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expert expert o o ABOUT ABOUT THE THE HIP HIP LIST LIST The The Hip Hip List List curated curated by by the the Hip Hip Healthy Healthy team team is is a a directory directory of of wellness wellness professionals professionals searchable searchable by by location location business business or or category category It It is is the the go go to to place place for for readers readers to to find find their their wellness wellness professionals professionals from from reputable reputable Nutritionists Nutritionists to to Naturopaths Naturopaths Astrologists Astrologists to to Acupuncturists Acupuncturists and and everything everything in in between between Find Find an an expert expert now now o o foods foods for for fertility fertility Fertility Fertility o o boost boost immunity immunity Nutrition Nutrition o o How How To To Break Break Free Free From From Your Your Fitness Fitness Plateau Plateau Personal Personal Trainer Trainer Featured Featured Lifestyle Lifestyle Ancient Ancient Japanese Japanese Zen Zen Secrets Secrets To To A A Calmer Calmer Happier Happier More More Resilient Resilient You You June June Ancient Ancient Japanese Japanese Zen Zen Secrets Secrets Featured Featured Lifestyle Lifestyle Ancient Ancient Japanese Japanese Zen Zen Secrets Secrets To To A A Calmer Calmer Happier Happier More More Resilient Resilient You You Ancient Ancient Japanese Japanese Zen Zen Secrets Secrets Featured Featured Lifestyle Lifestyle Ancient Ancient Japanese Japanese Zen Zen Secrets Secrets To To A A Calmer Calmer Happier Happier More More Resilient Resilient You You Many Many of of us us battle battle with with feelings feelings of of stress stress and and wish wish we we could could cope cope better better with with the the challenges challenges life life throws throws at at us us We We often often focus focus on on trying trying to to change change the the things things that that are are causing causing us us stress stress but but this this isn isn t t always always possible possible So So what what if if we we could could change change the the way way we we reacted reacted to to stressful stressful situations situations to to live live a a calmer calmer happier happier life life and and feel feel more more resilient resilient Well Well the the good good news news is is we we can can actually actually learn learn to to shift shift how how we we perceive perceive and and handle handle situations situations Doing Doing this this will will change change what what happens happens internally internally With With practice practice we we can can change change our our world world Read Read on on for for some some ancient ancient Japanese Japanese zen zen secrets secrets for for a a calmer calmer happier happier more more resilient resilient you you Building Building resilience resilience To To combat combat stress stress we we need need to to build build up up our our inner inner and and outer outer sources sources of of resilience resilience Friends Friends family family and and our our environment environment can can provide provide vital vital external external resources resources Meanwhile Meanwhile our our beliefs beliefs our our mental mental skills skills and and our our view view of of ourself ourself are are all all valuable valuable inner inner resources resources These These are are important important for for happiness happiness and and wellbeing wellbeing Reaching Reaching back back over over a a thousand thousand years years we we find find claims claims that that Zen Zen practices practices can can develop develop warrior warrior like like inner inner resources resources for for dealing dealing with with the the struggles struggles of of life life and and in in fact fact they they were were used used that that way way by by samurai samurai back back in in pre pre modern modern Japan Japan A A calmer calmer you you Practising Practising Zen Zen can can provide provide an an oasis oasis of of calm calm and and relaxation relaxation in in which which we we can can recuperate recuperate and and recharge recharge It It also also develops develops awareness awareness so so we we can can perceive perceive clearly clearly what what we we are are going going through through This This is is critical critical because because there there is is a a huge huge difference difference between between conscious conscious and and unconscious unconscious stress stress Hakuin Hakuin the the great great Japanese Japanese Zen Zen master master wrote wrote Buddhas Buddhas are are like like water water and and ordinary ordinary people people are are like like ice ice Our Our mindfulness mindfulness our our awareness awareness is is like like the the warm warm sunlight sunlight which which begins begins the the process process of of melting melting away away the the stress stress Different Different types types of of stress stress We We all all have have a a range range of of stressors stressors some some very very transitory transitory like like worrying worrying about about whether whether that that child child on on the the street street might might step step in in front front of of your your car car others others are are more more long long term term and and ongoing ongoing such such as as paying paying our our yearly yearly tax tax bill bill Some Some stressors stressors are are external external the the freezing freezing cold cold rainstorm rainstorm that that suddenly suddenly lands lands on on you you Some Some are are internal internal such such as as the the strange strange lingering lingering headache headache that that has has you you looking looking up up symptoms symptoms on on the the internet internet When When we we experience experience a a stressor stressor internal internal or or external external the the body body and and mind mind will will react react to to it it as as if if it it s s a a threat threat Building Building awareness awareness Awareness Awareness is is critical critical to to stress stress relief relief Here Here is is a a simple simple exercise exercise to to build build your your awareness awareness Is Is there there somewhere somewhere in in your your body body right right now now that that might might be be exhibiting exhibiting a a stress stress reaction reaction You You might might find find tension tension or or discomfort discomfort of of some some kind kind If If there there is is turn turn your your attention attention towards towards the the feeling feeling and and just just be be here here with with it it If If you you can can sit sit right right in in the the middle middle of of the the physical physical stress stress effect effect rather rather than than being being on on the the outside outside looking looking at at it it Notice Notice what what happens happens This This physical physical symptom symptom slowly slowly or or quickly quickly will will change change It It might might dissolve dissolve or or move move somewhere somewhere else else it it might might turn turn to to heat heat Trains Trains of of memory memory or or emotion emotion might might start start to to come come It It might might even even seem seem that that it it intensifies intensifies Whatever Whatever s s going going on on just just stay stay with with it it Awareness Awareness is is a a great great accelerator accelerator of of the the change change process process Don Don t t worry worry if if the the stress stress effect effect doesn doesn t t seem seem to to be be changing changing immediately immediately the the most most important important thing thing the the revolutionary revolutionary step step is is that that you you re re here here you you re re aware aware you you re re allowing allowing Coping Coping with with stressful stressful situations situations Next Next time time you you find find yourself yourself in in a a stressful stressful situation situation try try to to remain remain centred centred and and aware aware The The more more aware aware you you are are the the more more you you will will be be able able to to distinguish distinguish between between the the stressor stressor and and the the stress stress your your response response The The stressor stressor has has reality reality and and there there may may be be some some way way of of changing changing that that reality reality moving moving away away from from it it or or attenuating attenuating it it in in some some way way The The stress stress response response you you experience experience also also has has its its reality reality Be Be aware aware of of your your thoughts thoughts feelings feelings and and sensations sensations Simply Simply and and unreservedly unreservedly be be with with them them This This awareness awareness provides provides a a freedom freedom You You don don t t have have to to run run away away from from these these thoughts thoughts feelings feelings and and sensations sensations and and nor nor do do you you have have to to react react to to them them in in any any particular particular way way This This presence presence reduces reduces the the strength strength of of your your reaction reaction reduces reduces your your stress stress even even to to the the point point where where you you can can start start to to find find that that many many things things no no longer longer push push your your buttons buttons Establishing Establishing this this non non reactive reactive space space will will also also reduce reduce the the time time you you need need to to recover recover from from stressful stressful situations situations Things Things will will release release so so much much more more easily easily Meditation Meditation Practising Practising meditation meditation is is a a key key way way to to do do recover recover from from stressful stressful situations situations and and build build our our resilience resilience Here Here is is a a simple simple counting counting the the breath breath meditation meditation which which is is a a lovely lovely way way to to start start Find Find a a peaceful peaceful spot spot where where you you won won t t be be disturbed disturbed First First stretch stretch wriggle wriggle shake shake the the body body Allow Allow as as much much stress stress to to discharge discharge as as you you can can and and then then return return your your body body to to an an upright upright balanced balanced alignment alignment The The key key aspect aspect to to correct correct form form is is the the relaxed relaxed poise poise in in your your trunk trunk spine spine long long chin chin drawn drawn slightly slightly back back hands hands in in your your lap lap eyes eyes soft soft and and lowered lowered When When the the body body is is poised poised and and upright upright you you can can breathe breathe well well In In Zen Zen we we rest rest the the attention attention on on the the movement movement of of the the abdomen abdomen not not trying trying to to force force or or manipulate manipulate the the breath breath but but simply simply staying staying with with the the sensations sensations generated generated by by this this rising rising and and sinking sinking Start Start mentally mentally counting counting in in breath breath one one out out breath breath two two In In breath breath three three out out breath breath four four And And so so on on up up to to ten ten when when you you can can start start again again at at one one It It s s very very simple simple Just Just counting counting Just Just breathing breathing Any Any thoughts thoughts feelings feelings memories memories anything anything at at all all can can arise arise stay stay around around and and pass pass but but your your focus focus point point the the centre centre of of your your attention attention is is the the breathing breathing deep deep down down in in your your body body Any Any time time you you get get distracted distracted and and lose lose count count just just come come back back to to your your breath breath and and start start again again at at one one As As your your mind mind becomes becomes more more focused focused and and concentrated concentrated naturally naturally you you ll ll find find your your breath breath softens softens As As your your breath breath becomes becomes more more light light and and gentle gentle your your body body becomes becomes more more and and more more relaxed relaxed and and comfortable comfortable Try Try practising practising this this every every day day and and see see how how it it makes makes you you feel feel Julian Julian Daizan Daizan Skinner Skinner is is London London s s leading leading zen zen teacher teacher founder founder of of Zenways Zenways and and author author of of Practical Practical Zen Zen Meditation Meditation and and Beyond Beyond available available from from amazon amazon co co uk uk priced priced at at Read Read more more Yin 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