Calming the Rush of Panic by Bob Stahl Read Free Book Online Page B

doors of
    the heart, or sadness veils your
    vision with despair, practice
    becomes simply bearing the truth.
    In the choice to let go of your
    known way of being, the whole
    world is revealed to your new eyes.
    When you take time to practice mindful breathing, the body scan, and S.T.O.P., you naturally begin to utilize the mindfulness attitudes (discussed in the Foundation chapter) of intention, beginner’s mind, nonjudgment, nonstriving, allowing, letting be, self-reliance, balance, and self-compassion. These are important allies for your practice and well-being.
    You can then apply what you’re learning to your everyday life to help you deal with the rush of panic in your body.
    Applied Practices
    Following we describe several applications of mindfulness that you can use in your informal practice of mindfulness. Please don’t worry about the “right” or “wrong” way to do these; by just giving them a try, you’re on your way to a more mindful and panic-free life.
Kick Off a Good Day
If your morning starts off with the news, like mine does, a barrage of negative headlines can inch your body toward panic without your even being aware of it. The weather reports a storm heading your way, someone was murdered, and somewhere a war has broken out. Chronic bad news can have profound effects on your body—your neck and shoulders tighten, your stomach churns, and your whole being goes on heightened alert. You don’t have to give up your daily dose of morning news, but we recommend that you start each morning with the following version of the S.T.O.P. practice, in order that you might have more balance and ease in your body as your day begins.
     
Upon waking, with your eyes open, take this moment to stop and pause. You can be lying in your bed, sitting up, or standing. In the pause, just let your body relax and be still. Give yourself permission to just be here, floating adrift for a minute or two, before you rush into your hectic day of endless to-dos.
If you’re experiencing panic at this time, take a breath. Tune in to your breathing. If you’re holding your breath, take this time to gradually let the air flow freely in and out of your belly. Notice the air in your nose, in your chest, and in your abdomen. When your mind starts to drift, return to your breath again, and be mindful of each inhalation and exhalation—the rhythm, flow, sound, and sensation in your body.
Observe your body and whatever feelings or sensations are stirring in it. Where are you feeling tension or tightness? Where are you feeling relaxed and at ease? Where are you feeling panic? Take this time to acknowledge what you notice. Whatever your body is feeling—tension, stiffness, dry mouth, shortness of breath—let it just be. Pay attention to your body’s experience.
Discover what you may need right now to take better care of your body and connect more fully with your life. You may need a drink of water. You may need a morning of music or silence instead of grim news. You may need a longer shower than usual. Think of how you can gain a sense of inner balance and anchor yourself in this balance throughout the rest of your day.
Proceed with your morning and be present. Remember to reflect on what came up for you during this application of mindfulness and what you learned about your body.
Feel free to repeat daily or at any time to help you maintain balance and ease in your body.
Start Your Morning with Mindfulness
Mornings can be a time of rush and panic. The anticipation of the entire day buried under an avalanche of commitments and responsibilities stretched out in front of you may be daunting, even terrifying. You may experience an acute feeling of impending doom. You may feel paralyzed by fear, literally unable to move or get out of bed. Your heart may pound. You may have a sensation of choking or being smothered and start to hyperventilate. And yet, you somehow do eventually struggle out of bed and reluctantly start your day.
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