Mindful pause
In this simple exercise you practise pausing and checking in with how you are doing. Learning to stop and check in with yourself is essential for the mindful awareness of distress, which is needed to help you slow down and get off autopilot. If you have ever come home after a long day and only then realised that you had been tense and stressed, this can be a very helpful practice. With the regular practice of pausing and checking in with yourself during the day you can develop this very helpful mindful habit. To begin, set up a regular reminder to get your attention once per hour during the day. If you are using your phone or smart watch, you can set it to vibrate hourly. If you would prefer not to use technology, you can build these mindful slowing and checking-in breaks into your day by tying them in with activities you routinely do such as driving, catching public transport, walking your dog, eating a meal, or using the bathroom. Perhaps you could leave a note on your refrigerator that says ‘Time for a check-in.’ When you are cued to check in, notice whether it is safe to take a brief time-out from your daily hectic pace (you’re not a firefighter battling a blaze right now). Then slow down or pause your current activity. Take a couple of slow, deep breaths. Let go of any extra tension you are carrying around in your body. Notice what has been happening without your awareness. Notice if you are rushing or engaged in an activity with a sense of urgency? Are you tensing muscles, gritting your teeth, or holding your breath? Are you doing something right now that runs counter to your value system?
• Next, see if you can briefly take helpful action. If you are walking or talking with pressured speed, go slow for a moment and notice what that feels like. If you are holding your breath, breathe slowly and deeply. If you are clenching your muscles tightly out of stress, invite those muscles to ease as much as they are willing. Then, return to the task at hand or shift to a more values-based activity. Depending on the situation, you can continue being slower and more mindful, if you’d like.
With the regular practice of pausing and checking in with yourself during the day you can develop this very helpful mindful habit.
This is an edited extract from The Mindful Freak-Out, by Dr Eric Goodman Ph.D, (Exisle Publishing 2024). RRP $34.99. The Mindful Freak-Out is available from www.exislepublishing.com and wherever good books are sold.