Today's Topic - Mindfulness "When you are washing the dishes, wash the dishes.
" I got this from a Tibetan monk and it is a great affirmation and example of mindfulness.
Mindfulness is living in the moment, being completely aware of the present.
This seems like a huge challenge because we assume our minds will not stop its incessant chatter.
It's actually quite easy.
Our goal is not to remain mindful every moment of every day and reach enlightenment.
We just want to set aside a piece of our attention and tell it to watch us as we go through our day and alert us when we start going off on a negative tangent.
It's amazingly simple.
Most of my panic and anxiety came because I was focused on what was going to happen, or what had happened in the past.
I didn't realize that while I was lost in thought my shoulders, chest and back were starting to tense up and my breathing grew shallow.
This is a perfect example of not being mindful because, if you let it continue unknowingly, a panic attack is imminent.
You reach panic because your focus jumps from negative thoughts to the odd, weird, painful body sensations, these thoughts built up.
You begin to think "what if...
" about these sensations.
This is a future concern and it is true for all people who suffer from anxiety whether someone is just a little anxious because they have to meet someone new or, in a severe case, someone who has severe anxiety and panic attacks daily.
In all situations, those with anxiety are not aware of the present, they are fixated on the future, or sometimes the past, and they are being swept away by their thoughts.
The image of a river is a great metaphor for anxiety, panic and mindfulness.
The water in the river is the current of thought in your mind.
If you are on the bank watching the thoughts pass by (being mindful) you are safe.
If however, you unknowingly let yourself wade out into the current, you start to get anxious.
If you wade out too far in the current, it can sweep you away toward panic.
Being mindful is staying on the bank at a safe distance from your negative thoughts.
The beauty of being mindful is, the longer you stay on the bank and watch the thoughts flow by, the flow of thoughts decreases and turns much more positive.
Finally, the one-time torrent of thoughts that would flow through your mind, is now down to a trickle.
As I said, when I develop a mindful attitude, I start to notice when my shoulders begin tensing.
Then I ask myself, "what was I just thinking about?" It is usually about a call I need to make, what I should have said to so and so, why I am headed toward disaster in my job, financially or similar.
You know, just your run of the mill negative thoughts.
Then I sort through these thoughts (get out of the river) and focus on releasing the anxiety that just built up and go about my business.
You will find, as I did, that when you stay mindful, with your thoughts in the present, you will be more clear headed and when you start to feel anxiety building, you can choose to release it somehow.
If you can't do it mentally, just get up from your desk and get a drink of water, mow the lawn, vacuum the carpet, exercise or meditate.
So here is the technique for being mindful: Tell yourself; set this intention: "I'm going to watch what I do today and as soon as I start thinking a negative thought, I'm going to stop it.
If I start to have an odd feeling, or a negative sensation in my body, I'm going to become aware of it instantly and check myself and my thoughts for the cause.
Then I'm going to let it go, and focus on positive things.
" This isn't being self-conscious.
It's actually being self-aware.
To your health and success! You are on track!