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Simple techniques haw to help reduce tension and stress

and stay balanced.

Constant tension. Unexpected tasks, new responsibilities. You try to ensure that life continues to be good or at least does not get worse, but there are more and more sources of tension. The Covid-19 pandemic has also done warned that it could become a mental health crisis. How to cope with such pressures and act calmly and in a balanced way? Read what we don’t know about stress yet!

Constant tension, stress, and yourself


“Today, we go deeper into psychology, and we do it in practice right now. it is possible to overcome stress. “

Please take a minute to see if you find yourself in a stressful situation. Do you feel tense? Do you think this tension within you? It seems that some external factor causes stress – the feeling of pressure always starts inside.

But on what? In response – to the situation. Thus, stress does not create by other people but by ourselves – it exists inside us as a reaction and is triggered by triggers.

These triggers can be anywhere – at work, at home, in your imagination. Can these triggers – the external situation – be changed? You can get away from a stressful situation, but when you get into a stressful situation again, do you notice how the tension starts again?

So stress exists within us as a reaction. Others cannot and will not take it there. But you can do a lot here.


Exercise: Where do you experience tension and stress?

In terms of repetition, let’s do another exercise. Please shut your eyes and think about a stressful situation.

Notice where the tension comes from in you? Does this tension build up inside you – is it experienced within you – in your body?

Did you gain practical experience of feeling stressed within you?


When you feel tension and stress, you can’t be tense or stress yourself. But who are you then? Who is this experience?

You ask about difficulties – anxiety, depression, negativity – but let’s start with simple things. Let’s find out who you are first. Who are you as a whole?

If you look at yourself as a whole, you may notice that you have different phenomena and movements inside. Do you orient yourself in everything that happens inside you?

I represent the tradition of knowledge, according to which man does divide into five groups of different types of phenomena. These are different levels of existence – five different views of a person. We have five kinds of phenomena that make us whole.

Please practically look at you again: you have a body. The body has functions – in everyday life, we ​​feel different body sensations. In addition, we feel emotions daily – feelings, experiences. We also have other thoughts, and we can also notice different things – that is, the use of consciousness, consciousness (consciousness ability), and we exist – we have existence. You exist.

It is a holistic view of man – a system of five bodies. All the problems you asked about are directly related to these five different levels.

Exercise: finding consciousness

If all other levels are easier to find, then consciousness has yet to be discovered. If you are conscious or not unconscious, you have consciousness speaks of the existence of the level of consciousness. You can realize that you have consciousness. If you ask yourself what makes me conscious, you will find consciousness.

What is the level of consciousness?

I need to add a little knowledge here, which explains the five levels I mentioned. It does generally believed that the body creates human thoughts and emotions. But scientifically, the claim has not been substantiated and is the level of a hypothesis that has come to us through popular scientific writings and theories.

Scientists are still working to find out where emotions and thoughts come from you. Even less does science know about consciousness today? In science, the subject of consciousness is called a significant problem of science.

What is consciousness? We all use it – we are conscious. At the same time, we are not aware of consciousness – neither actively nor practically. The use of consciousness, awareness, however, explains a lot, gives insights about oneself and others as well.

Sometimes we use it when we understand something well, but we have not learned to use it purposefully and constantly.
In the old traditions of realizing one’s full potential, consciousness’s critical role has always been emphasized. If consciousness is the part of a person that makes a person intelligent and allows a person to be conscious, consciousness can also be considered the fundamental basis of life.
Have you heard of mindfulness? It deals with the use of awareness and is widespread, and emphasizes our ability to confess. However, the use of consciousness and understanding can go further. Let’s go more profound today.

Exercise: who admits?

I ask you: if you have emotions such as stress, do you know that? Do you recognize when you have a feeling active? Do you also see when you have thoughts, imaginations, or memories? And who is it that sees these things – thoughts, emotions, and other things? Who is that?

Part of the significant problem of consciousness is also that subjective part of you. Even though science has not found that part of you – your existence – we all know that we exist and that we acknowledge things through our own eyes, the first person also tells about it.
If you go even deeper into this first-person awareness, you may find that you can watch what is running on in your head – you can watch the thought process.
This way, you can begin to understand a simple thing – first person – you, you can be aware of your thoughts.
That is a critical moment for you because this way, you will find the first person.

Technique: Practical first-person experience

Who are you then? Where is this first-person? It has sometimes been saying about the real you, the real you. Why natural or real? Because when you think about it, it looks and it seems that it’s you, in your mind.

There are I-thoughts. I like it, and I don’t want to, I am. And it looks like it’s you. These thoughts it’s the same with emotions. It seems that you are the one who has become emotional. But the experience is different. You are still the one who confesses your thoughts and emotions.

If you have a hard time finding the first person, you can also try this technique: please slow down your thinking, i.e., think 10-15% slower. It is possible! Did you find that you can be aware of your thoughts, their existence? The part of you that is conscious of ideas is the first person. You. Why you? Because you have an identity with that part. Please keep yourself in this first-person perspective. And now I’m going to answer your questions.


“What is the main cause of tension and stress?”

If you look at the issue of stress from a first-person perspective, the first person, the witness, can never be stressed. Focus is related to your emotions and thoughts that you – the first person sees and experiences. Experiencing means is associated with this stressful experience.

Take, for example, an emotional experience – you start to feel the emotion of stress, and it seems to you that you become that emotion. But the first person can never become one with emotion – you never mix with feeling. Emotions are of a different substance.

If you are emotional and even if you are stressed, if you ask: are you worried, you will quickly notice your emotional state, and you can say that I am afraid. This example shows that the first person exists. Inside you – you – you can notice your emotional state.

What triggers this active stress state – the process? We have many ways to activate stress inside and out. From the outside, when someone tells you something, it gives you an urgent and essential task – you have to do it, but there is little time. Intensity strikes. This situation activates the emotion inside. Or sometimes you force yourself, and the feeling starts the same way.

Stress is your personal experience. For example, there are many causes of stress in family life. However, not all causes are stress itself but trigger for stress emotion. Thus, stress occurs mainly caused by emotion – an inner feeling of stress.

Thoughts without emotion do not create tension or stress.

By the way, thoughts without an emotional component do not cause anxiety. Because ideas are naturally neutral – just information; however, when studies are “supported” by different emotions, the thoughts begin to have an emotional meaning and become a set of stressful situations.

In other words, when emotions start with thoughts, a feeling of stress arises. For example, you have to be fast, successful; you can’t solve a complex problem in life – you get nervous or brittle: to do these things fast, with immediate energy, quick emotions start.

For example, if you become angry, it is also fast energy. Anger, however, strongly affects the physique. The muscles remain tense, and then there is also physical stress – it starts with emotional tension, and this change spreads to the physical body’s priority.

There is another significant cause of stress – fear.

Fear is related to one particular energy, which is not an emotion in itself. It is possible to learn to use the energy of fear so that the feeling of fear disappears. All that is left is the powerful energy with which it is possible to fix many intelligent things quickly and operatively. It’s not adrenaline! The only particular point that you can learn to apply separately.
So the leading causes of stress are emotions and fear – both do locate felt inside your body never come body.

“What can you do to live without tension?”

You can live without stress, but you must first understand one common but profound thing to do that. All of our internal reactions that create a sense of anxiety are in our internal system. You won’t get rid of them until you pick them up and release them. Nothing goes away in your life that is ingrained. That requires knowledge of how you can remove stress-releasing internal reactions.

If you learn this skill, you can change yourself. And not just in a stressful situation. If you learn simple techniques, you can release any different automatic emotional states from everyday life, including those that create stress. That’s how you can live without stress. No one is born with stress emotions. We have acquired them.

“What tips do you have that I could use right away?”

The first piece of advice is the first-person experience. Recognize who you are – the first person – and switch to this experience. When changed to a first-person experience, you can feel inner peace. That’s the first thing you can do. The real you or the first person is naturally already calm and balanced. So you become aware, aware of the first person, and awareness is already inherently balanced and fair.

This quality that we look for in life from different emotions, situations, thoughts, imaginations, yoga classes, meditations – remember: the first person already has it. You have your peace, your inner peace.

Of course, this does not imply that your thoughts and emotions will change if you find yourself in this way. No, they still exist and trigger automatically on triggers that come in from both inside and outside.

However, if you hold yourself in a first-person position, you will see that you can be stress-free, and if you are no longer involved in emotions and mental processes but witness them, they will calm down more. It is essential to know this. It’s easy to do: stay yourself and not be connected to thinking and emotions – stress does significantly reduced.

“How do I switch to stress-free living when I have a hard time believing it’s possible?”

In the first-person experience, you see that believing is actually about thinking. If you ask yourself from this point of view, is it true – are your thoughts about believing or not believing – are these thoughts, beliefs true or not? Maybe check the content of your reviews – do they reflect reality or not? Do opinions or ideas describe reality as it is?

There is a lot of misleading data in our minds, and these lies have not done proven by reality. When I say that a stress-free life is possible and the reason answers that it is not, I can say from my own experience that I know it is because I know it practically. If you don’t have that experience, then your mind can say it’s not possible. For this reason, it must first be an experience, and then the mind can say that yes, it is possible.

If you take a more intimate look at the work of your mind or thinking, you will see that it speaks of you, speaks as if on your behalf. If you compare this to the experience of the first person, you will know that you have two selves – one is accurate, and the other does represent in your mind.

Which one is real, then? Do your thoughts in your head represent your mind, its content, or do those thoughts represent you? Investigate this question a bit, and if you summarize this topic for yourself, you will get confidence.

The mind never represents you. The reason only describes itself – the thoughts contained in mind. What I am explaining may not be expected, but it does base on the first-hand experience.

Usually, you never control whether the mind contains truths or not. Instead, you believe what you think. However, use the experience of the first person and see if everything in mind is true or not.

“How do you stay relaxed in a group of people with a lot of different opinions, agendas, and energies? It’s exhausting.”

We become nervous when, on top of other people, the part of our inner world that is automatic starts – automatic reactions to others. But if we get rid of our responses, that’s possible.

In practice, this means that when these reactions no longer exist, no one can trigger them. Even if there are triggers (others are doing something), you will no longer react – stay calm. This way, you can be stress-free in different groups of people, with different opinions, agendas, and energies.

“How to deal with cynical people in your life?”

They are challenging to deal with because it is not that they exist, but you cannot change them. If other people have tried to change you, have they succeeded? They may have influenced you a little, but you can only change yourself. It is not possible to change others; it does not work.

However, when you change something in yourself, in your inner world, the attitude towards others – the automatic reactions to the – changes. Sometimes this is enough for change to take place in another. If you don’t react to them anymore, they won’t respond to you either. The experience of many practitioners has proved that. It works.

If you change, but negative people still exist in your life, you may be able to avoid them. Of course, this is difficult for spouses and colleagues, but you may be able to stay away from other negative people more.

Technique: How to stay at the center?

To remain undisturbed – calm – in terms of other people and situations, it is necessary to learn to stay present – as a first-person. What is the present? The current means that you are now – at all levels – here and now.

When does your heartbeat? When are you breathing? They do not appear in the past or the future. The heartbeats now, the breaths – everything happens now. But we often don’t understand it – for the sake of common sense. The mind creates the impression of the past and the future. But with simple questions, you can get rid of the illusion of the past and the end.

Please remember something from the past and ask yourself: when will I do it? You are in the present right now. Please imagine something in the future and ask yourself again: when will I do it? You are in the current again.

The first person is only present. And staying in the present is a moment of truth. Why? You are no longer dealing with a mind that creates an artificial impression of the past and the future. You can get rid of it. And stick to that truth.

Look: if you think, imagine, ask: when will this happen? Not why, but when? Just ask about time. And when you ask that way, you come to the present – to consciousness and the first person. If you practice it often, you are more and more in the present. You connect emotions and thoughts (mentality) to your true nature. That is an essential change in life – to stay in the present.


“Instead of alcohol, eating, drugs and medicine, how can we get rid of tension and stress right away?”

Stress cannot be relieved this quickly because it is a process. The substances listed cannot relieve you of stress immediately. However, they can help replace anxiety with another experience. These substances do not save the problem but replace them.

If you learn to release emotions yourself, you can remove these stresses quickly and effectively. Liberation does not mean suppressing or living out or covering with ideas or replacing them with other emotions, but that the tension is released from within and never comes back. It is inner learning – learning from them.

“How to deal with anxiety, weakness, and depression?”

Incidentally, the causes of depression have not been found in science so far – there are only a dozen hypotheses that have not been scientifically proven by 2021. From the Art of Conscious Change (TMK) method based on direct awareness, depression is a coping disorder caused by the chronic recurrence of some emotions. Maybe depression is an emotional state.

Depression has different phases, and the main problem here is one specific type of emotion. Emotions do usually classified as either good or bad. In Kriya yoga, however, we view emotions as different types of energies – activities. We have three types of such emotional activities.

Some emotions are active, such as anger – it can start with a bit of feeling and grow into a big one. Then we have slowing emotions such as laziness. You probably know from reality that when you become lazy, you quickly become slow. Depression is characterized by slowing down emotions.

The third type of energy is intermediate, or emotions, between negative and positive and slow and fast emotions. These are balanced emotions and best support everyday life.

Depression is thus an emotion that slows down activities in life. For example, if there is a chronic emotion of depression, it is difficult to trigger positive emotions because we cannot feel different emotions simultaneously.

Emotions can pass quickly, but we can only feel one at a time. In other words, if you are currently active, you cannot be inactive at the same time. If you love and feel that emotion, you can’t have an active “I hate you” feeling simultaneous. It may start in a moment, but then it is the next emotion.

But we don’t know these things about emotions – there are no so-called experts on this subject. We often don’t even notice when a feeling arises, how it works, how you become calm again, and how the next emotion starts.

If someone has depression, it means that the emotion is chronically active. How are emotions activated chronically? Through the mind.

If you listen to your thoughts, you will see what is there. For example, you see that there is some information about inactivity. There are various reasons you don’t have to be active or why it doesn’t matter to you. Thoughts can “kill” your activity. For example, you are depressed and have an idea to take action. You would jump up and start cleaning. The next thought in your head says that it doesn’t matter – don’t do it, there’s no point, no reason, no need, and so on. Is it familiar?

Exercise: How does the mind trigger emotions?

You can read your mind – become aware of thoughts. As you become aware of your thoughts, write them all down on a piece of paper. By seeing them and reading them on paper, you will begin to understand how the mind and beliefs trigger emotions that remain chronically active, making it very difficult to escape.

How do you begin to understand what is going on?

TMK teaches how to get rid of chronically activated emotions. We have many of them from different periods of life. They also affect the physical body, pressuring it. However, it is nothing unique or personal. When you find out who the first person is – who you are, you will realize that you can feel emotion, but you are not what you think.

When chronic stress occurs, stress emotions are chronically active. When you look at what helps keep chronic stress busy, it is other people or situations or the thoughts and ideas of your mind.

It is difficult to change others – it is not possible, but you can avoid thinking and imagining. You can consciously switch to positivity and activate positive emotions instead of negative ones. It can also help you to a certain extent. But it does not replace release.

You can also listen to thoughts and see imaginations, but you are not. Understand? It is a simple distinction – divorce – observation without meaning, purely by noticing and acknowledging.

If you continue to notice this, the truth will begin to unfold for you. You begin to understand what is going on and no longer confuse yourself with emotional states or thoughts. You will start to understand who you are and what you are doing here. Who’s the boss here – who’s the main living thing here. And that this is your life or the life of your mind (thoughts) and emotions? When this becomes clear, you will begin to realize that there is another possibility.

And as you begin to develop that understanding, there will be a turnaround – a significant change – you will discover that you are pretty different than you thought.


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