Your Mindfulness Toolkit for Easing Anxiety, Post-Traumatic-Stress, and Perfectionism.
Mindfulness is the act of bringing our attention to the here and now - the present. It is intentional and focused. It is led by your decision to open yourself up to the moment - to all that surrounds you and all that is within you.
Use this practical guide to learn new ways to bring your actions and attention into the present. Anxiety often pulls our focus to the future. All the ‘what ifs’ and ‘what abouts’. It can also pull us into the past where depression and trauma live. It can be healing to visit those places sometimes - the past and future. After all, they are part of our story, told and untold. But we don’t want to live in them anymore. We want to live in the present.
Squeeze the Lemon.
This is a shortened version of a progressive muscle relaxation exercise, where we self-soothe by tensing and releasing our muscles. The Squeeze the Lemon technique is short and sweet, and can be done anywhere.
How to Squeeze the Lemon
Imagine you are holding a lemon in each hand. Grip them tightly. So tightly that your fists ball up and arms tense up. Imagine trying to squeeze every last drop out of those lemons. When you are sure that every last drop is out, slowly, very slowly, release your fists. Open them up and let your fingers unfurl. Notice how they feel. Light? Tingly? Something else? Give your fingers a little shake or flutter if needed. Repeat as desired.
Body Scan.
A body scan meditation can be short, simple and helps to reduce stress. It also helps us to notice thoughts, sensations, and emotions. And what we can notice, we can change!
How to do a Body Scan meditation
Do this standing or sitting. Eyes open or closed. Begin by taking three deep, slow breaths. Bring your attention to your body. Begin at your head. Notice how it feels. Any sensations, does it feel busy with thoughts? Heave or light? Warm or cool? Tense or relaxed? Tired? Notice any shifts. Do this all the way down your body - down to your throat, chest, arms and fingers, stomach, hips, pelvis, legs, toes. You can touch, wiggle or shift any body parts as you notice them. If your attention is drawn to your thoughts simply draw your attention back to your breathing and body.
Attend to these body parts with curiosity, not judgement. Just notice.
Take a Mindful Walk.
If you are able to, go outside and take a short mindfulness walk. This is not a work-out. This is not an aimless wander. This walk is focused and the intention is to stay in the present. Wherever you choose to walk (even if it’s from one end of your house to the other) open your mind up to your surroundings. Touch things. Smell things. Notice the shapes and colours around you. Notice how your feet feel on the ground. Notice your breath. Is it slow, or fast? Does the sun feel warm? Is there a breeze? What can you hear? What do you notice in your body?
If you’re using a wheelchair or some other device for support, how does that feel? If you have an animal or a person with you, what do you notice about them? Notice how you felt at the beginning of the walk and at the end. If you notice your attention going back to your thoughts, that’s okay. They’re part of you. Acknowledge they are there and bring your attention back to your breath.
A Mindful Pause.
This pause helps you to regulate your nervous system, offering a brief delay for you to then make a decision about what your next move is.
How to pause
Close your eyes for a moment. Take three deep breaths. Slowly exhale. Either by words or actions, tell yourself you are taking a pause. Say “stop for a second” or put up your hands to signify a time-out. Take a seat if possible. If you need to ground yourself more, practice one of the above exercises. Ask yourself “what can I control right now?”. You can control your breath. You can control your body’s position. You can control this pause. What else can you control? The decision you make after the pause is yours.
