Sit Down and Meditate!

Mindfulness is not a sprint. It is not something you will master and get the benefits of right away. Mindfulness is a practice that takes time and effort to develop. Sometimes a lot of time. There will be days, weeks or months when you feel like you are as far away from being mindful as you can possibly get. And there will be days, weeks or months when you feel like you are very present and calm as you go through your day. What is important is to continue practicing mindfulness.

I once had a meditation teacher who would say “Don’t break the string, don't break the string!” What he meant was that by meditating everyday, over a period of time, is when the real benefits of mindfulness practice show up. It doesn't matter if you practice twenty minutes or five minutes. What is important is that the string is not broken by missing a day. 

Mindfulness is not about trying to control your thoughts or feelings. It is not about trying to make yourself be more positive than negative. It is about accepting yourself as you are, without judgment. When you practice mindfulness, you learn to observe your thoughts and feelings without getting caught up in them or trying to push things away. We are just sitting with what is. There is a lot of research on the benefits of doing this on a daily basis. Stress, anxiety and depression can all be greatly reduced. Mental focus and physical health can be increased.

When you are mindful, you are not dwelling on the past or worrying about the future. You are simply experiencing the present moment. This is why it does not matter if you have not meditated for five years after the last time you sat down and meditated. What is important is to sit down and meditate again! And try not to break the string. If you do break the string and miss a day or a month, you just start again. 

That is the great thing about meditation practice- you can always start back up again. 

Mindfulness is a practice that can be done anywhere, anytime. Ideally it is best to practice sitting meditation for a certain period of time each day. But you can also practice mindfulness while you are walking, eating, doing the dishes or driving. There are many different ways to practice mindfulness as you make your way through your day. You just have to want to do it.

Mindfulness is a powerful tool that can help you to live a more present and fulfilling life. It can help with your blood pressure and immune health. There is so much research on the benefits of mindfulness practice. It is not a quick fix, but it is a practice that can be very beneficial in the long run. The more you stick with the practice, the more you will notice things about yourself and your brain changing (see neuroplasticity). It takes time but all you have to do now is sit down and meditate. Try not to break the string. See what happens.

Anxiety and Mindfulness

Before I started practicing mindfulness I suffered a severe anxiety disorder. For decades my anxiety was so bad that I could not go anywhere without Xanax in my pocket. I was mostly confined to my house, too afraid to step outside and I felt that at any second the floor would be pulled out from beneath me. Anxiety greatly compromised my life. I had to drop out of a Master’s program in English Literature because my anxiety prevented me from driving to school and sitting in class.

Anxiety is a common mental health disorder that affects millions of people worldwide. It is a feeling of unease, fear, and apprehension about what the future holds. Many things can trigger anxiety, from stressful life events and health issues to genetics and brain chemistry. Some of the symptoms of anxiety include worry, restlessness, intrusive thoughts, rapid heartbeat, sweating, difficulty concentrating, an inability to be still and a feeling of danger being just around the corner. 

This is the problem with anxiety. Just because you feel afraid does not mean you are in danger. Anxiety is a liar and a thief. I thought I was going to die hundreds of times, but here I am.

Fortunately, there are effective ways to manage anxiety. One of the most effective techniques to manage my anxiety has been mindfulness. Mindfulness is the practice of being present and focused on the moment without judgment. It involves paying attention to your thoughts, feelings, and surroundings, and accepting them for what they are. 

When it comes to anxiety, mindfulness is a powerful tool. And just like any tool, if used correctly it can be used to build incredible things- including a life that you thought was impossible to live. At one point I could not drive across bridges. Out of the question. Now I could care less. I even drink coffee now, which I could not touch for years. If I can do it, so can you.

By focusing your attention in the present moment, you can break the cycle of worrying about the future or dwelling on the past. Anxiety is the fear of a future threat (just around the corner). By bringing your attention into the present moment, anxiety can’t keep its grip on you.

Many studies have shown that practicing mindfulness can reduce anxiety symptoms and improve overall well-being. 

Mindful breathing is one of the most common mindfulness techniques used to manage anxiety. It involves taking deep breaths, focusing on the sensation of air moving in and out of your body, and letting go of any thoughts or feelings that arise. This can help slow down your body's physical response to anxiety, such as rapid breathing or a racing heartbeat. A person can do this practice anywhere and anytime.

Another mindfulness technique that can be helpful for anxiety is meditation. This involves sitting comfortably and mentally scanning your body from head to toe, noticing any areas of tension or discomfort, while focusing your attention on the breath as it moves in and out through your nose. Learning to be still with yourself and your anxiety even if just for five minutes is an effective way to combat anxiety because you are learning how to directly confront your anxiety without feeling in danger. Remember that just because you are afraid does not mean you are in danger. The trick is to accept and breathe your way through the uncomfortable and sometimes terrifying feelings of anxiety.

In addition to these techniques, there are many other mindfulness practices that can help manage anxiety, such as mindful walking, mindful eating, and mindful awareness of your surroundings. The key is to find a practice that works best for you and to make it a part of your daily routine (especially if you want to get off those sedating pills).

Anxiety is a serious mental health disorder that can impact every aspect of one's life. It can keep people confined to their homes for a lifetime and/or it can make a person feel so uncomfortably restless and stimulated that they are compromised in all aspects of their life. By practicing mindfulness, individuals can learn to be present and focused on the moment, reduce or eradicate symptoms of anxiety, and improve overall well-being. If you are interested in living a life with much less anxiety, mindfulness is your superpower.