Книга Хэла Элрода «Магия утра» мгновенно стала бестселлером. В ней автор предложил шесть практик, которые назвал «спасательными кругами». В этой статье разберем каждую из них.
Тишина
У нас шумный и чрезмерно быстрый образ жизни. По мнению Хэла Элрода, крайне необходима целенаправленная тишина. Именно целенаправленная: погружаться в молчание и тишину нужно с определенной целью, а не от нечего делать.
Этот «спасательный круг» помогает снизить уровень стресса, потому что вы начинаете свой день со спокойствия, ясности, и безмятежности. Тишина позволяет сконцентрироваться на главном, повышает вашу осознанность и формирует умиротворенное состояние.
В период тишины Хэл Элрод предлагает:
- Медитировать
- Молиться
- Размышлять
- Глубоко дышать
- Выражать благодарность
Аффирмации
Аффирмации — это позитивные утверждения, которые позволяют проектировать или развивать мировоззрение, мысли и убеждения для перехода на другой уровень жизни. Вы знали, что Уилл Смит, Джим Керри и Опра Уинфри практикуют аффирмации каждое утро?
Вот пять простых этапов создания собственных аффирмаций:
- Определить, что вы на самом деле хотите. Лучше всего эти мысли записать.
- Определить, почему вы этого хотите. Предельно четко сформулировав свои самые глубинные почему, вы получите цель, на пути к которой вас ничего не остановит.
- Определить, каким человеком вы должны быть для того, чтобы достичь желаемого. Ваша жизнь станет лучше только после того, как лучше станете вы.
- Определить что вы должны сделать для того, чтобы достичь желаемого. Иными словами, какие действия вам надо предпринимать регулярно, чтобы исполнить мечту.
- Включите в аффирмацию вдохновляющие цитаты и философские мысли. Тем самым вы интегрируете в свое мышление стратегии уже успешных людей, перенимая их опыт и философию, тем самым улучшая качество жизни.
Главное в аффирмациях — сознавать их суть, а не произносить их бездумно!
Визуализация
Многие спортсмены используют визуализацию, нацеленную на достижение результатов во внешнем мире с помощью воображения и формирования мысленной, но четкой картинки желаемого. Вы в красках представляете себе, чего именно хотите достичь, а затем мысленно прорабатываете дальнейшие действия.
Хэл Элрод призывает не концентрироваться на прошлом (именно о нем мы думаем чаще, воспроизводя в памяти те или иные воспоминания), а мечтать о будущем. Ярко, четко и без ограничений.
Три простых этапа визуализации по методу «Чудесное утро»:
- Подготовьтесь. Можете включить классическую музыку, расположиться удобно, выпрямиться.Дышите глубоко, закройте глаза и очистите разум от посторонних мыслей.
- Нарисуйте в воображении то, что действительно хотите получить. Забудьте о логике, ограничениях и практичности. Ощутите как можно полнее вашу идеальную жизнь.
- Представьте, кем вы должны стать и что вам для этого нужно. Попытайтесь увидеть себя в картине своего будущего, убедитесь, что вы наслаждаетесь этим. Для большей эффективности можно создать доску желаний.
Физические упражнения
Хотя бы несколько минут зарядки каждое утро повышает уровень энергии, укрепляет здоровье и уверенность в себе, а также усиливает эмоциональное благополучие. Йога увеличивает концентрацию, стимулирует работу мозга и фокусирует дыхание. Она может быть даже формой с\медитации. Возьмите на заметку — одна минута прыжков сделает ваше утро и весь последующий день лучше.
Чтение
Пятый «спасательный круг» представляет собой быстрый путь к трансформации любой области вашей жизни. Это прямой путь обретения знаний, идей и стратегий. Всего лишь пять-десять страниц в день не отнимет много времени, но сможет сделать вас совершенно другим человеком.
Ведение дневника
Эта практика поможет задокументировать идеи, сформулировать мысли и отдать ненужную энергетику перед началом дня. Вы можете вести цифровые заметки или писать от руки, структурировать записи или отдаваться на полю потока сознания, ставить таймер и ограничение в количестве страниц или слов — все зависит от вашей фантазии.
Вы можете писать о своих целях, мечтах, планах, родных, событиях, уроках — словом, обо всем, на чем вам хочется сосредоточить внимание.
Ваше чудесное утро готово!
И вы можете потратить на него шесть минут. По минуте на каждый «спасательный круг». До сих пор считаете, что на хорошее утро не хватит времени? Вместо десяти минут телепередачи утром проведите время наедине с собой.
Позвольте себе поверить в магию утра.
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