"Change your thoughts and you can change your world."
- - Norman Vincent Peale
According to the National
Science Foundation, the average person has approximately 12,000 to 60,000 thoughts
per day. An anxious person could probably double that number. Since
our thoughts affect how we feel, whether we are conscious of them or
not, it is beneficial to increase our self-awareness in order to change
the thoughts that cause anxiety.
The following mindfulness
exercise can help us to do this:
Find a quiet, comfortable
place to relax. Make sure there are no distractions and that you are sitting in a
supportive position or lying flat. Rest your hands on your lap or at your
sides, palms face up, open to receive feelings of peace and relaxation. Begin to notice your breath. You do not need
to alter your breath in any way. Just notice your chest or abdomen rising and
falling. Notice the air as it enters your nostrils, then as you exhale.
We hold a lot of tension in our face, so consciously try to relax your
eyelids and your jaw muscles.
After
taking approximately 10 breaths, turn your attention inward to your thoughts.
See your thoughts as colored autumn leaves floating on the surface of a
stream. Notice how some of the leaves float continuously up the stream,
while others swirl around in a circular pattern. These may be repeating
thoughts that play like a record and feed fears and insecurities. With curiosity
and no judgment see these leaves in your mind and, one by one, allow them to
break out of the circle and float up the stream, being led by the current.
Notice how other leaves are
stuck behind a tree limb that juts into the water from the shore. These may be
stagnant thoughts that do not serve you but that are so familiar you are
hesitant to let go of them. Again, with curiosity and no judgment, see a
great ripple in the stream that stirs the leaves out and away from the limb.
See them bobbing on the surface of the water and then joining the other
leaves floating up the stream and into the distance.
When practicing
mindfulness, we need to remind ourselves that our brain is always generating
thoughts; during sleep, in the form of dreams, even during moments of
mindfulness. The goal is not to eliminate thoughts altogether but to simply be
aware of them without judgment.
May we all be
willing to give
ourselves the gifts
of peace and relaxation and to practice this
on a daily basis.
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