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Calm down meditation9/27/2023 One day when they were home alone, he suffered a massive heart attack. Moon was raised by her grandfather, who struggled with chronic health problems. For Mavis Moon, however, social media is what helped reunite her with a long-lost family member: a blue, stuffed toy dog. Sometimes, that connection can restore old relationships or begin new ones. Many of us associate connection with social media: connection to the world, to friends and family, and perhaps even to others who share their ideas and hobbies. You might feel like staying with it longer, but that’s up to you. And just like the previous step, this step can be as short as one in-breath or one out-breath. In this step, there's no need to deepen or slow your breath at all just let your body breathe however it wants to. These sensations anchor you in the present moment. With gentle curiosity, watch the flow of changing sensations at the nostrils. Pay attention to the sensation of air touching your nostrils as you breathe. Stay with it longer if you like, but it can be that quick. This step needn't take longer than one in-breath or out-breath. But if you dive straight through the wave, it's no problem. It's like playing in the ocean: When a wave is coming, and you try to plant your feet and resist, you get knocked over. If you can stay with these bodily sensations and watch them, rather than taking the bait of anxious thoughts, you can let tough emotions pass without taking too much heat. Maybe it's a twisting in your gut or a tightness in your chest or warmth on your face. If you notice sensations that seem connected to stress or anxiety, those are especially good to pay attention to. ![]() (Yeah, I know, easier said than done.) I also needed a bite-sized way to do that so I could deal with my anxiety right away in the moments it arose. These two insights combined revealed my solution: I needed to turn toward my difficulties and not flinch away from them. “Discomfort avoidance is the common thread that binds all anxiety problems together.” - John Forsyth, Ph.D., and Georg Eifert, Ph.D., psychologists specializing in anxiety "Short moments, many times.” - My meditation teacher, the Tibetan master Tsoknyi Rinpoche (and a zillion other Tibetan masters this is very old advice) Instead, I felt betrayed by my own meditation practice after all that training, I couldn't handle basic, everyday life? I tried to use my new-found meditation skills to relieve my anxiety, but it didn’t work. Was I really doomed? Of course not, but that's why anxiety can be so difficult.Īnxiety takes a tough but manageable situation and convinces you that it's unbearable and unfixable, a disaster.
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