force

i had a nightmare and woke up and drank some water and when i fell back asleep it turned into a dream. you can try but you cannot force things. if i’m feeling discontent, like i’m selling myself short or worked up into some resistance, i try to locate what i’m fighting and stop. you can allow things to be the way they are and still want to change! just be present with yourself and work on it a little every day.

katya selfie 2019

guided mindfulness

a group exercise

by Katya Mills

Let’s try and get centered for a minute. Okay? (get permission from group). I am going to ring these Tibetan bells to start and to finish. I want you to relax. You can close your eyes or keep them open. You can relax your eyes and soften your focus. Let yourself get comfortable in your chair…

Ring bells

Now notice your breath. You can breathe in through your nose and out through your mouth. You can imagine yourself inhaling sweet goodness and exhaling all the negative energy you may have picked up along your way here. Just breathe in that yummy oxygen… let all the bad stuff go. You do not have to breathe deeply but you can if you want. The point is to notice your breath and not change it.

Feel how the chair supports your weight.

Notice the fabric surrounding your toes.

Notice the floor beneath your feet.

Notice any thoughts coming into your head, just notice them.

See if you can watch them and let them go on their way, like mist carried off on a breeze.

Come back to your breath…

Notice your sensations

What do you feel against your hands

Your arms, your back, your legs

Feel the chair supporting you

Notice any feelings you are having at all, try and just notice them

Let them pass by like clouds across the sky

Come back to your breath…

Inhale the good energy…

 

Ring bells

channel anxiety into

today is monday. i have a full work week ahead of me. i wake up semi-refreshed and with a narrow window to make coffee, oatmeal, shower, make up, and dress for the day. i experience the anxiety at first in waking. prayer is helpful to offset it. mindful interaction with my cats. calling someone i love to let them know i care. a mantra i repeat aloud: nam-myoho-renge-kyo. an affirmation: yes. you can do this. the world is yours. basic morning rituals. i hope not to push this anxiety away. it gets larger as i am driving on the freeway. offset it with national public radio. mindfulness in driving. feeling the sensation of the steering wheel. listening to the sound of the road and the engine. soft focusing my eyes so i can see the morning sun as it hits the trees on either side. reminding myself i am capable. i will do the best i can today. i may make mistakes and that’s okay. turn the radio down. i try and half smile or even sing a song out loud to myself. look at the city skyscrapes as i pass through downtown. today is monday. if i stay fully present, in the here and now, it is no different than any other day. i can experience it the same if i breathe deeply and pay attention, and bring my wandering mind back into the moment. i cannot stop my mind from wandering. notice where it goes. remembering something which happened yesterday. last week. concerned about the upcoming holidays. or a particular event coming up. i radically accept that it is the nature of the mind to fall into the past and future. my mind is sensitive. it is trying to help me. it just goes about sometimes the wrong way. gently bring my thoughts back into the moment. oh! there it goes again drifting away. its okay. bring it back. gently. try not to judge myself. try not to judge anyone else. this is all information and im curious. i like to learn. the world is a fascinating place to live. i have anxiety and its not gonna kill me. its trying to help me gear up for the day. tackle all my challenges. i want to relate to it. form a working relationship with my anxiety. put a hat on it and give it a name and a purpose in my life, today.