I want to expand. Make me not closed anywhere because where I am closed, I am false. I want to keep it clear in your sight. —Riner Maria Rilke When things disrupt our inner peace, we have a choice. As anxiety increases, we can flip conflicts over and over in our minds, our though

I want to expand. makes me not closed anywhere, because in my closed place, I am false. I want to keep it clear in your sight.

—Riner Maria Rilke

When things disturb our inner peace, we have a choice. As anxiety increases, we can flip conflicts over and over in our minds, our thoughts get tighter and tighter. We were disappointed, and part of our brain contracted. If we follow the first course of action and indulge in events, we may suffer from insomnia, we may become distracted from work, and we may stay away from our confidants. Ultimately, the knotted pain ball is internalized in the body, combined with chronic tension in the shoulder or neck or anywhere we store stress. We know the impact of stress on the body and mind - the increase in the risk of heart disease is the most obvious. If we feel anxious and insomnia about this problem,

On the other hand, if we try to throw it over the fence, “let it go”, as a kind friend might say, we might find ourselves raiding the carb cabinet in order not to feel. Or we may indulge in other forms of unconscious, regular behavior to paralyze the pain. Whether we worry and obsess over or try to bury it under the carpet, we are sealing up certain parts of ourselves. Those closed, protected parts can easily lead when we feel stressed, scared, or misunderstood. We may appear stiff or protected, or defensive or wrong like-minded. Those closed parts of our interior are for good reason. They were injured and they wanted to protect us from further harm. Sometimes they do their job so well that we can’t feel anything. Rilke’s quotes represent our wise and compassionate hearts, who want those hurt, closed parts to know that release is safe. But how do we clear it? How do we stay open in the pain of injustice and betrayal?

One way to do this is to develop a yoga exercise that helps us clean up the internal space, which means we pay attention to feeling and breathing while practicing, and observe everything that comes without judgment. This means we use the Breathing exercises to create an inner sense of spaciousness, so we have less restraint on the story. If we just try to meditate without clearing the space through movement (asana), breathing exercises (bhavana), handprints (gestures), or sounds (mantras), we may feel unable to sit down and pass the discomfort of our thoughts without hovering to a darker place. We might stand up from the mat and feel the opposite of the desire Rilke expressed. Instead, in the process of unfolding, openness, clarity we seek, it feels as if the fog has rolled in.

can illuminate the light in the fog, opening and expanding us to a clear space under the current pain. This practice provides a bone that can be chewed on to the busy mind, so it is unlikely to fall into a cycle of anger or self-judgment thoughts. We activate the energy center through breathing, visualization, chanting and handprinting, namely chakra . This is a brief meditation exercise that can change emotions, reminding us that while feelings and thoughts may still exist, we are more than just our meditations. It can create a broad awareness of fundamental existence where mindfulness naturally arises—a beautiful portal to enter longer periods of meditation.

Practice:

1. Sit comfortably, with your spine upright or lying down. Start paying attention to breathing – first in your nostrils, as it flows in and out. Next, pay attention to how the abdomen receives breathing. Then pay attention to whether the chest responds to breathing. Welcome to breathe no matter where it lands.
2. Now imagine you inhale from your feet to the top of your head. Imagine you are exhaling with your feet.As you inhale into your crown, silently say to yourself, "I am." When you stand up and exhale, silently say to yourself, "Here." Repeat several times, changing it by exhaling to your feet with the word "ground".
3. inhale the crown with the words "I am". Exhale the word "clear" to the brow. Repeat a few times.
4. inhale the crown with the words "I am". Exhale with the word "sympathy". Repeat a few times.
5. Now imagine the root of the conflict you are facing. Inhale the crown with the words "I am". Exhale the solar plexus with the word "courage". Repeat a few times.
6. Now imagine an image of calm power. This can be a natural scene, an animal, or a powerful image of yourself. When you remember this image in your heart, breathe into the crown with the word "I am". Exhale the solar plexus with the word "power of calm". Repeat a few times.
7. This time, as you inhale, stretch your arms in front of your solar plexus while imagining the image you cultivate for the power of calm, or, if an image does not appear easily, it is the word "calm power". If you feel comfortable, pause a heartbeat or two in your mind. Then use the spell of “Ma-ha-ra” to draw your hands and let them fold on your solar plexus. Do this three times.
8. shoot the same image or text and do the same breathing pattern, but this time, fold your hands on your heart with the “Ma-ha-ya” mantra.
9. Put your hands on your heart and inhale at the crown with the words "I am". Use the word "love" to exhale to the heart.
10. give your heart a stone, the image of calm power, put it on the altar of your heart.

Now you can continue to meditate, or if you want to take coordinated actions related to the conflict, you can explore it.

For other exercises that can help you manage your emotions, whether it is calm or energetic, whether it is anxiety or depression, please read this article carefully.