and above all to communicating superficially, risking greater misunderstandings in relationships with others.
Many of us wonder how to manage our emotions and the underlying thoughts?
In this article I will tell you about a technique that combines mindfulness meditation music therapy with some exercises to manage emotions and recurring thoughts.
Meditation Mindfulness means awareness and is the practice of paying attention, knowing where it is at all times and knowing where to direct it.
One of the key factors that makes Mindfulness a fundamental practice for living well and in balance with oneself is that it can be practiced at any time of the day and the practice can be formal or informal. Generally those who think about meditation imagine an individual alone in a room, in a certain position. But there are several ways to meditate even informally during the day’s activities and if you want to explore five daily Mindfulness practices to bring more awareness into your life I suggest you read this article
HOW TO MANAGE EMOTIONS BY COMBINING MEDITATION AND MUSIC
Combining Mindfulness Meditation exercises with music is an effective method to manage negative emotions and the thoughts that create them and find peace in daily life . Numerous recent studies underline how listening to music acts as a self-regulator of one’s emotions. In this sense, listening to music could be used to change, maintain or strengthen emotions and moods, or to relax. By observing the psychological response in subjects who listen to music, several studies explain the way in which, in addition to the categories of emotions, musical pieces are classified. The psychological response varies, in fact, depending on:
- By the way (greater = positive message value or less = negative value)
- Of the dynamics (fast = tension or slow = calm)
This is how we came to understand why, for example, a piece slow in major mode induces, above all, a state of calm.
Through the process of self-observation proper to meditation and the creative visualization stimulated by musical programmes, appropriately chosen according to specific parameters in relation to the type of emotions one wishes to arouse (as we have seen previously), we can observe and get in touch with emotions, sensations, thoughts and mental images that have the ability to instantly produce very powerful changes in emotional states. Below I share an effective exercise for emotions with meditation and music.
EXERCISE: MEDITATION AND MUSIC TO MANAGE YOUR EMOTIONS
Taking breaks in everyday life to be with yourself is essential to maintain your psycho-physical balance. Find a quiet place, sit in a comfortable position with your feet flat on the ground, your back straight and your muscles relaxed.
Listen to the sensations that your body transmits to you in the here and now and then focus your attention on the breath and observe what happens while you try to keep it there.
Whenever your mind gets distracted, all you have to do is gently bring it back to the breath. But be careful that it is not a question of “thinking” about the breath, but of feeling it, of following the sensations that accompany it.
One suggestion might be to initially observe the breathing in the belly, as this type of observation at the beginning of the practice can have a particularly calming effect. Regardless of the observation point we choose, the important thing is that we maintain awareness of the sensations that accompany the breath in that particular point of the body, instant by instant.
When you are well anchored to the present moment through your breath then you can start the track you find below, you can start trippin’ on sound waves, making music the object of your meditation. If, while listening, you are distracted by other thoughts, don’t worry about that, simply bring your attention back to the notes and the sensations they arouse.
I recommend listening with headphones or a high-definition audio system: