3 Langkah POWERFUL Untuk Mengatasi Stres - Jay Shetty Subtitle Indonesia - Motivasi dan Inspirasi

Summary

The speaker, a former monk, shares three practical methods to overcome stress and pressure in today's fast-paced life. The first involves aligning the mind and body through synchronized breathing, where inhaling and exhaling are timed equally. The second method is visualization, which allows individuals to mentally prepare for stressful events by planting positive energy into the future. Lastly, the speaker emphasizes the power of sound to awaken consciousness and promote presence, suggesting that being aware of one's surroundings through sound can alleviate feelings of loneliness and stress.

Takeaways

• 🧘‍♂️ Mind-Body Disconnect: Often, our minds and bodies are out of sync, causing stress. The speaker suggests that either the mind is ahead of the body, or the body is ahead of the mind, leading to a feeling of pressure and fatigue.
• 🌬️ Breath Alignment: A practical tip to overcome stress is to align the mind and body through conscious breathing. Breathing in for a count of four and out for a count of four can help synchronize the two.
• 🎯 Visualization: To deal with stress before an event, visualization can be a powerful tool. It allows you to mentally prepare for an upcoming situation, reducing anxiety and increasing confidence.
• 💪 Preparation Over Procrastination: The speaker emphasizes the importance of preparing for stressful events rather than just stressing about them. Visualization helps in planting positive thoughts and energy into the future.
• 🎭 Stage Presence: For those who are about to go on stage or present, visualizing the event beforehand can help in feeling comfortable and confident, reducing the fear of tripping or making mistakes.
• 🌱 Dwelling on Stress: Dwelling on stress and pressure only increases them. It's important to reprogram our responses to stress by visualizing more positive outcomes.
• 👂 Sound Awareness: Sound can be a powerful way to awaken our consciousness. Being aware of the sounds around us can help in being fully present and alive in the moment.
• 🔊 The Power of Sound: Sound touches our consciousness at a deep level, even when we are in a state of rest or coma. It can be used to bring attention and presence to any space.
• 🧘‍♀️ Learning to Be Alone: The speaker suggests that the fear of loneliness comes from not knowing how to be alone. Being alone and listening to the sounds around can help in being present and overcoming loneliness.
• 🌟 Presence Over Loneliness: The key to not feeling lonely is learning to be alone. When we are comfortable with solitude and can listen to the sounds around us, we can be present and at peace.
• 🌀 Three-Pronged Approach: The speaker outlines a three-part method to deal with stress and pressure, focusing on body alignment through breathing, mental preparation through visualization, and consciousness awakening through sound awareness.

Q & A

What are the three practical methods to overcome pressure and stress mentioned in the script?

The three practical methods are: 1) Aligning your mind and body through breathing exercises, 2) Visualization to prepare mentally for stressful situations, and 3) Using sound to wake up your consciousness and be present.

How does aligning your mind and body through breathing help relieve stress?

Aligning your mind and body through breathing helps relieve stress by synchronizing the body's physical state with the mental state. By breathing in and out for the same count, you bring both your mind and body to the same pace, reducing the friction caused by one being ahead of the other.

Can you explain the breathing exercise mentioned in the script?

The breathing exercise involves inhaling for a count of four and exhaling for a count of four. This method aligns your mind and body by ensuring that your breath and mental count are synchronized.

What is the purpose of visualization as a stress relief technique?

The purpose of visualization is to mentally prepare for stressful situations by imagining yourself handling them with confidence and composure. This helps reduce stress by familiarizing your mind with the scenario beforehand and planting positive energy and thoughts into the future.

How can visualization help before a big meeting or presentation?

Visualization can help by allowing you to mentally rehearse the meeting or presentation. By imagining yourself walking in with confidence and performing well, you create a sense of familiarity and readiness, which reduces anxiety and boosts confidence when the actual event occurs.

What role does sound play in stress relief according to the script?

Sound plays a significant role in waking up our consciousness and bringing us to the present moment. By becoming aware of the sounds around us, we can deepen our attention and presence, which helps alleviate stress and make us feel more connected to the current space.

Why is it important to learn to be alone, as mentioned in the script?

It is important to learn to be alone because if we do not, we may always feel lonely. Being comfortable with solitude allows us to listen to the sounds around us and be present, which can reduce feelings of loneliness and enhance our sense of well-being.

What is the effect of dwelling on stress and pressure before an event?

Dwelling on stress and pressure before an event increases anxiety and stress levels. Instead, preparing and visualizing positive outcomes helps manage stress more effectively and allows us to handle the situation better when it arises.

How can practicing breathing exercises before a stressful event be beneficial?

Practicing breathing exercises before a stressful event can calm the mind and body, align them, and reduce anxiety. This helps you approach the event with a clearer and more focused mind.

What does the script suggest is the last sense to remain active towards the end of life or in a coma?

The script suggests that sound is the last sense to remain active towards the end of life or in a coma. This highlights the deep connection between sound and consciousness.

Outlines

00:00

🌟 Overcoming Stress in a Busy World

This paragraph discusses the prevalent issue of stress and pressure in our modern, information-dense world. It highlights the challenge of managing various demands and conflicts while lacking personal time. The speaker introduces the topic of relieving pressure and overcoming stress by sharing three practical methods learned during their time as a monk. These methods are designed to address physical and mental pressure experienced throughout the day.

05:02

🧘‍♂️ Aligning Mind and Body through Breath

The first method presented is the alignment of the mind and body through controlled breathing. The speaker explains how a disconnect between the mind and body creates friction and stress. By breathing in and out for an equal count (e.g., four seconds each), one can synchronize the mind and body, reducing stress and promoting harmony. This technique is particularly useful in moments of rush or fatigue, helping to bring a sense of calm and focus.

🎯 Visualization to Reduce Stress

The second method involves using visualization to manage pressure and stress before they occur. By mentally rehearsing a challenging situation, such as a big meeting or presentation, and visualizing oneself handling it with confidence and composure, the actual experience becomes less stressful. Visualization helps plant positive thoughts and energy into future scenarios, effectively preparing the mind to handle them better.

🎵 Awakening Consciousness with Sound

The third method emphasizes the power of sound to awaken consciousness and bring one's best energy to any situation. The speaker notes that sound is the last sense to remain active, even in a coma, and can deeply touch our consciousness. By becoming aware of the sounds in our environment, we can enhance our presence and attention. This practice helps combat loneliness by teaching us to appreciate being alone and fully present in the moment.

🔊 Embracing Presence through Sound Awareness

The speaker elaborates on the importance of sound awareness in achieving deep presence. By observing the sounds around us, we can anchor ourselves in the present moment, alleviating feelings of loneliness and enhancing our ability to be alone. This practice allows us to connect deeply with our surroundings and ourselves, promoting a sense of peace and reducing stress.

Keywords

💡Stress

Stress is the body's response to challenges or demands. In the video, stress is depicted as a common experience due to the many demands and conflicts in modern life. The speaker offers methods to manage stress, such as breathing exercises and visualization techniques.

💡Pressure

Pressure refers to the feeling of being overwhelmed by demands or expectations. The video discusses how pressure can arise from various sources, like work or personal responsibilities, and provides practical methods to alleviate it, including alignment of mind and body.

💡Breathing Exercise

A breathing exercise involves controlled breathing to help calm the mind and body. In the video, the speaker describes a technique of breathing in for a count of four and out for a count of four to synchronize the mind and body, reducing stress and creating alignment.

💡Visualization

Visualization is the practice of imagining a positive outcome to prepare mentally for an upcoming event. The video explains how visualizing a successful performance, such as giving a speech, can reduce stress and enhance confidence by planting positive thoughts and energy into future experiences.

💡Alignment

Alignment in this context means synchronizing the mind and body to work harmoniously. The speaker suggests that stress often results from a misalignment between the mind and body, such as when the mind is racing but the body is tired. Techniques like synchronized breathing can help achieve alignment.

💡Consciousness

Consciousness refers to the state of being aware of and responsive to one's surroundings. The video highlights the importance of sound in awakening consciousness and suggests focusing on ambient sounds to bring deeper attention and presence to the moment, thereby reducing stress.

💡Sound

Sound is used in the video as a tool to enhance consciousness and presence. The speaker notes that sound can wake us up and bring our attention to the present, even when other senses are less active, helping to combat feelings of loneliness and improve mental focus.

💡Presence

Presence is the state of being fully engaged and attentive in the current moment. The video emphasizes that being present, through techniques like listening to ambient sounds and focusing on breath, can help reduce stress and improve overall well-being.

💡Mental Fatigue

Mental fatigue is the feeling of tiredness and lack of energy in the mind, often caused by prolonged mental activity or stress. The video discusses how mental fatigue can lead to a disconnect between the mind and body, and suggests methods like breathing exercises and visualization to mitigate this fatigue.

💡Preparation

Preparation involves mentally and physically getting ready for an upcoming event or task. The video stresses the importance of preparation through visualization to reduce stress and ensure a confident and composed performance in high-pressure situations.

Highlights

The speaker introduces the problem of stress and pressure in modern life, highlighting the impact of constant demands and information overload.

One of the main reasons for stress is the disconnect between the mind and the body, where either the mind is ahead of the body, or the body is ahead of the mind.

The speaker provides a practical breathing technique to align the mind and body by breathing in for a count of four and out for a count of four, which helps to reduce friction and create harmony.

Visualization is suggested as a method to deal with stress by mentally preparing for future events, which can help reduce anxiety and increase confidence.

The speaker emphasizes the importance of visualizing success and confidence in stressful situations, such as speaking engagements or important meetings, to bring that positive energy into the actual experience.

The speaker discusses how dwelling on stress and pressure can increase it, and suggests reprogramming the mind through visualization to deal with challenges in an aspirational way.

The third method to relieve stress involves focusing on sound to awaken consciousness and bring deep attention to the present moment.

Sound is described as a powerful tool to awaken the consciousness, with the speaker noting that sound is the last sense to remain active in a coma and the first to awaken us in the morning.

The speaker connects the practice of listening to sound with the idea of overcoming loneliness by learning to be comfortable being alone.

The speaker asserts that being alone and observing the sounds around us can help us become more present and reduce feelings of loneliness.

The discussion emphasizes the connection between body, mind, and consciousness, with each method targeting a different aspect: breathing for the body, visualization for the mind, and sound for consciousness.

The speaker underscores the importance of integrating these practices into daily life to manage stress effectively.

The overall message is that stress and pressure can be managed through intentional practices that align the body, mind, and consciousness.

The speaker encourages experimenting with different techniques at different times to find what works best for each individual.

The conversation ends with a reflective note on the power of being present and the value of using these techniques to bring balance and harmony into one's life.

Transcripts

[Music]

how do you overcome

stress and relieve pressure i mean in

this day and age where we're drowning

information we have so many demands on

our life so much

conflict and so much drama and you don't

have time for yourself how do you

actually

do this and so how do we relieve that

pressure how do we overcome that stress

[Music]

i've developed three really practical

methods that i learned while i was a

monk

to overcome pressure in different areas

of life so

one of the things i often talk about is

a lot of us feel

physical mental pressure throughout the

day and one of the reasons why we feel

that

is because either our mind is ahead of

our body

or our body is ahead of our mind so i'll

explain what i mean by that

so often how many times have you had it

anyone who's listening right now i'm

sure you can relate

how many times have you had it where

you're running to your next meeting

so your body's moving really fast but

your mind's going

i wish we were still in bed right your

mind is still tired your mind's still

feeling fatigued from the day before or

whatever it may be

and sometimes we have it the other way

around your mind's racing it's saying

okay we've got this to-do list and now

we've got this to do and now we've got

this to do and your body's going

ugh why can't i just be friday already

why can't it be the weekend because your

body's tired

so what we generally experience in our

life is either our bodies ahead of our

mind or our minds ahead of our body

and that creates friction that's a

disconnect in our life

and we were just talking about this that

we feel alignment

when what we think what we say and what

we do

that's when we feel harmony right so the

way to do that one really practical tip

i do it

all the time especially when i'm rushing

onto stage to speak at a conference

or i'm walking into a meeting and it's

been a long day or whatever it is

i focus on my breath and what i do is

that i breathe in

for the same amount of time as i breathe

out

so when you breathe in for a count of

four and breathe out for a mental count

of four

and you imagine the numbers in your head

so you want to breathe in

and count to four in your mind and you

want to breathe out and count to four in

your mind

you're aligning your mind and your body

because now your breath is breathing in

for four

it counts in your head and then you're

breathing out for four

and it counts in your head so what

you've basically done is taken

either your body and your mind whichever

one was a head or behind

and brought them back in alignment the

second one that i love for dealing with

oppression pressure and stress

is visualization and this visualization

allows you

to deal with the pressure and stress

before the actual activity

what it does is it allows you to fast

forward it's almost like time dilation

you're fast forwarding an experience

and bringing it to the present where

you're not experiencing that pressure in

stress

right so that you can engage with it

better so if you're scared

for example for if you've got a really

big meeting or a big pitch coming up

if you live that meeting and visualize

that meeting

now and visualize yourself walking in

with confidence

visualize yourself not falling over on

the stage right

visualize yourself starting that first

word that you say

with composure with eloquence with

effectiveness

then when you actually walk into that

space tomorrow you're going to carry

that energy with you

and this is one of the biggest mistakes

we make that we stress before

right but we don't prepare before and so

visualizing what's about to come

reduces reduces the stress because it

lets you deal with it now

and it lets you plant thoughts and

energy into the future

and that's really what a visualization

is doing right it's letting you plant

the energy of feeling composed and

relaxed

now into that feeling so what i do

before i'm about to go on stage

i always visualize myself walking on the

stage and i do that to make myself feel

comfortable and reminding myself i'm not

going to trip

on stage you know which we all fear as

speakers

and and it allows me to feel confident

before i walk on

so visualizing any experience a meeting

a lecture or

an exam whatever it may be a test

whatever it is you're doing

we think dwelling on our stress and

pressure

helps deal with it right but it doesn't

dwelling on anything increases it

so the only way to deal with it is to

reprogram ourselves

to deal with it how we want in the

aspirational sense

i love it to create that visualization

that's step two and step number three

for me which i love

about again bringing the consciousness

the first one we did breath was the body

right visualizations for the mind and

this one's for the consciousness or your

soul

and one of the ways of making your

consciousness come alive so it's said

that when we're in a coma

or even towards the end of our lives the

only sense that it's still

active is sound right we can still hear

sound and all of us even when you wake

up in the morning

you don't wake up to a visual you wake

up to sound

sound is able to wake you up so

similarly to wake up our consciousness

to

really be alive in a space and bring our

best energy

we can actually become aware in any

space even the space you're in right now

of the sound sound is touching your

consciousness at the deepest level

so even if we just take a moment right

now me and you where we are

[Music]

and we test ourselves just to observe

the sound in this space

wherever you are that's going to bring

your deepest attention to that place

and that's why i always say to people

that if we're always scared of being

lonely it's because we've never learned

to be alone

right if we never learn to be alone

we'll always feel lonely right and hence

being alone

but when we're alone and we're able to

just listen

not to silence there is sound right it

allows you to just be present so those

are my three tips on dealing with

pressure and stress i love that

any scenario try different ones out at

different times

[Music]

you