Dear reader,
I believe living a happy life involves learning how to be present when uncomfortable thoughts persist. My own anxiety has always manifested like a strong wave crashing over me. It’s that uncomfortable moment when your fingers tingle, your heart skips a beat, and you feel an overwhelming sense of dread.
Your mind starts racing and creating scenarios that seem so likely and real.
But using simple mindfulness exercises like the one below can help bring you back to the present moment and help you find a sense of calm and clarity in those uncomfortable moments.
There is nothing fancy here, no timer or special requirements. We’re not striving to push away our thoughts, just to sit with them and notice how calm our body can become regardless of their presence.
This exercise is simple and is a tool anyone can benefit from. Here’s how this gentle mindfulness exercise works.
1. Notice how your body feels
Begin by noticing how your body feels in this moment, but try not to label it as feeling “good” or “bad”.
Just allow it to be.
Your heart might be racing faster, and your fingers might tingle. You may have a sinking feeling in your stomach. You might just be stuck focusing on thoughts of the past that you’re finding hard to shake.
You can bring your awareness to these sensations by reminding yourself why you’re feeling them. For example, you can say to yourself;
“I’m feeling these things because of anxiety, and that’s okay.”
It’s important to be gentle with yourself at this point, especially if your mind is racing. Remind yourself that it’s okay to feel the way you’re feeling, and everyone feels these things sometimes.
2. Focus on your breathing
Once you have done this, you can focus your attention on an anchor. My favourite method is to focus on the breath. The breath is the rhythm of life and is always there to bring you back to the present. When your breathing calms, your body follows.
You can close your eyes for this exercise if you like, but you don’t have to.
Notice the rhythm of your breathing. How fast is it? Are you breathing deeply, or is your breathing shallow?
You may feel uncomfortable with persistent thoughts, but gently focus on your breathing. If you get distracted, just bring your awareness back to the rhythm of your breathing.
There is no time limit here. Just keep going for as long as you need or want to.
Notice how your breathing slows and you inhale deeply into your stomach. Allow the tension in your body to flow out with each exhale. Your breathing will become calmer and calmer, and you may feel the uncomfortable sensations in your body ease.
3. Be patient with your thoughts
As you continue, you might notice your uncomfortable thoughts coming back, but that’s okay. You’re not trying to shove them away. They are okay to be there.
Many people think that mindfulness doesn’t work for them because they can’t completely clear their minds. In my experience, that’s impossible. It’s normal to have thoughts come and go.
You’ll notice that even if they stick around for a while, you’re calm and safe regardless.
And this is the point. Your body has now relaxed, and even though you may still be experiencing uncomfortable thoughts, you’re not overwhelmed by them. You’re simply observing them being there.
You’ll see that you can allow them to be there and be safe at the same time.
Keep focusing on your gentle breathing and be patient with yourself. There is no need to rush this exercise.
There is nothing you need to do or fix. You are simply existing right now. You are here, and you are breathing calmly, and that’s all you need to be.
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