Mindfulness For Anxiety Action Guide
Like tapping (see some of my other posts), the practice of mindfulness is a potent deterrent for anxiety. When combined with tapping (and even by itself), mindfulness is a powerful antedote to worry. In this article, I will provide you with a basic introduction to Mindfulness, which will be enough for you to try it on your own. Please take the time to learn to live more mindfully by practicing watching your breath and your thoughts. There is no wrong way to do this – just do it and know that everyone has wandering thoughts.
Begin your mindfulness practice by focusing on your breath. To help ground you for the session, start with a deep breath into the belly and then an exhale out of the mouth like you are blowing out of a straw. After 5 or 6 deep breaths in this fashion, breathe normally through the nose for the rest of your practice.
With your eyes closed, focus on the inhale and exhale of your normal breath. Some people find it useful to use a mantra to focus on – that is a word or phrase that you say aloud and/or chant., particularly on the exhale. It can be ‘Om’, something like ‘Peace’ ‘Love’ ‘Calm’ or anything you want. You can also use meditative music, or a guided meditation if that helps you stay focused.
When you find your mind wandering, and you will, simply return to observing your breath for a minute or so to get back into your practice. You might say aloud ‘thinking’ to label what occurred (your mind wandering to other things) without judging it as bad or good.
Observe – your thoughts, feelings and sensations as they occur- relaxed observation of the present moment is one of the main objectives of mindfulness (though Buddhists would say there is no goal).
Release - feel into and release any thoughts, feelings or sensations without any judgment – this is critical to get the full benefits of mindfulness.
The more you do this, the easier it becomes.
You can also practice more active forms of mindfulness for those who can benefit from something more involved, ie. mindful movement, mindful walking or mindful eating.
Begin by setting aside 5 minutes to practice mindfulness the first week, then increase it to 10 minutes and continue to increase your time every week or so until you are practicing 20 minutes. If you can’t manage 20 minutes, do what works for you. Even 5 minutes each day (or twice a day) will help you being more at peace
Want to learn more about coping with anxiety during the pandemic or other difficult times? For a limited time, I welcome you to contact me for a FREE TAPPING AND MINDFULNESS SESSION. Message me through FB Messenger (Joseph Mitchell III) or Text me at 267-269-5671.
Joe Mitchell, is a High Performance Coach, who has logged over 35 years of in-depth study of personal and spiritual development. In his studies, he has done hundreds of self development courses, spiritual retreats and health related workshops. Coach Joe is a certified yoga teacher, meditation teacher, EFT Practitioner, NLP Practitioner and a graduate of three coaching academies. He was also a member of a religious order for 5 years. In 2016, after a 20 year career as a criminal and personal injury attorney, he decided to turn his heart's passion into a career as a Success Coach, Motivational Speaker and Trainer. For information on Coach Joe’s programs, high performance videos and to apply for a Free High Performance Session click the following link http://www.activateyourgreatness.com/free-session