Luna Lovegood
@HolmesEurus
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3rd key
The third key for healing from anxiety is to carve out time and space every day to slow down into stillness.
Reklam
One of the most effective practices for reversing the habit of pushing away unwanted feelings is the ?uddhist practice of Tonglen, which was introduced to this country by the American ?uddhist nun Pema Chödrön. This on-the-spot practice is very simple. ?reathe in what we normally think of as “not wanted” and breathe out what’s wanted or, as Pema Chödrön teaches on her site, “When you do Tonglen on the spot, simply breathe in and breathe out, taking in pain and sending out spaciousness and relief.” What’s so powerful about this practice is that it goes against how we habitually respond to painful feelings, so when we practice it over time, we retrain our minds to accept and even welcome pain and fear (in all their manifestations).
1st key
The first step toward breaking free from anxiety is to notice when it appears, and then name how it shows up for you. To encourage the mindset of curiosity, ask yourself questions like:
Where do I feel anxiety in my body? What thoughts or themes are connected to my anxiety now and in the past? What is my first memory of anxiety? How was my sensitivity and then my anxiety handled by my caregivers as a young person?
Every time an anxious thought or feeling arises name it out loud by saying, “Anxiety. That’s an intrusive thought.” If you can, make notes throughout the day when you notice your anxiety. The notes section of your phone works well to this end, but keeping a handwritten journal is even better.
2nd key
The second key element in finding healing is to learn to meet your anxiety with compassion. This means replacing the lifelong habit of responding to your difficult feelings and experiences with shame with a kinder response that allows you to be wherever you are. Given that most people received the message growing up that difficult feelings are “bad” and are to be ignored, shamed, or silenced, this isn’t an easy task.
This was difficult to do since she had been perseverating on the question for months, so had developed well-worn neural pathways in her brain that reinforced the message that answering it was a matter of life and death.
Reklam