Tools/Techniques

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Mindfulness Meditation / Relaxation Training

One of the chief contributors to much of our anxiety is our inability to quiet ourselves, soothe ourselves, and deeply relax.  As we live running from all the tasks and situations and activities that we think are so important...in fact because we often consider them equally important we cannot get clear on what is MOST important...we operate on anxious energy. 

Anxiety is stress and stress, if maintained for a long time, burns us out.  Like driving a car with your foot pressed all the way down on the accelerator, we push too hard, run too fast, and wind up accomplishing MUCH less over time because, once exhausted, we really get nothing done well.  And we find that we have only made our anxiety and depression worse because we have given ourselves no time to breathe and live.

It would be better to quiet ourselves and learn to take a few minutes in the morning and evening to sit, breathe, become attuned to our feelings (some of which are exaggerated) and become aware of the racing distorted thoughts that have only produced unhappy and anxious feelings/moods. 

How do we become quiet?  What can we do?  The very best way is the simple one: sit straight in a chair, place your hands in your lap, close your eyes, and take some deep, slow breaths.  Then allow your breathing to return to normal and just pay attention to it. Notice that, without your effort, it rises and falls.  Imagine yourself floating on a raft on a very gentle, warm ocean.  You rise slowly as you notice yourself breathing in and you fall slowly as you notice yourself breathing out.  Rising and falling...breathing in and out.  Do this for about 5 minutes and, if you notice your mind becoming distracted, just refocus on your breath as it rises and falls.  Let your mind relax, your body relax, your heart relax.  There is nothing you need do in this 5 minutes except breathe. 

After you finish, notice how your mood may have changed and how you now feel. For many more resources on Mindfulness Meditation and Relaxation, click here.

1101 Johnson Avenue, Suite 200   Myrtle Beach, SC  29577     P: 843.839.9028     F: 843.839.9029

Coastal Center for Cognitive Therapy, PA

For a paper copy of the Toolbox, click here.

The CBT Toolbox