Posts Tagged ‘ACCEPTANCE’

Dealing with Panic, worry and doubt

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When panic arrives surrender to it!

Avoiding triggers at all cost describes most of our behavior. Unfortunately this fuels depression, anxiety and PTSD.

Fear can grow to massive proportions inside our head.

Our panic (Fear) for the most part is irrational.

We can only quarantine ourselves and abide by the guidelines, after that more worry and doubt harms us.

We have an opportunity in this crisis to change our relationship with worry, doubt and fear.

For once my daughter asked why I am so calm during this pandemic?

I am usually the one with my mind working overtime, worrying every minute, consumed.

Practice has enabled me to let the extra worry and doubt go.

It takes no more time, in fact it creates time wasted worrying.

It is simple as possible.

Specifically we accept, then surrender to our worry and panic when it arrives.

We slow our nervous system using the breath, then focus on calming the heart, listening for the quietest sound.

Negative thoughts and emotions are the Enemy.

We battle them by withholding attention, time in our consciousness.

Unless we are aware of these negative thoughts and emotions proliferating, we suffer.

Paying attention takes no more time and costs nothing.

Awareness is always first, followed by acceptance then surrendering everything we fear and deny.

Lots of free time and opportunity.

Choices we make will determine the next few months.

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Abandon what is not yours?

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Excerpt from “Focused and Fearless”

Some people fear that letting go could diminish the quality of their lives, health, abilities, achievements, or personal property.

To this, the Buddha said, “Whatever is not yours, abandon it; when you have abandoned it, that will lead to your welfare and happiness for a long time.”

This invites a profound reflection on what one can authentically claim as one’s own.

As we discern the impermanent, conditioned character of all material and mental processes, we eliminate perceptions, sensory experience, and material things as fields for possession.

On the surface it seems like we are asked to give up everything, but simultaneously comes the realization that there is actually nothing possessed and consequently nothing that can actually be given up.

The great abandonment is to let go of the concept of ownership.

Letting go in meditation is the relinquishment that involves no loss.

Recognizing impermanence leads to the realization of the pure and ungraspable nature of things.

Knowing this basic fact of things, one has nothing to fear.

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Do not let them camp out in your head!

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We go to great lengths to protect our possessions. We close and lock our doors and windows, maybe add a security system for extra protection.

With all this energy and concern, why do we not guard our mind with the same diligence.

This is one of my bad habits from childhood. An outside threat can dominate my thoughts, occupy my mind in totality.

My childhood abuse heightened my sense of self, needing to be perfect, thoughts would consume my being.

Any criticism or threat was elevated to a level of near annihilation within minutes. Sensitive, I have to admit and it is embarrassing to realize its impact.

My fears drugs were always present, so criticism easily excited my being.

Now, I refuse to let my attention be consumed by another’s actions.

Yesterday, a neighbor emailed a nasty message about my screaming grandkids.

Quarantine is causing some to lose their cool.

Now, attacking my grandkids is one of the few attachments, I care deeply about.

In the past this situation would consume my thoughts.

Life would revolve around this upset.

I have learned that letting this situation camp out in my mind, is an invisible prison I have inhabited way too much.

I have learned to keep my mind clear of this poison.

Let others own their own problems.

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I visualize slowing my ♥️ heart way down

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At times my meditation focuses on the physical impact of the breath. I let thoughts and emotions fade on their own without attention.

Slowing the breath, slows the heart rate and blood pressure, calms the nervous system. Muscles relax, gravity increases as we let go.

I know this is the safest, most secure place I can be. My inner guide has more control during my meditative sits.

Surrendering has become second nature when I meditate.

I try to stop my heart by being as quiet as possible. All my focus centers on my body sensations and sounds.

My hearing searches for the sound of the heartbeat, the sound of an inhale and exhale.

I hear an orchestra playing inside my head at times, listening inside my eardrums. The body makes sounds, listen intently, concentrate.

The inner world is mysterious.

My words can not relay the power held within this world.

It must be experienced.

Sit quietly today, explore your inner world.

Hard to say, you have no time to try during this quarantine.

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The faster the mind goes, the more awareness is lost!

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Notice the speed of your mind, the speed at which thoughts arrive, the speed of your nervous system and the strength of our emotions.

This maybe an extended quarantine, so having the ability to let the noise, worry and fear go, is of great benefit.

Have gratitude, many , many more people are suffering around the world.

I have doubt, worry and fear but I refuse to give it more attention. Limit the noise, these distractions.

Realize worry and doubt compromises our wellbeing, weakens our immune system and lets our “Ego” control the mind.

These are simple battles that change our mindset.

Discount any strong emotions for a month, play defense.

Defense is making no decisions, giving no weight to negativity or chaos.

We just let the noise go, then follow our senses to this present moment.

In this moment, right now, I can be happy or at least enjoy the beautiful tree blooming.

If we let worry nullify nature and any positivity, we will suffer.

We need to stay present so much more now. Refuse to ruminate about the past or worry about the future.

Until new information comes out in this pandemic, no need for me to think about it.

When something changes, I will adapt but as of now, Surviving means letting go and being present.

These are simple actions that change everything.

We do not have to be perfect but we can catch ourselves lost in worry, then adjust and let go.

Think of ways to helps others, spreading kindness in creative ways.

We have the internet to reach out and spread kindness.

Many choices during this pandemic.

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Complex Pandemic our response is Simple!

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The mind wants to go fast and handle complex thoughts. Under stress with adrenaline, cortisol and testosterone impacting our behavior, the mind races out of control.

Any of us with a trauma history, know how irrational we can be when our triggers fire. The amygdala ignites this Complex process that prepare us for a lethal threat.

Know this quarantine and pandemic isolates us and increases our chances of suffering.

Out of this complex adrenal stress response, the cure is simple.

Know your breath, it has four parts. The breath is invisible, like pain, two powerful ghosts.

Inhale: Slow it down, be with your inhale, feel the air as it passes inside your nostrils, bristling by those nose hairs. Do not anticipate the pause or the next breath or the next ten minutes.

All that exists is your inhale! Be inside your nose, visualize and feel the cool air pass through your nose. Nothing else in life exists. Relax, feel secure and let go.

Observe the thoughts and emotions, Accept, let go, then Surrender to your fear.

Pause: It is like the space between musical notes, a rhythmic balance for our inhales and exhales. We pause to let oxygen absorb into our lungs. The pauses are like suspended animation, nothing is moving. If you focus, slow down, you can hear the inhales and exhales. It takes energy to inhale and exhale, the body moves and makes noise.

Exhale: The mirror image of the inhale. We slowly let the air out of our lungs, like a balloon expelling its air slowly. Navy Seals use the extended exhales to navigate fear and use the energy for fuel. Extended exhales accelerate the activation of our parasympathetic nervous system (the brakes). Notice how much less energy it takes to exhale than inhale. No need to fill (expand) our lungs. In fact the opposite is true. Takes more action to hold the air in our lungs than to simply release the pressure.

Pause: Provides the time needed for carbon dioxide to dissipate. This ensures we inhale oxygen rich air besides balancing the breath. The breath becomes similar to a fine piece of music. The pauses balance the breath as our mind and body act as one. Rumors have it that the pauses can expand, allowing us to go below our consciousness. Focus intently on any body sensations when the body is at complete rest.

Start with a three Breath set. Perfect one breath, then expand to a few more.

Look on this as a focus exercise. Practice, then apply to every thought that arrives.

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COVID-19 virus crisis: thinking to much is damaging

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Worry, doubt, fear, anxiety or calm can rule our life.

We control only a few things, one is where we place our attention.

In the middle of this pandemic, where we place our attention, decides if we panic, suffer or keep a healthy perspective.

Getting lost in thought, worry, doubt, fear or panic elevates the dire nature of life.

Remember life is a journey, not a destination, death is always our final act.

Our goal is to live life happily until we die.

If my time to die is coming soon, then I want to live fully and die a good death.

We can always let the noise go, then let our senses take over.

Observe nature, see the trees, flowers, weeds, sky and dirt.

Smell the aromas, feel the texture, be alive, be present, be centered.

Let the agitation, the body sensation, the fearful thought and emotions dissipate.

Negative emotion needs our attention to survive.

Observing life is so simple we overlook its power.

A thought: we can find happiness in the midst of today, then tomorrow.

Adversity is part of life, accept the challenge or be a victim.

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