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Mindfulness, for anxiety and stress

 

MINDFULNESS for Anxiety and Stress

A useful guide to understanding stress and how to overcome the symptoms.

Kelly Bristow

 

Copyright © 2016 Kelly Bristow

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the copyright holders, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. This book is a work of fiction. Names, characters, businesses, organizations, places and events are either the product of the authors’ imagination or are used fictitiously. Any resemblance to actual persons, living or dead, events or locales is entirely coincidental.

 

 

Emotions

The human mind an amazing organ, housing billions of neurons and neural pathways, leading from one neural network to another. Imagine a grid around the brain that resembles a spider’s web, this is the main frame of sharing information. Data is observed or absorbed, and analyzed or interpreted individually, translating energetic information from one destination to another. The data from the environment, is translated to the individual and this data is stored or discarded, depending on whether the data has an emotional component. If there is no emotional component, the data has no value or meaning, therefore, it is discarded. However, if there is an emotion felt, whether the emotion was good, or bad, the memory will stay, in storage.

The mind translates information it receives from visualizations and sensory stimulus, de-coding and re-coding information so we understand something that we can relate to, from an energetic imprint to one that we can feel emotionally and attach meaning to.

What feelings we attach to experiences, impacts not only the memory of the event, but also the power that we assign to the event. The mind analyses everything, the emotional intelligence, the range and depth of emotional experience, the physical intelligence, where pain or pleasure is felt, the mental/intellectual intelligence, what we think we know and the intuitive/spiritual intelligence, what we do know, but can’t prove.

Emotional intelligence, which isn’t the same as physical age, is a measurement of maturity, that doesn’t regress back to infantile states, using drama or manipulation for attention or personal gain. Emotional intelligence is knowing the difference between feeling emotionally charged and then acting upon it as opposed to reacting from previously programmed emotional responses. To be emotionally mature is to be responsible and accountable for your behavior. We can’t escape problems and negativity, escaping just brings more denial and suppression. We continue to carry the problem with us. Ironically, it is our lack of acceptance and resistance to the problem, that creates pain. Resistance builds up and energy wall or block that, if not discharged, gets suppressed into the body. These blocks identify places where we have not enough understanding of love and acceptance. For health, we need to work through what we seek to avoid. We can examine our beliefs and core values to seek out different perspectives. As our awareness and perspective grows, more of life make sense and has a greater meaning.

THE GEM CANNOT BE POLISHED WITHOUT FRICTION, NOT A MAN PERFECTED WITHOUT TRIALSCHINESE PROVERB

Anxiety.

When our body reacts to something we are afraid of, we start to feel panicked and scared. This then leads on to physical symptoms such as racing heart, bowel movements, we emit sweat as our body tries to fight the surge of adrenaline coursing through our veins. We may get a headache or start shaking as the chemical reaction of the anxiety takes hold of our body and mind. These are very emotional responses from a very real thought or event that occurred in our life. It can be so debilitating and crippling that it affects our entire functioning and we isolate ourselves further into a safety net to avoid the next occurrence of anxiety. It can stop your whole life and make you retreat into your own world, and you feel powerless to this crippling emotion overtaking your body.

Psychologically, it starts in the mind in the mental body. It’s a thought or a memory that kicks the mind into action, the thought could be a fear, based on previous earlier experience or it could be a warning, of the fight, flight hormonal reaction. This is then translated over to the emotional room, which instructs the body to stay alert, vigilant, and aware, as if your internal antennae has noticed the emotional content of the fear. The pituitary gland in your brain, then secretes a hormone or chemicals into the blood stream and into the central nervous system, the hormone cortisol is dispersed into the body. These chemicals then travel through the body, via the central nervous system in the spine and the peripheral nervous system, which is the proprioception sense, beneath the skin, down the endocrine system. The endocrine system sends messages to our organs and transmits this via the blood stream and central nervous system. Anxiety is then felt in the body, one of the main glands is the adrenal glands where adrenaline is released. It’s also felt in the heart giving the racing heartbeat. This activates the physical body, the pancreas, which is why we feel bowel urges or nausea, also the heart, racing and pounding with fear. These organs communicate together and secrete a chemical called cortisol, which causes fight, freeze or flight reaction. Depending on previous conditioning and buried memories from sensory systems of childhood programming, the memory transmits a chain of emotions, directing the body. Essentially our body has stepped into overdrive and we are then faced with a choice, to run from this uncomfortable feeling, to freeze in shock or fight against it. This activates how we respond emotionally, so we can either become terrified, or agitated to this overwhelming feeling. So, all the rooms are working together simultaneously.

The anxiety itself has its root cause in sensory stimuli. Sensory stimuli are what we perceive with our senses. So, it could be a visual or audio trigger. What I mean is when we are young children, we experience lots of things and learn to regulate our responses to what we feel emotionally. Therefore, if we hear a loud bang, we learn to associate load bangs with a jump or a startle. If we taste something that was edible, but then develop and upset stomach we no longer like that food we were consuming. It’s the same with textures and touch, being uncomfortable wearing something but unable to challenge our carers at the time, we carry on wearing the uncomfortable clothing; however, during this experience we attach memories or emotions and develop an aversion to it. Therefore, the sensory stimuli that we experienced as children, created an emotional attachment to something physical in this world. That emotional attachment, is then in the driving seat of further anticipated anxiety in the future of our lives.

Anxiety is a fear of the future. A fear of something that hasn’t happened, but we have conditioned our brain and mind to respond to something that we believe is going to either fail or be unrewarding. So, the anxiety is then holding you as hostage to your life. This can then escalate and permeate into other areas of your life, destroying any possibility of a future as the anxiety that grips you, controls you and your direction.

Sometimes we think of something and this jump ignites anxiety. Other times it could be an emotion we feel that then becomes associated to anxiety and we start to plant thoughts in our mind. The two work in tandem and are expressed physically through our bodies, such as racing heart, overwhelming dread and so on.

WHEN YOU ARE AWARE THAT YOU ARE THE FORCE THAT IS LIFE, ANYTHING IS POSSIBLE. MIRACLES HAPPEN ALL THE TIME, BECAUSE THOSE MIRACLES ARE PERFORMED BY THE HEART. THE HEART IS IN DIRECT COMMUNION WITH THE HUMAN SOUL, AND WHEN THE HEART SPEAKS, EVEN WITH THE RESISTANCE OF THE HEAD, SOMETHING INSIDE YOU CHANGES; YOUR HEART OPENS ANOTHER HEART, AND TRUE LOVE IS POSSIBLE. Don Miguel Ruiz

The emotional body

Anxiety is the bodies response to a threat. Our bodies are comprised of 80% water. Our subconscious mind is also 80% of what’s commonly known as the ice berg effect. Where most what we learn, how and why we behave. We only use a small amount of the brain for things like verbal communication, most of our interactions are recorded, subconsciously. Thus, we only use a small portion of our minds capacity. The other 80% lays dormant, in the individual.

Water, in the body also responds to emotions, or states of mind. The cellular body, within everyone, is the repressed, sub conscious mind. This subconscious mind is the human body, which receives stimulus and translates this to the mind, or the mind thinks of something and the body responds to the thought. Both are interconnected and work simultaneously with each other. Practicing mindfulness and being present in the moment, enables the person to feel emotions to their environment, or allows them to let turbulent emotions pass by, without affecting them. This is the challenge of the emotional body, as it rules everything in the individual.

Water responds to vibration. Science has proven this fact with the experiments on plants and by analysing through a microscope, the Fibonacci numbers, and sequences, that present through vibrational changes, in the water. Good thoughts help the cellular body to function in a healthier manner, negative thoughts possess and hinder the body, increasing sickness through depression or addiction.

Vibration is the body, feeling the environment, feeling the words spoken to them, feeling the ego and its commands, feeling the divinity and blessings felt, from meditation and service to others. Vibrating at a lower spectrum, when anger and vanity rule the human, the cellular memory records and sends out a signal, or feeling for the person, per external stimulus, such as admiration, validation etc., when the person doesn’t receive the same response, such as praise, admiration, or obedience, they will seek it out, from outer sources to relieve their inner turmoil and ego, which has been offended and slighted. If there is no outer source to respond to their needs, they may then go on to irrational or psychotic behaviours, to get their internal feelings met.

On the other hand, those who vibrate at a higher level, where they are consciously aware of their feelings and what these feelings react to, they can then allow the emotion to pass by, without reaction or concern, which in turn, programmes the mind to bypass, anxious and frightening thoughts, places, and people.

MOST OF OUR SELF-TALK COMES UNCONSCIOUSLY FROM OUR SUBCONSCIOUS. YET EVERY THOUGHT THAT EXISTS IN OUR SUBCONSCIOUS GOT THERE THROUGH A CONSCIOUS DECISION TO ACCEPT THAT THOUGHT.

WE NEED TO BECOME CONSCIOUS OF OUR SELF-TALK SO WE CAN AT WILL CHOOSE TO REPLACE NEGATIVE BELIEFS WITH POSITIVE ONES. WE HAVE THE POWER TO CHOOSE AN IDENTITY WE LOVE, BUT WE NEED TO DO THE WORK. THE PROCESS OF CHANGING OUR SUBCONSCIOUS BELIEFS REQUIRES AWARENESS, DILIGENCE, CONSISTENCY, AND REPETITION.

The mental body.

The intellect, the right brain hemisphere is the foundation and basis, for anxiety to breathe and grow. The mental body is the human’s ability to retain, recall and remember sequences, skills and to analyse data. The right hemisphere is the body’s ability to think rationally, sensibly, it’s the masculine brain.

The left hemisphere, is the creative, solution focused mind. The left brain is strengthened through mediation, nurture, and engaging with the intuition. When someone is focused with the left brain, they are in tune with their heart, with their desires, they can lose themselves in the activity and enjoyment of the moment. The left hemisphere is the feminine brain.

Some people are more creatively driven (left hemisphere dominance) and others are more rationally (Right hemisphere, literal thinking) driven. The challenge is to bridge the two hemispheres together. To unite the masculine with the feminine. This is called duality. To rise above the two hemispheres and acknowledge the good, the bad the ugly and the beautiful, to understand and accept all aspects of the self and the ego, without judgement. Which is achieved, through mindfulness and meditation.

THERE IS A THOUGHT IN YOUR MIND RIGHT NOW. THE LONGER YOU HOLD ON TO IT, THE MORE YOU DWELL UPON IT, THE MORE LIFE YOU GIVE TO THAT THOUGHT. GIVE IT ENOUGH LIFE, AND IT WILL BECOME REAL. SO, MAKE SURE THE THOUGHT IS INDEED A GREAT ONE.

The intuitive body.

This body responds to the sub conscious mind which holds 100% of the person and the souls voice. The soul is heard or understood, through the intuition. The intuition is the hidden part of us, the inner voice, the inner world of distant lands and adventures and all its entirety can be accessed, via the intuition. Most people who meditate can access their intuition in this way. Others are more adept at connecting with their core self and have epiphanies daily. Intuition is the all-knowing feeling, the gut instinct. The hunch or the unseen truth, that cannot be described in human earthly language.

The intuition is the gateway to knowing our core selves, through nurture, tenderness, and self-love, we discover jewels and hidden abilities, extra sensory perception is enhanced. It the individuals compass, or internal GPS system, which communicates to us through symbols, metaphors, and other

The intuition is strengthened by the pineal gland, the gland acts as a receiver for the human and helps to direct their life, per their soul’s desires. A strong pineal gland will enable the individual, with practice, to develop their extra sensory capacity, enabling them to address their psychology of their persona and shadow, directly.

MOST OF US ARE IN TOUCH WITH OUR INTUITION WHETHER WE KNOW IT OR NOT, BUT WE’RE USUALLY IN THE HABIT OF DOUBTING OR CONTRADICTING IT SO AUTOMATICALLY, THAT WE DON’T EVEN KNOW IT HAS SPOKENSHAKTI GAWAIN

The condition of the pineal gland strengthens intuition. If the gland is stagnant and diseased, through diet, lifestyle choices, medications. The gland fails to function at a healthy level for the individual, therefore the pineal gland lays dormant and unused. The potential of each human is lost, due to damage, dysfunction, and abuse to the organ.

The pineal gland is the seat of the soul; some scientists say it is the portal to other worlds. To strengthen this organ, the individual needs to reduce the fluoride in their diet, along with following a vegetarian, or vegan diet.

EXPERIENCE IS NOT WHAT HAPPENS TO A MAN; IT IS WHAT A MAN DOES WITH WHAT HAPPENS TO HIM. – ALDOUS HUXLEY

physical symptoms of stress

Flushing…. Shallow rapid breathing…Tense muscles… Fidgeting… Sweating… Acid indigestion…Dry mouth…Feeling you can’t swallow…Nausea… Needing the bathroom. The list is endless.

Where does your stress originate from? External factors, such as job loss or bereavement or internal, where the choices you make, lead you being overstretched, overwhelmed and stressed.

“The ultimate value of life depends upon awareness and the power of contemplation rather than upon mere survival.” Aristotle

External factors; there isn’t much you can do about external events that are out if your control, this holds true, even if the event is a problem with your own health and even lifestyle choices contribute to health problems. Whatever the event is, it’s easy to feel like you are a victim of circumstances, with no control over your own life. In most situations, the only thing you can change is yourself, mindful detachment will help you see that this is true. You may need to start with acknowledgment and acceptance first, because denial is the strongest psychological strategy, that will keep you from achieving your full potential.

Internal factors; sometimes stress of your own making, although it doesn’t feel that way. However, the choices you make in life can produce stress, if they are driven by deep rooted beliefs about yourself that are neither helpful or conducive to healing and letting go. Some examples of self-made stress;

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p<>{color:#000;}. I must be successful

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p<>{color:#000;}. The world is against me

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p<>{color:#000;}. I never get respect

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p<>{color:#000;}. I’m always overworked

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p<>{color:#000;}. I must fight to say no!

The body scan is a useful tool that helps to identify where stress is felt.

The Cellular structure

The cellular body is the blueprint or foundation for our existence. Our body is composed of 80% water; therefore, this water is what carries imprinted messages within the body via the emotions and into subconscious storage. The cells in our body are information codes, that are passed back and forth via the central nervous system. The cellular body is the total of all our experiences, physical, emotional, psychological, mental, and biological, including the sensory information and how we perceive things, from our own point of view.

What we feel is what we are in the cellular body. For example, if we feel sad, we express sadness or we will become apathetic or more reclusive. The cellular body is structured through the internal vibration of the thought, transmuting it into a feeling. If we feel anger, we are bubbling inside, we may start to pace back and forth to expend the energy that is felt through physical activity. Or we may sit and seethe, distracted from the surroundings because the internal commotion keeps us from thinking and feeling that we are in control. When we feel love or compassion, we feel a connection a uniting factor that enables the experience to be shared. The cellular memory is the information of all our surroundings, sensations, thoughts, feelings, and emotions. Certain sensations, thoughts and emotions can trigger the cellular memory.

To easily experience soul, find something you love to do and immerse yourself in it. Consciously savour a favourite piece of music. Consciously enjoy a walk-in nature. Really experience your breathing and the pounding of your heart as you exercise. Really be present to your partner, your kids, your pet or another, and you will know the contentment of soul.

Emotions and experiences from childhood are stored in the mind. Our sensory experiences are recorded through our five senses, which accumulates all the sensory stimulation and records and stores all the sensory data into the memory hard drive. These experiences, especially emotional experiences that impacted on our development, remain in the memory hard drive and are reactive or reactionary, when probed.

The cellular memory includes the whole of the body. Including the subconscious and the unconscious actions that are driven by thoughts and emotions. Our cellular body is controlled by our thought processes. Therefore, if we think of positive things, the cellular structures inside the body will Increase and enhance positivity. If we feel anger, the cellular body of water will be turbulent and this forces the person to adopt a fight flight reaction.

Stored in the cellular memory are all the forms that are conscious and unconscious patterns and behaviors. The unproductive patterns, such as habits, addictions, attitudes and behaviours impair our ability to feel well-being.

FEW ARE THOSE WHO SEE WITH THEIR OWN EYES AND FEEL WITH THEIR OWN HEARTSALBERT EINSTEIN

To quiet the overstimulated mind, mindfulness is a useful tool to help to reduce stress and increase positivity and productivity. It also helps the individual to take responsibility for their thoughts, accepting them as they are, or challenging the thoughts or beliefs, encouraging, and increasing well-being.

By default, the body is built to support health, harmony, and connection between all parts. When the body gets sick, (more chemicals upset the balance). Neuropeptides are cells that communicate with each other, brain to body, body to brain. These individual cells, including brain cells, immune cells and other cell bodies that encompass the human body, all have receptor sites that receive neuropeptides. The kind of neuropeptides that are available, are dependent on emotions throughout the day.

The chemicals running our body and brain are the same chemicals that are involved in emotion – thus, pay attention and be more aware of your emotions!

THE WORLD WOULD HAVE YOU AGREE WITH ITS DISMAL DREAM OF LIMITATION. BUT THE LIGHT WOULD HAVE YOU SOAR LIKE THE EAGLE OF YOUR SACRED VISIONS.” – ALAN COHEN

what is MINDFULNESS

Mindfulness is the energy of being aware and awake to the present moment. It is the continuous practice of touching life deeply in every moment of daily life. To be mindful is to be truly alive, present and at one with those around you and with what you are doing. We bring our body and mind into harmony while we wash the dishes, drive the car, or take our morning shower.

Mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting feelings, thoughts, and bodily sensations. By being fully present in this way – not forcing things or hiding from them, but being with them, we create space to respond in new ways to situations and make wise choices. We may not always have full control over our lives, but with mindfulness we can work with our minds and bodies, learning how to live with more appreciation and less anxiety.

Making mindfulness a frequent aspect of daily life requires training and a lot of practice. If you’re motivated, a fresh perspective can begin to emerge and extend to the whole of your life – when we start practicing mindfulness, we’re embarking on a journey that helps us live life more fully, to really be alive.

Mindfulness practices aren’t new – they have Buddhist origins and have been around for thousands of years. You don’t need to be religious or spiritual to learn to practice mindfulness and enjoy the benefits. For decades now, scientific research has been showing how useful these therapies are for reducing stress, anxiety, and depression, helping people manage a wide range of physical conditions, and for our general wellbeing. So, mindfulness isn’t only useful if you’re feeling stressed or have a mental health problem – it can help any of us enjoy a more wakeful, healthier, happier life.

Anyone can learn and practice mindfulness; children, young people and adults can all benefit. It’s simple, you can practice it anywhere and the results can be life-changing. There are different ways to develop an understanding of, and how to practice mindfulness in daily life. It can be learnt in person, either through a group course or one-to-one with a trained teacher. There are books, audios and videos and online courses too, where you can learn through self-directed practice at home.

When we become more aware of the present moment, we begin to experience afresh things that we have been taking for granted.

Mindfulness also allows us to become more aware of the stream of thoughts and feelings that we experience, it enables you to see how to become entangled in that stream in ways that are not helpful. This lets us stand back from our thoughts and start to see their patterns. Gradually, we can train ourselves to notice when our thoughts are taking over and realise that thoughts are simply ‘mental events’ that do not have to control us.

Most of us have issues that we find hard to let go and mindfulness can help us deal with them more productively. We can ask: ‘Is trying to solve this by brooding about it helpful, or am I just getting caught up in my thoughts?

Awareness of this kind also helps us notice signs of stress or anxiety earlier and helps us deal with them better.

Mindfulness is recommended by the National Institute for Health and Care Excellence (NICE) to prevent depression in people who have had three or more bouts of depression in the past.

We can’t escape problems and negativity. Escaping just brings denial and suppression. – We continue to carry the problem with us. Ironically it is our lack of acceptance and resistance to the problem that creates pain. Resistance builds up an energy wall or block that if not discharged, gets suppressed into the body. These blocks identify places where we have not enough understanding or love.

For good health, we must work through what we seek to avoid. Through self-care and love.

Living in the moment has many positive aspects, but it may not be so easy to stay mindful, when life gets difficult.

Acceptance is essential to mindful practice, which means seeing things in a clear way. Mindfulness is accepting and acknowledging what is happening in each moment. Whether the moment in question is good or bad.

Mindfulness is accepting yourself, as you are, with imperfections, flaws, and other personal vices.

Detachment.

When we are in autopilot mode, when we find we begin it over analyse situations or over engage with emotions and thoughts, we are effectively disconnected from the moment and our minds start to wander and brood or fantasize about the future. Detachment doesn’t mean not caring, it means to be able to engage, without emotional or mental interference. Detachment forms the core component of the mindful person, it allows the person to be at peace in themselves, accepting and acknowledging all life’s trials and tribulations, without opinion, emotion, and involvement.

Connect with the edge, the unknown, of your experience. Allow this pull towards unexplored territory to take you to new dimensions of yourself. Allow life to touch you in new ways. For this is how we truly live life. Become more alive as you grow through your consciousness barriers. Ask questions that seek answers beyond yourself. The depth of life is revealed as you go further into it.

Nurture great thoughts, for you will never go higher than your thoughts. Benjamin Disraeli

Explore what happens when you take the time to STOP and PAY ATTENTION. When we choose to slow down and really experience the qualities of our lives, we get a whole new perspective on what living is all about.

“We must not allow the clock and the calendar to blind us to the fact that each moment of life is a miracle and mystery.” H. G. Wells

assess your attitude in relationships

Be honest with your answers, as it is only you who is going to benefit from the mindfulness practice. Tick the question if you act like this with close family and friends. Circle your answer if you also act and react like this with distant relationships, such as work colleagues, your doctor.

Do you sulk if you lose an argument?

Do you understand your own feelings?

Do you find it easy to express yourself?

Are you confident in expressing your feelings?

Do you bear a grudge?

Can you see the other persons point of view?

Do you quickly go on the defensive?

Are you judgmental of others?

Do you take responsibility for your actions?

Do you get anxious talking to authority figures?

Is it best that no one knows the real you?

Are you easily led?

Do you worry about being dumped?

Are you needy?

Are you jealous?

Do you always have an agenda?

Do you blame others when things go wrong?

Do you enjoy closeness?

Do you tend to keep quiet?

Do you keep your thoughts to yourself?

Do you take criticism?

Do you have to be right?

Are you thin skinned (sensitive)?

Are you think skinned (emotionally resilient)?

Are you easily led?

Do you dread meeting new people?

Do you need to dominate conversations?

Many of these questions relate to qualities most of us would prefer to ignore or deny, by being honest with yourself and your answers, you can now see where you want to improve your relationships.

“I still need more healthy rest in order to work at my best. My health is the main capital I have and I want to administer it intelligently. – Ernest Hemingway

Don’t feel that as you’ve acknowledged your negative qualities means you must beat yourself up. You can choose to improve or work on a certain behaviour or simply acknowledge and accept it is there.

Re-living an emotion

Choose an event or an experience that was emotional in content rather than one driven by thought. For example; an emotional experience could be when you got mad when the driver cut you up at the lights. What did you do afterwards? How were you reacting? What thoughts did you have? Write them down and evaluate the experience, how you behaved, did the experience make you late, create frustration or upset. Write it all down until you recapture the feeling.

Did you feel disappointed at being late as it would affect your professional life? Did you feel angry at yourself for waving your fist in the air? Did you feel scared, worried, annoyed? What did you do to make yourself feel better?

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After writing the experience out, are you able to notice anything, were you reacting from autopilot, was your reaction, knee jerk automatic. This helps us to identify our own behavioural and psychological patterns and enables us to makes positive changes to them. Examine your emotional responses and find the root cause, if you don’t like how something makes you feel, you can change it.

YOUR IMAGINATION IS YOUR PREVIEW TO LIFE’S COMING ATTRACTIONS. – ALBERT EINSTEIN

monitor your behaviour

Tick each of the following that you agree with

Do you regularly eat junk food?

Do you regularly rush meals or eat meals on to go?

Are you too busy to make time to relax?

Do you feel isolated?

Do you feel breathless?

Do you find it difficult to talk things through?

Do you have to have things done in your way?

Are you irritable?

Do you feel you must do everything?

Is your life chaotic?

Do you take things too seriously?

Do you take on too much?

Do you keep putting things off?

Do you forget to ask for help?

Are you impatient, when waiting?

Do you feel overwhelmed?

Do you feel breathless, shaky, or sweaty?

Do you feel guilty, if taking a break?

Do you feel hard done by?

Do you ignore your stress?

Does it all seem pointless?

Are you too busy for holidays?

These questions are related to behaviours that are the result of stress, but also, they can add to the stress. However, if you answered yes to eight or more, then it is likely that you are showing signs of stress. The more yes answers = more stress!

concentration and focus

When meditating, you may find that there is nothing specific to focus on, apart you’re your breathing, which can make concentration difficult. However, to focus on mindfulness means to empty the mind of all thoughts and to be still. To help overcome the interruptions of the minds chatter, focus your attention on your breathe, listening, and feeling each movement. When thoughts invade your mind, just bring your attention back to the meditation, back in the now. You might also find that you drifted off mentally and have been deep in thought about something. This isn’t failure, it’s just how meditation is sometimes, gently bring your attention back to the meditation.

DOING, BEING AND BECOMING.

The first concept about mindfulness is being ‘in the moment’. This means being fully engaged in the task, activity, or communication in the present moment. It’s surprising how easily distracted we become when we are engaged in trivial, pleasant, or painful experiences. Being aware and mindful of your surroundings, helps to increase focus and concentration and allows the body and mind to connect, leading to a more meaningful experience.

It’s easy to stop noticing the world around us. It’s also easy to lose touch with the way our bodies are feeling and to end up living ‘in our heads’ – caught up in our thoughts without stopping to notice how those thoughts are driving our emotions and behaviour.

Doing is action orientated, it is where we are caught up in the activity, actively doing, but not necessarily with engaged attention. When we are doing, we are carry out a task that is recited to memory, and needs no thought or concentration. Doing is activity, or energy in action.

Doing mode is not conducive to creative thinking and doesn’t help you deal with unexpected problems, when people say, ‘I’ll sleep on it,’ they are really asking for a chance to retreat into being mode, where their mind can relax and open itself to lateral thinking.

exercise – doing

Write down everything you do in a typical day, include everything, such as what you made for breakfast, how long you spent at work, what leisure activities, or relaxation after a working day. This is to see how productive your current life is and to help you identify where you need to reduce stress, increase productivity. This exercise is for you to be able to assess how much of your life is running on autopilot.

As you complete this you will notice the tasks that you carry out for other people, children, parents, friends etc. Really explore where you spend your time and what you expend the most effort with. This exercise will help you to look at your day, and to decide where and what you want to change.

Next to all your activities write down how much you are fully engaged in each activity, with a scale of 1 -10. 1 being autopilot, and 10 being in full concentration. For example;

Be honest about your responses, did you give your partner your full attention, or did you have one eye and ear on the TV.

tHe busier you ARE; the more likely you are to living on autopilot.

Sometimes autopilot is useful, such as learning a new skill like driving or playing an instrument. You need to be fully engaged to master the basics, after practice, the skill becomes automatic. Once you master the new skill, you can then increase your performance by unconscious competence.

Journaling is a great way to release and let go. To get things off your chest. Our minds are our own worst enemies. The same thoughts go around and round in the same old ways and keep us stuck. If something bothers you, write about it. Get it out so you can see it from a different perspective. Let it out. Let it go. Owning and healing your pressure cooker is an important step in claiming your power, building your esteem, and making your stand.

I learnt during meditation, that inspiration does not come like a bolt or flash of insight, nor is it kinetic, energetic, striving, but it comes to us slowly and quietly and all the time, though we must regularly and every day give it a little chance to start flowing. By being mindful of interactions, we become more adept at listening to our inner voice, creating a stronger, more adaptable outlook, who has more control over their emotions and thoughts.

The first step toward change is acceptance. Once you accept yourself, you open the door to change. That’s all you have to do. Change is not something you do, it’s something you allow – Will Garcia

We are stronger when we BALANCE DOING with BEING. All work and no play throws our life out of balance and endangers our health. Our bodies and minds need sufficient rest for recuperation. This is critically important with the level of stress in our lives these days.

exercise one

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| <>. |<>. p<>{color:#000;}. Work related |<>. p<>{color:#000;}.   | <>. |<>. p<>{color:#000;}. Lunch break |<>. p<>{color:#000;}.   | <>. |<>. p<>{color:#000;}. Answering the phone |<>. p<>{color:#000;}.   | <>. |<>. p<>{color:#000;}. Social media updates |<>. p<>{color:#000;}.   | <>. |<>. p<>{color:#000;}. Going for a run |<>. p<>{color:#000;}.   | <>. |<>. p<>{color:#000;}. Shopping |<>. p<>{color:#000;}.   | <>. |<>. p<>{color:#000;}. Medical appointment |<>. p<>{color:#000;}.   | <>. |<>. p<>{color:#000;}. Surfing the web |<>. p<>{color:#000;}.   | <>. |<>. p<>{color:#000;}. Watching TV |<>. p<>{color:#000;}.   | <>. |<>. p<>{color:#000;}. Housework |<>. p<>{color:#000;}.   | <>. |<>. p<>{color:#000;}.   |<>. p<>{color:#000;}.   | <>. |<>. p<>{color:#000;}.   |<>. p<>{color:#000;}.   | <>. |<>. p<>{color:#000;}.   |<>. p<>{color:#000;}.   |

exercise two

table<>. <>. |<>.
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Now, look at your typical day, and compare it with your second list of activities you want to persue. Do you want to learn a new skill, hobby, or language? Or would you like to have more time to spend with your own personal hobby. Select a goal from the list of activities you would like to achieve, a realistic goal, such as, learning to cook a new recipe, or making time for focused meditation. The goal must be achievable in the space of 28 days.

Name seven different things that are achievable in 24 hours. Such as, making time to do homework with your child, or teaching something new. Alternatively, you may want to just learn to be more at peace within yourself, increased focused attention and relaxation may be the overall goal. Whatever it is that you would like to try to challenge yourself to competing.

being

Being gives your body a chance to rest a time to replenish emotional and mental resources. There is a thought in your mind right now, the longer you hold onto the thoughts, the more you dwell on it, which in turn gives life to the thought. Give it enough life and it will become real. Being is when our body returns to a state of quiet calmness, allowing the feelings of what is experienced, to be expressed.

[_ SO, WHEN YOU ARE LISTENING TO SOMEBODY, COMPLETELY, ATTENTIVELY, THEN YOU ARE LISTENING NOT ONLY TO THE WORDS, BUT ALSO TO THE FEELING OF WHAT IS BEING CONVEYED, TO THE WHOLE OF IT, NOT PART OF IT." -- JIDDU KRISHNAMURTI _]

Being is when we are at peace within ourselves, when we are engaging in meaningful activity, when we are sharing ourselves with loved ones. Being is the natural state of peace, well-being, and harmony.

“The man who has no imagination has no wings.” Muhammad Ali

Imagination is a tool of the soul. Our imagination gives us the opportunity to ‘try on’ new qualities and perspectives in our life. Through imagination, we can explore our past, problems, patterns, processes, plans, perceptions, principles, passions, and purpose to uncover new possibilities.

Without imagination, we stay stuck in the realm of the material, the past, the superficial and the literal. We remain one-tracked, instinctual and one-dimensional.

Our imagination comes from the soul, subconscious and our senses, both internal senses and the extra sensory perceptions of heightened sensory stimulus. Only through our imagination can we become multidimensional, experience more love, create more beauty, manifest more results, change our conditions, rewrite the past, and connect with divinity, purpose and discover the joys in our own life.

You see things; and you say, ‘Why?’ But I dream things that never were; and I say, ‘Why not?’ George Bernard Shaw

Take your awareness to new levels. Explore experiencing yourself in the act being aware. To do this, we need to go beyond the old mechanical patterns, compulsions, and rejections. We need to uproot the arrogance of the ego. Intuition and higher awareness is conscious of spirit and form working together. Being present and conscious within, we can then tune into the guidance and of our own soul. Enabling us to develop and enhance awareness to hear the subtle whispers of intuition through thoughts, feelings, and sensations.

Most of us are in touch with intuition, but were usually in the habit of contradicting or doubting the insight automatically, that we are not aware it has spoken. By increasing the ability to maintain awareness through mindful practice, intuition will increase and enhance, which then sets off a chain of events that correlates to the truth of the experience and enables wisdom and clarity to prevail.

THE FIRST DUTY OF LOVE IS TO LISTEN. – PAUL TILLICH

To easily experience soul, find something you love to do and immerse yourself in it. Consciously savor a favourite piece of music. Consciously enjoy a walk-in nature. Really experience your breathing and the pounding of your heart as you exercise. Really be present to your partner, your kids, your pet, or another, and you will know the contentment of soul.

h1<>{color:#fff;background:#632e62;}.

Colouring for relaxation

Colorings and art have long been used as a means of relaxation, the therapeutic benefits of engaging the body to assign different colour’s and shapes onto a page can be exceptionally liberating and relaxing.

In China, the monks in monasteries complete the mandala with colored sand and their finished products are breathtaking.

Children can be occupied for hours with a set of crayons and a picture to create a masterpiece of visually stunning strokes and designs. Colouring for relaxation is becoming a more acceptable form of therapeutic expression and healing, please enjoy the different prints to colour for your own, relaxation.

Journal notes

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Mindfulness, for anxiety and stress

Stress, anxiety and feeling overwhelmed is a common symptom among society today. The anxiety and stress can have a negative impact on the person and the persons environment. Anxiety is a symptom that can feel frightening, often limiting the life span and happiness of the individual. Robbing them of freedom, happiness and joy. In society today, everything and everyone is on go faster mode, rarely taking the time to smell the roses or observe the joys of nature and alike. The book is designed to help you to stop racing ahead with the clock of time and to teach you to look deeper at the situation, using mindfulness to enable the person to have control over their emotions. This mini book will educate you on the sources of anxiety and also includes relaxation tips and colouring for therapy.

  • ISBN: 9781370180301
  • Author: Kelly Bristow
  • Published: 2017-04-03 19:35:12
  • Words: 7714
Mindfulness, for anxiety and stress Mindfulness, for anxiety and stress