What are you doing? And what did you do yesterday? What are you going to do tomorrow? Sound familiar? If it does, it’s because we are so used to emphasizing doing rather than being. As a result we put ourselves under constant pressure to meet the demands and the expectations of others. Most of us live in the “doing” mode all day long. The doing mode is what pushes us to strive to reach our goals, to get things off of our To Do List, to answer a hundred emails per day. It is what propels us forward. However, if we are in it all of the time, it can lead us towards stress, overwhelm and anxiety.
One way to conquer the anxiety associated with doing is to simply learn to do one thing at a time. This means learning to focus on the current moment. Rather than worrying about what hasn’t gotten done or what needs to be done next.
There are some mindfulness techniques associated with focusing on the now that can make a big difference in getting yourself to the being mode instead of constantly living in the doing mode.
Do One Thing at a Time
This is a winning strategy to keep your attention focused on being in the present. To do this, become aware of when your mind wanders away from what you are currently doing; and instead focuses on something else you should be doing. Or what you didn’t get done yesterday. Lately, I’ve started to close my internet browser and other applications when I’m working on a text document. Aside from the anxiety notifications and other windows can create when they ping, concentrating on one task fully has increased my productivity.
Start each Day with Stillness
Adopting a morning ritual that encourages your mind to be still and focused on the now as soon as you wake up will, over time, train your mind to stay centred and avoid racing toward the multitude of things that you want to get done during the day. This allows the day to be started with calmness and focus as opposed to anxiety and mind-spinning worry.
Here is how I like to do this. First of all, I decide to stay under the blankets for an extra five minutes after I wake up instead of jumping out of bed and getting into the flow of the work day. That is my first good decision for the day. Next, I lie on my back and close my eyes. I notice where in my body I may have tension, aches or anxiety. Then I place my attention on that place in my body and I allow myself to feel whatever is going on there. Sometimes it helps if I put my hand on the place where I am feeling the anxiety or pain.
Next, I exaggerate the feeling allowing my mind to focus on it. Then I relax. I tense up again, and really feel the feeling. Then I relax again.
Then I imagine a butterfly net coming along and sweeping over my head and down my body. All of my tense, difficult feelings are swept up in the net and are taken away.
Then, I breathe deeply in and out, five times.
After this is complete I calmly pull back the blanket and I get on with my day.
A Better Way
Learning to be, rather than caught up in doing all of the time has been a game changer for me and my health. How do you retreat from the pressure of accomplishment and responding? Do you practice mindfulness so you can enjoy the sweetness of the present moment? I invite you to join in the conversation on Facebook and Instagram.
To our health and wellbeing,