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Addressing negative thoughts, feelings and actions through mindfulness.

Feeling distracted? Crashing against the waves rather than going with the flow? Trying to get to grips with a project or task when you are:

  • unmotivated,

  • distracted or

  • low on energy or mood

Can feel like an unsurmountable pressure, when your mind and body is crying out in rebellion against the "shoulds" and the "musts" you are fighting inside.

How do you weather this storm?

  • Learning to be with what is uncomfortable and not fighting or ignoring it.

  • Simply by noticing a negative thought, self criticism or self imposed pressure, and acknowledging it for what it is, nothing more, nothing less.

  • It is a thought "X", it makes me feel "Y", but I don't have to act "Z" on it.

  • I have options "A" to "W" to choose from!

Sometimes we forget we have other choices. So it can be useful to have a backup list of things you can do to help you weather an internal storm, such as the following exercise:

  1. As soon as you notice a negative thought or uncomfortable bodily sensation, take note of your critical voice and notice where you might be sensing the unpleasant sensation in your body.

  2. Practise 3 - 5 rounds of abdominal breathing, inhaling through your nose for 6 counts, and exhaling through your nose for 8 counts. You can also exhale with a big sigh out through your mouth. Place a hand on your heart and on your belly for extra affect and tuning into the body.

  3. Find a quiet place and journal whatever comes to mind. The worries, the frustrations, the have toos, the pressures, the anger - etc.

  4. Listen to a guided meditation, or just close your eyes and focus on your breathing for 3 to 5 minutes or longer.

  5. Lastly, note your thoughts and bodily sensations after doing these practises.

Comment below how you found this. I would love to hear your experiences.

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