| We seem to live in a world where 'worry' seems | | | | the breathing. The main thing to remember is not |
| to be of everyday ordinary living. We 'worry' | | | | to be harsh on yourself if you find that your mind |
| about everything and this stems from not living in | | | | wanders off and drifts. Remember to keep |
| the present moment but having our minds in past | | | | coming back to the breathing. |
| experiences or thinking about what 'may' or 'may | | | | 3. This is a technique that requires patience and |
| not' happen. | | | | practise and with time you will find yourself |
| One of the most effective ways of releasing that | | | | focusing on the breathing and dealing less and less |
| worrisome feeling is through what is termed | | | | with unwanted thoughts. |
| 'mindful' meditation. This is a meditation based on | | | | Mindful meditation is quite different from other |
| focusing on the present moment, allow thoughts | | | | meditations whereby you may be focusing on a |
| to pop up and not judge yourself. | | | | mantra, affirmation or attempting to hold a |
| A good way to start is by: | | | | picture in your mind's eye (visualisation). |
| 1. Sitting comfortably in a chair ( preferably a | | | | As you become proficient in this form of |
| recliner or lounge chair). ensure you are wearing | | | | meditation you will also notice that each time you |
| loose clothing and you are in a quiet place. Find a | | | | enter this state you will do so more quickly and |
| place in your home if you can that is free of | | | | easily. The worrisome state will not only begin to |
| clutter preferably and make sure the phones are | | | | dissipate during the mindful meditation sessions |
| off and it may also be helpful to have a 'do not | | | | but you will begin to become more and more |
| disturb' sign on your door. This is an important | | | | aware of present moment living. In becoming |
| time and an interruption can often startle you. | | | | more 'present' and in the 'moment' as opposed to |
| 2. Begin by becoming aware of your breathing as | | | | pondering about the past, what happened 10 |
| it flows in and out. th9is aids you in both | | | | years ago, a year ago, last week or yesterday, |
| establishing and maintaining your focus on the | | | | and not putting energy in what might occur |
| 'present moment'. Notice as you breathe the | | | | tomorrow or if you will be safe and happy next |
| thoughts that arise - be it worry, fear, anxiety, | | | | week, a month, a year or 10 years from now, |
| distress or concern for something, some person | | | | you begin to live more harmoniously with yourself |
| or situation. Just note it and return to focusing on | | | | and others. |