Mindfulness
Mindfulness
Basic introduction to mindfulness a.k.a the Here and Now, or being in a state of awareness. This is only a powerful starting point and not an all encompassing explanation.
When we get anxious or upset it is important to feel the feelings and then to sooth ourselves. Perhaps you are grieving the loss of someone or something important. The sadness of this loss seems to take over. Or you feel pulled in 10 different directions by home, children and eldercare or our career. It can be a temporary scare such as a mammogram that comes back questionable, or long term such as caring for difficult teenagers or serious illness in the family or even ourselves.
These types of events can raise our heart rates and blood pressure. they typically raise our cortisol levels, the chemical that helps energize our bodies to defend ourselves by running or fighting.
We have all been taught to take a deep breath and count to ten. There is some truth to that. But really, ok, I’m home alone, or driving in my car or caring for people in my life perhaps preparing dinner. What can I do when my mind keeps going to my worry, pain and anger?
We can practice being “in the moment”.
What? Being present in our bodies.
What does that mean? It means we come back to what is right in front of us. Seeing with our eyes what is in our visual field. Feeling with our hands what we are touching. Smelling the smells around us. Hearing the sounds in the room, car or office.
Ok, how does that help you ask?
I don’t know about you but I can be driving down the road, it is a beautiful sunny day. The leaves and flowers are budding. Outside it is GEORGEOUS. Do I see it? No! I’m replaying the argument I had that morning with my husband or teenager. I’m seeing the angry face, replaying the tape of the conversation in my head imagining the scene. Flowers? Green trees? I’m lucky to stop the car if someone stops in front of me. That brings me back for a moment. Whoa, I nearly rear ended that little green smart car with my big white SUV. There! There you are. Now you are in the present moment. You see the car in front of you. Now the goal is to stay there.
Call out what you see feel and hear if you can. Say what the car seat feels like under your legs. Feel your foot on the gas pedal. Is the air in your car warm or cool? Call out if the sun is bright or the sky is cloudy. Now you are on your way to what the new generation is calling “mindfulness”.
Okay, really? you say.
Yes, really. There is now a long history and a large body of research backing this technique. If you are curious check it out on the internet. I love the internet, there is so much information to be found. The American Psychological Association has done its research and has good research demonstrating: Emotion regulation, decreased reactivity, increased response flexibility, decreased stress and anxiety and reported higher satisfaction with life.
