“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” — Buddha
Are you dealing with anxiety about work, school, family or just life in general? Anxiety is a common problem, affecting about 19% of the population, with only about 40% of those receiving any treatment. Anxiety can be in the form of a panic disorder or generalized anxiety disorder. A panic attack is a sudden episode of fear or discomfort coupled with physical symptoms including heart palpitations, seating, shaking, shortness of breath, nausea, dizziness, chills or heat, numbness or tingling, feeling detached, fear of losing control or dying. Generalized anxiety is a pattern of excessive worry and anxiety that cannot be controlled and occurs more days than not for at least 6 months. These symptoms can disrupt life and cause overall misery.
The good news is that Mindfulness practice has been proven to help people regulate their sense of well being and lower levels of anxiety, stress, depression and even pain. A number of studies have demonstrated that systematic mindfulness training AND brief meditation practice can influence areas of the brain involved in regulating emotion. This happens through the process of neuroplasticity which is the ability of the brain to change itself. Regular mindfulness practice creates neuroplasticity!
So how can you use Mindfulness in your own life to improve your mood and overall mental health? Here are 3 ways to start!
1. Awareness of Experience exercise.
-Sit up straight with your shoulders relaxed;
-Close your eyes;
-Center yourself -Picture where you are: in your house, in what room, in what chair. Become aware of your body: your arms and legs, your feet and hands, notice your body pressing against the chair, feel the muscles around your eyes and jaw, notice the feelings against your skin.
-Become aware of your breathing Feel the cool in-breath through the nose and the warmer out-breath. Watch your belly rising and falling. Just watch your breathing without trying to change it. Just notice it.
-Now, do nothing except watch whatever comes up Practice being aware, not reacting, just being. Notice the feelings in your body as they come up, the thoughts that cross your mind, emotions that arise. Watch them come and go. Don’t grab at anything, and don’t push anything away.
-If your mind wanders, as minds do, just notice where it goes and slowly return your attention to the present moment, even if you have to do this 100 times, it’s ok. Be gentle with yourself and continue.
2. Mindfulness Walking Exercise.
In walking meditation, we focus on the movement of each step and the body as we are moving. You can do this anytime you walk, just find a place where you have room to walk back and forth at least 10-20 steps. Or even better, practice it on a walk outside. This will allow you to notice all of the sights, sounds, smells and sensations of the weather in a sharp and meaningful way. Set your intentions on either paying attention to your surroundings, or if inside, choose a topic, idea or a problem to think about. Remember to keep your mind on the present, do not allow it to wander and focus on one thing at a time.
3. Counting sets of Four Breaths
This is any easy mindfulness practice that teaches mindfulness, focus, present moment awareness and letting go of distractions.
-Close your eyes and take a deep belly breath in through your nose to the count of 4 and then exhale slowly through your mouth with pursed lips to the count of 8, like blowing a bubble.
-Then breathe normally wile observing the feeling of the breath. Now start continue each exhale. When you have counted 4 exhales, hold one finger out and count that as 1 set of 4. Continue for several minutes. See how many sets of 4 exhales you can count on your fingers before you realize you have stopped counting. Beginners will probably be less than 10. Remember that every time your attention wanders simply accept it, dismiss it and return your attention to counting your exhales.
These 3 easy Mindfulness activities can make a big difference in the way you deal with anxiety and stress. Practicing mindfulness daily will yield the best results and you will notice over time that your overall demeanor will be more calm and relaxed.
I teach my clients Mindfulness Behavioral Therapy as a certified Mindfulness therapist. Please call me for a consultation and for many more tools you can use in everyday life to improve your mental health and wellbeing!
-Jennifer Miners, LCSW CA92574.
Licensed therapist serving clients in California via phone and video.