Once you have a good environment with a reasonable diet and regular exercise, you can investigate practices that are more directly orientated towards mental development. Remember that everything that you do is stretching the mind to some degree or another, whether it is diet, exercise, writing, or walking. But we need to use the most direct methods, and we also want to avoid patterns that do not expand the mind. The following are the best practices for you to really master your own personal psychology. If you want to proceed rapidly, then undertake one or a number of these models. How often and at what intensity you want to do these practices is up to you.
Meditation should come as no surprise to anyone as the best kind of practice for mental development. It involves sitting quietly (ideally in lotus position) and observing the movements of the mind. After a period of time, the mind starts to quieten down and become less frantic. You will become less reactive to outside events and be able to monitor and control your thoughts more efficiently. The two most popular kinds of meditation are Vipassana and Transcendental Meditation. Both of these have an extensive body of scientific literature pertaining to their benefits. There is no excuse for not instigating a regular meditation routine. It is verified by science, practiced by many high-level individuals, and has historic roots in spiritual systems. Twice a day for 20 minutes is the recommended timeframe for optimal results, morning and evening. You can also consider an intense course for a week to really get started.
Yoga is a practice of body movements involving breath, concentration, balance, flexibility, and physical strength. When the movements are executed in a certain fashion the practitioner comes into a flow state and can complete the whole hour long-routine effortlessly. The coordination of concentration, breathing, and physical exertion are perfect for subduing the mind. It is not possible to exercise the routine while the mind is active, as it gets in the way. Yoga is best completed when it becomes a regular habit that does not require conscious thought.
Though this might be described as an extreme method, fasting is one of the best ways to master your mind. Food is more important to a human being than anything else. Giving up food for a significant period of time can have many benefits and takes incredible willpower. Additionally, fasting is the only thing that has been proven to increase longevity in rats and humans perform best when they are a little hungry. There are many different kinds of fast, such as a water fast, a dry fast, a juice fast, etc. Consider a 3-day juice fast once a month for an emotional and mental detox.
Mindfulness takes many forms and there is a wide variety of mindfulness practices. It really involves being aware at regular intervals throughout the day. Mindfulness can be combined with meditation for maximum results. In meditation, we are deeply “non-focused” for 20 minutes or so twice a day. With mindfulness, we are simply more aware of things at periods throughout our working day. For example, we might leave our desks every 40 minutes and just be mindful of our breathe for a single minute to detach us from our tasks. Mindfulness is often linked with the breath, as this is a quick route to the present moment.
There are many other techniques to increase concentration. You could focus on a candle flame for five minutes a day. You can also focus on the top of your nose or your breath. Most spiritual practitioners recommend no longer than 10 minutes of intense concentration on anything. Coincidentally, ten minutes is the maximum amount of time that a human being can intensely focus on anything, according to scientific research. There are a wide variety of concentration techniques that you can make use of.
Any Practice with Passion or Intensity
If you can find something that you are really passionate about then you can continue to focus on this with single-minded intensity. This can include painting, singing, dancing, martial arts, creating a business, or anything that you really give 100% of your mental attention towards. This is because you won’t have the time to energize negative thoughts or emotions as all of your resources are aimed towards one particular activity. This is one of the most effective ways to control the mind and remove destructive tendencies. But unless you are really passionate about something, it can be difficult to develop the concentration and willpower to see it through. This is why most people give up on their resolutions after the initial phase.
There are some strategies you can use if you really want to gain control over the mind. They are designed so that you will make breakthroughs that will stand to you over the long-term. Consider an 11-day silent retreat in a serene location, out in nature. During this silent retreat, you will meditate twice a day, complete a yoga routine, and stick to a vegan diet without alcohol, sugar, or processed foods. You should also be completely removed from technology during this time. You will benefit such a regime immensely for a number of reasons. You can observe the contrast from the silent retreat and the insanity and noise of the everyday environment. You can also observe the contrast when you reintroduce certain foods back into your diet. You should aim for some kind of seclusive practice to reconnect every 3 months or so. It will help you to understand that the normal work environment is psychotic and there you can achieve a peaceful state of being without a frantic mind generating fear and anxiety all the time.