Monday, March 21, 2011

Refocusing Our Emotions



I get caught up in "what if" scenarios sometimes. I build up whole trains of thought based upon "what if?" Usually it has me upset with what others might be thinking and doing that I may not agree with, or with what others are actually doing. Either way, I really do not have any control over what others think or do or say. The only thing I have control over is my reaction to said situations. So when I received this in my email, I thought I would pass it along. It seems timely with all that is happening in the world, and all that is happening on an energetic level in most people's lives. Stress seems a part of the world right now, especially in personal relationships. It also reminded me of Eckhart Tolle's advice to step into the void when you feel yourself careening out of control. From the Institute of Heart Math:

The Power of Neutral - A Tool to Refocus Your Emotions

An important first step in transforming emotional stress is cleaning up strong, negative emotions and judgements as they come up. As soon as you start to feel your energy going sideways, you can use Neutral to refocus within yourself and go back to the heart. This will clear your emotions as you go and start building your empowerment to clear even more.

Once your emotions become disturbed, your mind will tend to jump in with judgements toward yourself or others. The mind, like a computer, starts a process of analyzing why, calculating next steps, and bringing up memories of what happened when you felt like that before. The Power of Neutral tool helps  put this mental momentum on pause so you can neutralize your reactions and thoughts. The Power of Neutral allows the guidance of your heart, your heart intelligence, to come in and stop the energy drain.

Judging yourself or others causes energy to back up in your system and feels bad. It doesn't bring helpful solutions. It only makes us feel disappointed in ourselves, which drains more energy. We can stop this in its tracks by using The Power of Neutral.

Practicing The Power of Neutral helps bring your mind, emotions and physiology to a state of neutral. Think of neutral as a "time-out zone" where you can step back, neutralize your emotions and see more options with objective clarity.

The Power of Neutral Tool
  1. Take a time out. Breathe slow and deeply. Imagine the air entering and leaving through your heart area in the center of your chest.
  2. Try to disengage from your stressful thoughts and feelings as you continue breathing.
  3. Continue until you have chilled out and neutralized the emotional charge.



Use Step 1 as soon as you feel your emotions starting to amp up. First take a time out by choosing to step back from your emotions. The heart breathing in Step 1 will help you draw the energy out of your head, where negative thoughts and feelings get amplified. Breathe slowly and deeply in a casual way as you pretend the breath is going in and out through your heart area.


In Step 2, disengage from your stressful thoughts and feelings as you continue to breathe. Just having the intent to disengage can help you release a lot of the emotional energy.

In Step 3, you continue the process until you have chilled out and neutralized the emotional charge. This doesn't mean irritability, anxiety, or other stressful feelings will have totally evaporated. It merely means the charged energy has been taken out and you have stopped accumulating stress. Even if you can't totally neutralize a reaction in the moment, simply making the effort to shift into neutral will stop the accumulation of anxiety or stress about it. It will give you a change to regroup your energies and refocus.

One of the things that can help you get to neutral is asking yourself, "Do I really want to keep draining energy and stressing about the situation or how bad I feel?" For example, right before a situation that normally makes you anxious or stressed, you may start negatively projecting the idea you will blow it or be judged by others. This is the perfect time to use The Power of Neutral. Otherwise, your emotional reaction will kick in and drain you. And even if you don't get completely calm, going to Neutral still reduces a lot of stress and helps you refocus.

As you build your ability to use this tool, you will acquire a new type of emotional energy maintenance. This translates into more energy to do the things you really want to do.


15 comments:

Brian Miller said...

this is great...i do some similar exercises with some of the kids that i work with on rechanneling their emotions...

Nancy said...

Brian - This was actually excerpted from HeartMath's program for early high school. I like the breathing coming directly from the chest. It changes patterns.

Bee said...

I need this advice (and technique) right now! thanks, Nancy

leilani said...

=0D Thank you Nancy! i keep saying to people who live here in Hawaii... stress? with that Ocean out there? lol we are spoiled!

leilani said...

p.s. Nancy there is nothing like Maui! Beautiful pic on this post!

ds said...

Similar to what I was attempting to tell a stressed-out College Student the other day. Coming from someone else, however...

Thank you, Nancy (I can use this, too).

Nancy said...

Bee - Most of us do these days. :-)

leilani - I know what you mean - that ocean can relieve a lot of stress. Glad you noticed the location of the pic!

ds - College students are so stressed out these days. They are faced with plenty to worry about, but learning to control stress can make the world of difference in their lives.

Hilary said...

Stress-reduction resources are always appreciated. Thank you for this.

DJan said...

I will try some of this while sitting in meditation. It will go well with my current practice. I am so glad to see you back on line.

Nancy said...

Hilary - You're welcome.

DJan - Thank you!

Rob-bear said...

Sounds like a great idea, until you are in the midst of a true life-and-death situation, especially when it involves someone else's life. Chill out and let the other person die? I don't think so, Nancy.

Nancy said...

Rob-Bear - I don't think this is meant for life and death situations, it is more about how to deal with stress by refocusing your thought processes.

Amanda said...

this is exactly what i needed to read today.

thank you nancy♡

Kala said...

Thank you - you are speaking my language:) Have missed your posts since I have been away.

Natalie said...

Very timely and very wise advice. ♥