What if I told you that you could stay calm when your kid has a tantrum, or your boss gets mad over a small mistake? And what if “feeling happy from inside” wasn’t just a saying? Would you believe me? Well, here’s the deal: You don’t need fancy stuff like meditation cushions or yoga mats to feel Zen. You can do it anytime, anywhere, without any special skills. In this article, I’ll share three easy things I do every day. But first, let’s talk about why we struggle to think positively – it’s because of something called the negativity bias.
Picture this: in ancient times, danger lurked around every corner – wild animals, extreme weather, enemies… To survive, our brains developed a knack for spotting potential threats, even the faintest negatives. That’s why your mind fixates on every little pessimistic detail. That’s why you notice you had a bad day when you look into the mirror and not that you have two healthy legs and arms. It’s your brain’s default mode.
But training it to think positively? That’s a skill worth mastering. Now, onto the practices:
MY FAVOURITE BREATHING EXERCISE
Never underestimate the power of a deep breath. Science backs it up – breathing exercises ease stress, lower blood pressure, boost sleep quality, and fortify your heart. Take a moment, especially when life feels chaotic, to focus on your breath. Feel the cool air streaming through your nostrils, filling your lungs, energising every cell. Visualise that oxygen spreading like wildfire, invigorating your entire being.
MY FAVOURITE GROUNDING EXERCISE
Grounding isn’t just about kicking off your shoes and connecting with Mother Earth (though that’s part of it). It’s about reining in your wandering thoughts and anchoring yourself in the present moment. And trust me, it works wonders. Tune into your feet, firmly planted on the ground, like the roots of a mighty oak. As you inhale deeply, imagine the breath traveling from the earth’s core, up through your soles, filling you with stability. Exhale, releasing any tension naturally.
MY FAVOURITE CREATIVE EXERCISE
Ever noticed how vivid dreams feel just like reality? That’s the power of imagination. I often adore my daughter’s boundless creativity. So, here’s a trick: shut your eyes and let your hands trace shapes in the air. For example, draw a silhouette of a tree. Using one or both of your hands, sketch its branches framing your head, perhaps with a little bird perched atop. Let the trunk extend down your legs, roots burrowing deep into the earth. Remember, you’re not aiming for perfection; it’s about tapping into that childlike wonder. So go ahead, let your imagination run wild!
“Awareness is the greatest agent for change.” – Eckhart Tolle
MIRROR OR MOUNTAIN? In any situation, we can react to outer circumstances in two ways – we can choose to be a mirror or a mountain. In the first case, we reflect whatever is coming our way. For example, when we are exposed to someone’s anger or frustration, we may react in a similar way. On the other hand, when we choose to be the mountain, it’s a different story.
If you imagine a mountain—grounded, resilient, and still regardless of the storm raging outside—that’s what we can choose to embody. In challenging moments, I like to remind myself, ‘I choose to be the mountain.’ By doing this, we don’t reflect others’ emotional states and don’t let them control our well-being. Instead, we choose our state of mind while creating a tranquil, supportive vibe for ourselves and others in the room.
When it comes to my kids, I also keep in mind that young children are primarily operated by the emotional centre of the brain called the amygdala. They have no choice in how to react. The rational part of the brain is not fully developed until around the age of 25, so toddlers and teenagers are to a large extent influenced by the ‘stormy’ amygdala.
In conclusion, mastering the art of staying calm amidst chaos and fostering positivity within ourselves is not just a distant dream—it’s within our reach. By practicing simple exercises like mindful breathing, grounding ourselves in the present moment, and unleashing our creativity, we can transform how we navigate life’s challenges. The next time life throws a curveball, remember that you have the power to be the calm in the storm, the positivity amid negativity.
Embrace it, nurture it, and watch as it transforms not only your well-being but also the world around you.
Ivana Separovic
Ivana Separovic is a certified nutritionist, therapist and mindfulness practitioner on a mission to create simple and creative ways to practice mindfulness, embrace happiness, and get the mind more under control. Through her business ‘Mindful Original’, Ivana helps busy people, including mums and dads, find glimpses of inner peace & joy every day.
