Mindfulness Daily Check-In November 18.2017

***MINDFULLY RIDING OUT YOUR EMOTIONS***

Imagine for a moment an ocean wave as it approaches the shore. Its steep and tall and hasnt crested yet into a breaker. Now imagine the wave nearing a group of gulls floating on the water. The birds dont fly away. They simply ride up the facing slope, round the top and drift down the long back of the wave. Thats what you can learn to do with your worries, anxieties, and fears (WAFs). All emotions are wave-like and time-limited. They ebb and flow. Lifes a wave: emotions build up, eventually reach a peak, and drift away. WAFs come and go in a similar way. They dont last forever, even if it feels like they will.

Let's all try this....

Now think of a recent event where you felt afraid, panicky, nervous, worried or upset. Visualize the scene and remember how you felt. Notice the worrying and disconcerting thoughts. Perhaps youll notice images of disaster, too. Keep focusing on the upsetting scene as well as on the judgments you make about it and whats happening inside you.

Observe what your body might be doing. Notice the sensations and how your mind evaluates them. Simply label them all with I am noticing… Notice the sensations of warmth and tightness. If theres a thought that its dangerous, that youre losing control, just let your body and mind do their thing. As you do this, notice the emotional wave in the room with you. At this point, the wave is tall and scary. You may feel that itll go on forever; that you may drown. Just allow the wave to run its course without controlling or blocking it. If you refuse to ride out the wave and try to fight it, youll never get over the top. Youll stay stuck on the waves leading edge.

Notice the emotional wave with you. Be aware of the point where it stops climbing. Feel it levelling off and starting to diminish. Experience the slow ride down the back of the wave. Accept wherever you are on the wave. Dont hasten to get past it. It moves at its own speed—all you can do is let go and let it carry you. Keep watching this until it completely passes.

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