Does anxiety, worry and fear keep you awake and up at night?
Do you:
FEAR others finding out that you are not as smart, (caring, put together, honest etc) as you pretend to be;
FEAR losing your job; losing a relationship; giving a presentation; making a business decision; a dental or medical procedure; taking an exam; flying, the list is endless…
We all have concerns and fears from time to time. However, continual worry, anxiety and fear can have detrimental effects on your health, relationships and career.
Anxiety, and Fear are ruining your life when:
You can’t sleep for worrying.
You find yourself thinking about the concern most of the time.
It is constantly on your mind.
You find yourself distracted.
You feel a lack of energy.
You are having digestive issues.
Your ability to concentrate and to think clearly is negatively impacted.
You feel stuck, and are unable to stop thinking about IT!
Over the years I have helped thousands of people plagued with anxiety. Helping “what if?” thinker’s reframe their thoughts and start to enjoy the unpredictability of life.
Recent Research indicates that Being Grounded & Centered Can Help
BENEFITS: Being centered, grounded and mindful allows us to feel much more empowered in our daily life.
It helps us gain clarity, be decisive and more connected to ourselves and our feelings.
It allows us to come from a place of inner control as opposed to a place of nervousness, impulsivity, insecurity, and indecisiveness.
I have created a brief exercise on being centered and grounded to help you get started on feeling calmer today.
MINDFULNESS, GROUNDING & CENTERING EXERCISE
If you are driving or walking, you can do this exercise with your eyes open. Otherwise you can close your eyes. By closing our eyes, we close off external distractions and find it much easier to focus inwards.
1. So take a deep breath through your nostrils for a count of 4 and exhale through the nostrils for a count of 6 to 8, whichever you are most comfortable with. There is no need to hold the breath.
2. If you have difficulty breathing through your nostrils then breathe
through your mouth. Breathe in for a count of 4 and exhale for a count of 6 to 8. Continue inhaling for a count of 4 and exhaling for a count of 8, for 4 more times.
3. This time, breathing in, visualize or imagine breathing in through the crown of your head. If this is challenging, focus instead on feeling the air on your nostrils or lips. As you breathe in, say silently or out loud “I AM” and as you exhale, imagine you are breathing out through the soles of your feet. Feel your feet planted on the floor, and say silently or out loud “HERE”.
Again, breathing in through the crown of your head or feel the air on your nostrils or lips. Say silently or out loud “I AM” and as you exhale, breathing out through the soles of your feet. Feel your feet planted on the floor, say silently or out loud “HERE”.
Repeat, steps 1 to 3 at least 3 times.
You can only check in with yourself if you slow down and pay attention. This is what is called being mindful. Notice your breath, this is your life energy. Notice if you are breathing through your chest and/or stomach.
If you are sitting, feel grounded in your sitz bones/buttocks in the chair, as well as your feet grounded on the floor. Take a seat right here in this moment or take a stand right here in this moment.
4. Say silently or out loud:
“I have a right to be here.
I have a right to take up space.
My feelings are important to me.
I am important to me”.
Connecting to your breath, feel your feet firmly planted on the floor, feel sensations in your feet, your hands and finger tips. Decide to be here right now, in this moment.
5. If you would like, you can set a goal or an intention for the rest of your day. This maybe the general attitude that you want to embrace today e.g. peaceful, loving, accepting, encouraging.
6. Stay connected to yourself throughout the day, by reminding yourself “I AM HERE”. Taking deep breathes will help you remain calm, mindful and centered in your own inner power.
If you need reminders to stay centered, grounded and mindful, you can set your alarm to ring on the hour. Or before you answer a text or phone call, you can practice the breathing exercise and focus on being in the moment. Taking full responsibility for your choices and showing up as best you can for yourself, in the present.
I hope you have found this helpful. I’d love to receive your feedback and comments.
If you would like to learn further steps to help you break free of unnecessary anxiety and fear, so you can improve your self-esteem, well-being, and your relationships, please schedule a15 minute Complimentary Consultation ($75 Value) to discuss the best options for you.
Wishing You Health, Happiness & Success