Non-reaction is a practice that can benefit you and the people around you in many ways. Using deep breathing and meditation, you can learn to respond effectively to the stresses in your life instead of overreacting to them. Non-reaction is important because it stops your negative emotions from running your life. If you practice non-reaction, you'll stay calm in the stressful situations you face every day. It gives you the ability to postpone immediate reaction until you've had a chance to consider carefully what is happening. Can you remember a time in your life that you snapped at someone in anger, and later had to apologise for your outburst? Your actions didn't represent what you truly meant. Now think of a time that something disappointing happened to you, but you withheld reaction until you had a chance to think it over and absorb what was happening. Later, you probably reacted with a calmer and clearer demeanor. This is <em>non-reaction.</em> Once you are aware of your feelings and emotions, you will notice the internal change when you can feel the distance between a feeling and a reaction to the feeling. You can isolate both, control your feeling and choose how to react appropriately if at all. When our Prophet Muhammad (pbuh) said <strong>"Do not get angry"</strong> [al-Bukhari], what did he mean by this? Anger is a human emotion and we are all human. He meant that you have to try and avoid the causes of anger, and try to protect yourself from any such provocations. Then if you are presented with this negative emotion, don't act on it. The philosophy of non-reaction is simple in theory, but challenging to practice. It's tempting to lose your temper and say what's on your mind at times. Often, you've already reacted before you even have time to consider the meaning of the circumstance you find yourself in. This is where meditation can help you. <strong> </strong> <strong>How Meditation Helps</strong> Meditation is a practice that benefits your mind, body, and spirit. Meditation can be a simple, yet powerful, way to change the way stress affects your emotions. Simply choose a time to sit by yourself and clear your mind. Then you'll begin to see things as they really are. After practicing meditation for a while, try to bring that breathing and feeling into your everyday life. With practice, you'll learn to meditate as you go throughout the day, and respond to stresses only after contemplating the possibilities with a cool head. As you practice more and more, you'll notice that you're controlled by your emotions less and less. Instead of immediate reactions to negative situations, you'll begin to respond calmly and appropriately to each challenge. <strong>Practice, Practice, Practice</strong> The only way to get the amazing benefits of meditation is to practice as often as possible. Even if you only have a few minutes, try to meditate every day. The more you practice, the better you'll become at mastering your emotions and remaining calm when the storms come. Schedule a meditation appointment with yourself every day and be sure to keep your appointment! Use your prayer times as markers and allocate some time before each prayer to focus your mind and soul. <strong>Staying Stress Free and Reducing Anger</strong> Many people search for years to find a low-cost way of controlling anger and feeling more in control. With meditation, you're always only a few short minutes away from the stress relief you crave. Instead of reacting when you feel angry or upset, you'll begin to seek solutions and feel more confident. Next time you feel anxiety or anger creeping into your mind, remember that you have a choice. You can react in anger and complicate the situation, or you can respond in a way that encourages you and those around you to seek effective solutions. One of the recommended actions in Islam, is to change your position. If you are standing, then sit down and if the anger persists, then lie down. <h2 style="text-align: center;"><strong>"If any of you becomes angry and he is standing, let him sit down, so his anger will go away; if it does not go away, let him lie down."</strong></h2> You can also walk away and make ablution (<em>wudhu)</em>. This will also take the anger away. As you know, anger is an emotion that comes from the <em>shaytaan</em> (devil). Refraining from reacting alongside remaining silent can be a powerful tool to change the dynamic of a situation. Words spoken in anger can often lead to self inflicted damage whether that be to a relationship or circumstance. <h2 style="text-align: center;"><strong>The Prophet (pbuh) said: "If a man gets angry and says, ‘I seek refuge with Allah,’ his anger will go away." </strong>[Sahih-al-Jaami' al-Sagheer]</h2> In the meantime, take a few minutes today to breathe deeply, clear your mind of the day's worries, and relax. Do the same tomorrow and the next day. The more you do, the better you'll become at non-reaction! The art non-reaction is amplified when you really focus and consciously breathe. Conscious breathing is an important method for maintaining your well-being and your frustration. Luckily, anyone can learn the technique and use it on a regular basis to strengthen both mental and physical health. <h3>Discover more about this powerful health strategy:</h3> <strong>What is conscious breathing?</strong> Conscious breathing is becoming aware of the way you take in oxygen and release carbon dioxide from your body. It’s just paying attention to your breathing. <ul> <li>It’s possible to use this technique during your normal activities.</li> <li>There are different types of conscious breathing methods, but they all have similar aspects.</li> </ul> <strong>Enjoy these mental benefits of conscious breathing:</strong> <ul> <li style="list-style-type: none;"> <ul> <li>Conscious breathing can decrease stress and give you inner peace. It can help you focus during difficult moments.</li> <li>It can reduce fear, worry, and anxiety. It can help you deal with daily conflicts and issues.</li> </ul> </li> </ul> Conscious breathing can help your mind by giving it enough oxygen to focus and strengthen your concentration. It can have a positive impact on memory and test results such as exams in school. <strong>See its impact on your body.</strong> Conscious breathing makes a positive impact on your overall health: <ul> <li style="list-style-type: none;"> <ul> <li style="list-style-type: none;"> <ul> <li>Practicing conscious breathing on a regular basis can strengthen lung function and reduce asthma. It may not be able to reverse all damage or issues, but it can make a difference.</li> <li>Conscious breathing can also positively affect the cardiovascular system. Your body needs a constant flow of oxygen to function properly. By getting more oxygen, circulation and blood flow improves.</li> <li>Conscious breathing forces you to breathe through your nose. Breathing through the nose is healthier. It can make your mouth less dry. A dry mouth can cause tooth decay and affect the overall health of the tongue.</li> <li>You might even reduce or eliminate snoring because, when you snore, you’re breathing through your open mouth. Even your relationships may improve with a decrease in snoring!</li> <li>Conscious breathing can enhance your sleep and give you energy.</li> </ul> </li> </ul> </li> </ul> Conscious breathing can also affect your weight. Deep breathing can reduce snoring, which can affect the hunger hormones. When you snore, you don’t get enough rest, so the hunger hormones increase and cause weight gain. <strong>How to practice conscious breathing.</strong> Conscious breathing requires you to focus on how you breathe. It makes you think about the process and regulate it. Conscious breathing forces you to live in the moment and enjoy it. You can become more aware of the process by putting your hand on your stomach. Relax and breathe in deeply through your nose. As you breathe in, your abdomen will rise. Then, pause and exhale gently. You can feel your abdomen go back down as you exhale. Combining meditation with conscious breathing makes the technique even more effective. Conscious breathing is a teachable process that is easy to learn. It can have a positive influence on many aspects of your life. Practice conscious breathing using various rhythms and patterns. Try conscious breathing in a quiet room or area. Avoid interruptions from phones or other devices. You can use Allah's Names to focus your mind. As you focus on your natural breathing, release the tensions in your muscles, relaxing your arms, legs and whole body. Close your eyes. As your breathing gets deeper and more relaxed, how is your heart? Can you feel it? What are you thinking? Are you worried or are you at peace? Settle your heart by focusing on your breathing technique, and stretch your mind to Allah. He has created you. What a blessing! He has given you this life, this breath, this moment. Feel Him and fill your heart with love and gratitude.