3 Langkah POWERFUL Untuk Mengatasi Stres - Jay Shetty Subtitle Indonesia - Motivasi dan Inspirasi
Summary
TLDRThe 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
🌟 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.
🧘♂️ 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.
Mindmap
Keywords
💡Stress
💡Pressure
💡Breathing Exercise
💡Visualization
💡Alignment
💡Consciousness
💡Sound
💡Presence
💡Mental Fatigue
💡Preparation
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
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