Making the shift: Breath, Derail, Redirect

Facial Feedback (part 2)

Experts studying the field of healing and the mind, body, emotion connection, confirm that we CAN influence not only our emotional well being, but also immune function and cellular health through positive words, beliefs and body mind integration habits . It can start with something as simple as a smile and one new thought. (see the Book Shelf for resources on the topic). What if we learned early in life, the power we have to turn negative thoughts into something self supportive, positive, strengthening, or at least neutral?

Two simple steps, repeated consistently over time can create change that supports physical and emotional health. 

Step one

Just Breathe

I believe strongly in starting at a very young age, to teach children simple mindfulness practices (in eating, breathing, playing...). Breathing is something everyone has to do, it is the bridge between body and mind, so start with the breath. Children (and anyone) can start with a simple, quiet 5 minute “sit” in a place with no t.v, no phones, no iPod music, no videos... just silence:

1) Sit so it feels comfortable

2) Place hands on belly and half smile on face 

3) Just breathe now...what ever breath feels natural and comfortable for you

4) Feel the belly gently balloon out on the inhale; the balloon empties softly on the exhale

Know that your mind is like a puppy on a leash for the first time and will follow any distraction it comes upon. Whether it be a thought, an uncomfortable feeling, what ever...just gently notice it, acknowledge it in your mind, (“I see you) and then come back to your breath.

Just breathe...no where to be...nothing to do...just breathe

Beginning with even a 5 minute sit each day can start to bring your mind back to the same space your body is occupying. Know yourself...if starting with 2 minutes is what you feel able to do then do 2 minutes. The point is...Just breathe and be fully in the place where you are.

Step two

Derailing and Redirection:

You or a trusted person in your life notice and bring attention to the fact that you are upset in some way that seems disproportional or unrelated to the situation at hand. What's likely happened is a switch, connected to another place in time, has been flipped and your inner & external peace has been “hijacked”. Noticing and naming the thought/belief/incident that triggered the current upset, helps interrupt/derail the pattern its associated with and the chain of emotional events that result. Derailing, through the act of paying attention and naming what you notice in your mind/body, gives you a opening for taking action toward redirecting your mind to more peaceful paths of thought:

1) Notice what you are feeling **(or how you are acting).

**Noticing a feeling can be tough for some, due to past or present trauma (which causes one to become emotionally “frozen” creating an internal sensation of numbness). If you don't notice a feeling, then notice actions: I just yelled at my dog/driver/my child etc...

2) Ask yourself...”what was I just thinking about?”, “what was I just feeling” (Name it) This is an important step to bridging the gap between how you feel and what you're thinking.

3) Find a phrase that has meaning to you, evokes a sense of calm, resolve or brightness in your heart. Your phrase need only have meaning to you...a song lyric, a quote from a respected author/person, or a Bible verse.

4) Read or listen to your choice repeatedly, read or sing the words you've chosen with mindfulness, direct your mind focus on each word (its sound, its meaning).

5) Create an image in your mind, as vividly as you can, of the sun (it's bright white yellow light, it's warmth, what ever sensations the sun creates in you) and see your word or phrase as being that warm light that soaks into every cell of your body each time you repeat it.

                   Step One and Two can be practiced together or individually.

Even though life has it's pains and challenges you can still relearn how to think, see, feel the brightness that's all around. You CAN restore a sense of peace and calm in your mind and body...One thought at a time.

Carefully watch your thoughts,

for they become your words.

Manage and watch your words,

for they will become your actions.

Consider and judge your actions,

for they have become your habits.

Acknowledge and watch your habits,

for they shall become your values.

Understand and embrace your values, for they become your destiny.

~ Gandhi