MINDFULNESS
PURE AND SIMPLE
Anxiety, panic and worry stem from the same thinking process. The trouble usually starts with worry, and as the feelings of hopelessness of resolving the issue progresses, so do the feelings of anxiety.
In serious situations, panic strikes!
People prone to anxiety can have these attacks multiple times a day. If you are someone whose day is riddled with uncontrollable stress and anxiety, I have an idea that might work for you.
No, not more about mindfulness!! Yes, mindfulness. But what I have for you is a different approach than what you normally read about. I stumbled upon this after trying different ways to be mindful, and after a few days of doing so, I found my mind was more controlled and less anxious.
This got me to thinking about the hype we put on mindfulness. We tie it to meditation and some impossible goal that few of us can achieve. We associate a pure mind to Shaolin monks and esoterics that have complete control over their lives and meditate often. Our lives are too busy to take meditation seriously, and so we live with a cluttered and stressed-out mind.
MINDFULNESS. WHAT IT IS.
Mindfulness is the act of being present in the moment. If you cannot eat mindfully, or live your life mindfully, that is okay. This technique will not play on your guilt, because it does not entail a lot of work and only takes a moment.
To ruminate means to chew over, like a cow chews its cud. This is actually where the word comes from. A cow has a second stomach, the rumen, which contains digested grass that the chow regurgitates and chews during the day.
Our thoughts are the same, are they not? Recycled fodder!
When we worry, we ruminate, tossing the same thoughts over and over again in our heads, trying to come up with a solution to this immense problem. Anxiety is the same. Ruminating, over and over, what is going to happen next?
STOPPING WORRY
As quick as a flash, you can change your thoughts, no cognitive work necessary. This is how it works:
- Stuck in a thought rut, dark thoughts.
- Stop and look around. Going into nature is the best, looking out a window is second best, but even your office cubical has interesting things to focus on.
- Do not think about how you feel, do not try to control your thoughts, or “should” your way into thinking differently. Just let your thoughts alone and be what they are.
- Pick your object to study. A tree, a blade of grass, a pen, the ceiling; whatever you chose, give it your full attention.
- Examine that object thoroughly. If your thoughts intrude, push them aside and concentrate on the object. If it is a pen, examine the pen in depth. Feel it in your fingers. Feel the weight. Feel the texture against your skin. Examine the function of it. Notice the color and the writing on it.
- Continue this exercise with different objects until you feel the panic subside.
- If you are outside, look at a tree or a blade of grass and notice the branches and the veins in the leaves. Smell the air, feel the breeze on your face.
ANOTHER TECHNIQUE YOU CAN USE
Rub the palm of your hand across your clothing. The palm is the most sensitive part of your body and is in direct contact with your brain. The sensation of the texture establishes a connection between brain and body, and will quickly reset the equilibrium.
These exercises only take a minute, but you can continue as long as you want. The more often you practice this kind of mindfulness, the more you will train your brain onto pleasant thoughts and away from the dark thoughts.
WHY DOES THIS WORK?
When we are anxious and afraid, the connection between body and brain becomes weak. All attention goes to the brain to deal with the fear. Our body goes on automatic pilot, literally, and all systems work independently. By rubbing your palm on your jeans, you are signaling to both brain and body that the two are connected. You are telling the systems to work together, that they are a collective well-oiled mechanism that functions as one. You are telling your body and brain YOU are in control - not the panic, not the dark thoughts.
The brain gravitates to pleasure, but when it is stressed it is on call for danger. By breaking out of the ruminating thoughts, the brain has a chance to see the world in a more positive light, and by doing so, the anxiety quickly abates. Our brains are easily trainable, happy to do what we tell it to.
GIVE MINDFULNESS A TRY!
This technique does not examine thoughts or behaviors, it does not delve into the cause of your issues. It does the opposite. This moment of mindfulness gives your brain a vacation, a much-needed break from working out a problem that cannot be solved. Admit it, what does worry resolve? Have any problems been worked out by worrying? No, the answers come with a clear head.
By calming your brain, you automatically calm your body. Try it. With practice, you will notice your anxiety is easier to control. Mindfulness, pure and simple.
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