The conversation had ended a few days ago, but the frustration was still going around in my head. Did you ever have a conversation that didn't go your way? Things I wished I had said only came to mind hours later. I should have said this. I should have said that. These thoughts were going round and round in my head. I had to get them out and that was when the Book of Rage was born.
Book of Rage
The idea is simple, but it is a great way to reduce stress and mental, emotional anxiety. This is what I did...
Reduce the stress
I grabbed an old notebook and started scribbling down all my thoughts and feelings about the conversation. I just kept writing and writing, often repeating the same phrases and feelings. Eventually, the frustration was gone - there wasn't anything else to write. So, I ripped up the page and threw it in the bin. It was over. I had gotten it all out and it felt great - a relief, a lightness, a freedom.
This notebook became known as the Book of Rage and this technique has become something I have recommended to many people.
So, if you're feeling stressed, anxious or emotional, grab a piece of paper and start writing. Here are a few handy tricks:
Something as simple as this can have a profound effect on stress. It helps to clear our minds and brings more calm and peace into our lives. So, find your Book of Rage and enjoy the writing, ripping and relief.
Eventually, my Book of Rage mutated into a book of thoughts, ideas, tasks and lists. I always carry a notebook with me and jot down the things I'm thinking about. It helps me - I feel calm and peaceful because of it.
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Every time we wake up we are blessed with another day. It doesn’t always feel like that though. If we’re under stress, those thoughts can occupy our first waking moments. If we’re worried about something, this can be the first thing we think about. It doesn’t have to be this way.
A powerful start
These waking moments are very important. For many of us, they set the tone for the next few hours. Or, even the rest of the day. The great news is that we can choose how we think.
For me, my early mornings used to start with a series of rapid-fire thoughts about what I needed to do that day. When would I have the time to do it all? Will I have the energy? And so on. All of this happened before I’d even lifted my head from my pillow. It was a draining way to start. Then, I learnt I could do it differently.
I learnt three simple techniques that now help me start my day with gratitude, vitality and purpose. They only take a few minutes and you can do them from the comfort of your bed.
Firstly, take a few deep breaths, gather yourself and give thanks for the many good things in your life.
"Thank you for this day.
Thank you for the lovely food I had last night.
Thank you for this comfortable bed.
Thank you for the money I have."
Give thanks for the small things as well as the big ones. Really think about them. List five to 10 things you are thankful for.
Fill yourself with light
Once you have finished giving thanks, it is time to move on to the next technique.
This should only take you three or four minutes. As you lie in bed, visualise your feet filling up with light. The light is like a liquid, you are like a glass vase and the light is being poured into you. Visualise it moving up past your ankles, your calves and your knees. As it goes, the light is imbuing every cell, every tendon, every bone with energy, healing and love.
Again, visualise the light moving up your body, filling as it goes. If a part of your body is sick or injured, pay particular attention to it. Feel the light move through that area, filling it, shining through it.
Visualise the light filling your entire body and take a minute to see yourself glowing bright, radiating. Finish the exercise by declaring:
“Every cell of me, every depth of me, every breath of me is full of light, love and healing.”
Creating the day
Now, for the final part. It is time to think about how to approach your day. What one thing do you want to focus on today? What one thing is going to inform your decisions and actions? For example:
At first, I wrote my commitment down so I would remember it. During the day, I would read it, remember it and act on it. Now, it frequently pops into my head at different times and helps me stay focused.
All in all, these techniques should only take a few minutes to complete. But, they are powerful and when you start to use them regularly, you’ll start to feel the benefits. You’ll begin your day from a position of gratitude, vitality and purpose. You’ll begin your day with a powerful morning ritual.
There are other ways to improve our health and happiness.
If children aren’t sleeping, then parents aren’t sleeping and no one is happy. Teething can be a reason for that, amongst many other problems. But, there is a wondrous plant called chamomile that can help. It soothes, calms and performs the occasional miracle.
Where am I?
It was a shock! I woke with a start, jumped up and nearly ran into the wall. What time was it? Where was I? The haze began to lift and I realised I was at home in our bedroom. But, I was deeply confused. Then it dawned on me - the baby! He hadn’t woken at all during the night. It was our first full night’s sleep in months. A miracle! Thanks be to chamomile.
One of the many shocks of raising a baby (especially the first time) is the lack of sleep. Now, I understand why sleep deprivation is used as a form of torture. But, it doesn’t have to be that way. There is a beautiful little yellow and white flower that can help us.
I work with people to bring greater health, happiness and meaning into their lives. I write about the things I learn along the way. My name is Níall Ó Murchú.
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