I have a confession: it seems that my default mental condition is a chattering "monkey mind" - planning, analyzing, and sometimes worrying. Honestly, I deal with this on this on a nearly daily basis.
Almost 18 years ago I finally tried yoga because I was looking for relief from back/neck pain and anxiety. It was a pleasant surprise to find that basic spinal movements helped me feel better physically. However, throughout the class my brain was still spinning thoughts of "am I doing this right?" or "I don't think I'll ever be good at this like her." Then we got to Savasana - final relaxation. I was miserable trying to be still, thinking of my lunch and the work waiting for me on the desk. How could I possibly relax?
But I also discovered that being focused on breathing helped me let go a little. This was the beginning of understanding mindfulness: the more I had a focal point for my brain, the less it drove me crazy. I also learned some great tools from a mental health therapist about 10 years ago that made a big difference in my life - more on that in a bit.
Here's what I find helps calm the mind:
* Observe the thoughts that come through.
Don't try to control them, but also try to let them come and go. Think of them as balloons or clouds floating by.
* Listen to and feel the breath, in and out.
What's the depth, pace, texture and physical sensations that happen with each inhale and exhale?
* Stay in the NOW by paying attention to the 5 senses:
Sight, Smell, Taste, Hearing, and Touch. As soon as thoughts go to judgment (why does that hurt?), planning (oh I need to make that appointment), or rehashing the past, go back to the beginning.
* EFT Tapping - Emotional Freedom Technique tapping technique.
I have begin to introduce this technique in my classes. I am doing some training and will continue to share what I know. For now know that it's a technique often used with people dealing with PTSD and anxiety. It uses a combination acupressure points and statements to interrupt the cycle of negative thinking and calm the nervous system.
I'm including a link to a brief video demonstrating the technique for you to try below, and a chart of the tapping points. If you give it a try, let me know. Or let me know what you do if you feel anxious, stressed, or depressed that helps YOU.
