Good Day,
I am Marcyline Bailey of Real Social Workers Online Magazine and you are inside the Get Through the Holidays Without Losing It Challenge for hardworking professionals who want to be happy.
I was in the grocery store looking at tomatoes and a man, who was also shopping, came up to me telling me that I should get tomatoes that were vine ripened. He convinced me that they were much better than the ones I was looking at.
On another occasion, another man, who was shopping, approached me insisting that I would not be disappointed if I bought a certain brand of frozen meatballs. It was the holiday season I needed meatballs for an appetizer I was making. Okay, so I bought the brand he suggested, and they were delicious.
I have several stories about people approaching me sharing their experiences with a product or food item. Yes, I’ve also had people tell me to avoid some items, too. Have you had similar experiences? It can feel funny if you don’t know the person, and some suggestions must be taken with a grain of salt.
Today, I want to share a strategy I have used to transformed how I deal with stress and anxiety.
Anxiety is most profound when we allow our thoughts to dwell in the past or the future. We place our attention, energy or time on replaying events that occurred in the past. Thoughts revolve around “if onlys.” The replay does not change or solve the concerns but contributes to unresolved emotions.
We also worry about things that have not yet occurred. We imagine and play out “what ifs” in our minds. This contributes to feelings of anxiety and increased worry.
I found that by using mindfulness, I could create a mental and emotional oasis for myself. As I made mindfulness a habit, I could draw on it when I felt nervous, anxious or uncomfortable.
What is Mindfulness?
Mindfulness is a practice in which you learn to live in the moment. You are also taught to become aware of your thoughts, feelings and body sensations. Mindfulness is the antithesis of mindlessness.
Let me give you an example. Let’s say you drive the same route to work every day. You start to play less attention to the surroundings because the road, the landmarks, and the flow of traffic are familiar to you.
One day, you notice that one of the buildings has changed its signage. It surprised you. You are curious about the change, so you go to the store on your way home from work. When you mention the change, the store clerk tells you that the signage changed over two weeks ago. You leave the store wondering how you didn’t notice. This is an example of mindlessness.
Essentially you were driving to and from work on auto pilot.
Mindfulness calls for paying attention to the present moment. Instead of focusing on “what if” or “if only,” we are taught to focus on “what is.” Focusing on the present limits our preoccupation with guilt, shame or regrets of the past. It also prohibits fear of expectations in the future.
Dr. Jon Kabat-Zinn is a leading researcher and developer in the use of mindfulness based stress reduction. Dr. Kabat-Zinn’s decades long research focused on how the mind and body interact related to healing. He also found clinical uses for mindfulness in the treatment of chronic pain.
Mindfulness has been used successfully in medical settings and has become a more mainstream practice.
This week we will share examples of mindfulness exercises that keep you in the moment.
One way to begin is to bring your awareness and attention to your breathing. This is sometimes called mindful breathing.
Mindful breathing
Find a comfortable space where you have a few moments alone without interruption. You may sit upright or lie down, whichever is most comfortable.
Begin by Breathing naturally as you would normally. Closing your eyes may help you to pay more attention to your breathing without distractions.
As you breathe in through your nostrils, notice the temperature of the air. Notice how it feels as the air moves through your nostrils into your throat, down your trachea into your lungs.
Notice the sensations of the air as it flows past the nose hair and touches the back of your throat. As it fills your lungs, notice the sensation of your rib cage expanding and your lungs filling like balloons.
Form a circle with your mouth as if you are going to whistle. Breathe out through your mouth allowing the air to flow evenly. Notice the flow of air as it flows from your lungs, through your trachea to the back of your throat, into your mouth and through your lips.
Experience the sensations as the air touches the back of your throat. Notice the sensation as it brushes past your lips. Become aware of the temperature as it flows out of your body.
Continue to focus your attention on your breath, noticing the sensations for a few moments.
Slowly bring your awareness to the room by moving your hands or feet. Begin to readjust your shoulders. Slowly open your eyes gradually allowing light to come in. Once your eyes are completely open, sit for a moment to gain full awareness of the present and where you are.
Continue to watch @happyin30 Instagram TV for more Get Through the Holidays Without Losing it posts. Also, for more resources go to our Holiday Gifts Page
I’m Marcyline Bailey and as always Take Good Care
“I work with social workers and hard working professionals who want to be happy. I would love to hear from you.” You may join the conversation by commenting on this post or on our Facebook fan page REAL Social Workers Online Magazine or connecting with me on LinkedIn.