Month: June 2017

Just in case

Just in caseJust in case

You forget the world is a dangerous place.

The mind won’t let you forget.

The mind shifts towards pain and worry navigating from thoughts that may brighten your day.

Just in case you forget the world is a dangerous place.

The mind leaps across cavernous gorges, tirelessly devoted to the pursuit of hurts and irritants, just in case.

A dilemma faced by most, some more than others; nevertheless it is all part and parcel of being alive.

The mind keeps watch over potential dangers; it wanders into dark, unforgiving places, just in case.

Just in case you forget that the world is a dangerous place.

The mind assumes a vigilante stance spotting possible perils, real or imagined, to safeguard your life.

There is no stopping the mind, it remains steadfast until it finds what it needs, going to lengths, drawing upon forgotten memories, lifting boulders, jumping through fire, risking it all to expose the hazard.

Refusing to take a gamble, just in case.

Staring into the eyes of others probing for malicious intent, if not obvious, it will scavenge to find a flaw, just in case.

Relieved, the mind can rest, but only for a second, it is off again.

Yet the world is a dangerous place.

Don’t blame the mind; it is only doing its job, the job of keeping you alive.

Despite evolution the mind is stuck, foretelling and creating thoughts that are meant to safeguard your life, though unknowingly is dulling your life.

Trapped in a groove, so ancient and deep, the mind holds on for dear life,

Just in case


Recipe: Reducing Negative Thinking

Simply by observing your thoughts will lessen the hold on potential dangers

Take moment several times a day, to observe your thoughts, place a label on them, pleasant, unpleasant or neutral

Once thoughts receives a label, take a deep breath and watch the thought diminish or retreat.

A thought’s power depends on you, if you fuel it by grasping on to it, it will remain strong and steadfast.

Observe your thoughts with neutrality and eventually the groove of negative thinking loosens and a new groove is created.

You are no longer living, just in case.

Sadness is OK

Sadness is OKSadness is OK

Let sadness express itself; it has a voice, a purpose and a place.

Sadness speaks to loss, disappointments, and hardships.

Softly and subtly drawing the mind into the fold of the body, protecting it from the storm outside.

There are no words spoken, though the body feels its presence.

Heaviness succumbs to limbs and muscles, shoulders droop, as do the corners of the mouth.

Sadness nudges its way towards the heart, side stepping happiness and hope.

Within in the heart sadness marks its spot; happiness makes a valiant effort to stave it off, though sadness stands strong it understands its purpose.

Its purpose to heal, heal old and fresh wounds, caused by loss, disappointments and hardships, removing distractions that interfere with healing.

Happiness despises sadness because of the suffering it evokes; it fears an end to happiness. Though sadness has no interest in settling down, all it wants is to heal, so it too can move on.

Sadness is OK; it helps you grow, strengthens your resilience with stress, opens your heart to others, and last but not least teaches you about you.

Resembling a growing pain, sadness too experiences achy muscles, dull moods, as with bones, once the sadness lifts, growth has already begun.

Let sadness express itself.

Sadness is OK.


Recipe: Sitting with Sadness

When you are experiencing sadness or within the same emotional family take a seat, close your eyes, take 3 deep breaths, sit with the feeling, notice its texture, shape, colour… where in your body is this feeling felt?

Notice if your first impulse is to push it away, or seek out a distraction. Be careful not to condemn yourself for doing so, just sit with it.

Breathe again and stay with the sadness, if it becomes too overwhelming, ground yourself, touch the ground, use the breath as your focal point.

The key is to observe your sadness without running from it.

With time, your sadness may lessen, remain as it was or heighten intensity

Say to yourself, ‘sadness is OK.’

Sit for 5 minutes maybe longer just to sit.

Then gentle open your eyes and get on with your day. Chances are you will need to revisit sadness multiple times, until sadness is replaced by happiness.

Sadness is OK

Stop and look

Stop and lookStop and look

Take a moment, stop, look around at what you see, listen to what you hear, feel what you feel.

What is happening now? Not what might, did, or will happen, what is happening now?

Anxiety, worries, and upsets soar into to the mind at such speed, catching you unawares, before you have a chance, you are swept up in a milieu of unknown fears.

Until thoughts are intercepted, worries and concerns dominate.

Asking the question ‘what is happening now?’ Halts worries in their tracks, immobilising them. Negative thoughts exist only when the mind is disconnected from the present moment.

Try it! See what happens to your frazzled nerves, dark thoughts and sweaty palms by stopping and looking at what is happening now.

All that is required is asking, “ What is happening now?”

Too simplistic, maybe, crude possibly, but it works!

What is happening now grounds you in the physical world, drawing you away from the mind’s obsession with creating chaos and pain.

What is happening now creates a safety net to fall into when negative thoughts become unwieldy.

What is happening now a reality check, a hook to hang anxieties on.

What is happening now, you ask?

My fingers are tapping on the keyboard

I hear an airplane above, a child crying and the wind knocking blinds

I see a computer screen with letters and words, my coffee next to me, a plant

What is happening now?

My shoulders are tense, ankles crossed, skin touching the chair

For those few moments, my mind no longer flailing to think a thought, it was given a job to answer the question and amazingly it did its job.

It’s a win/win, the mind can focus rather than go on tangents about this and that and you are anxiety free.

Free from what might, did or will happen.


Now give it a try!

What is happening now?


Recipe: Stop and look

Ground yourself with the question, “What is happening now? “when you are worried, anxious, overwhelmed, unfocused.

It only takes a few moments, silently or out loud say what you see, hears, feel smell, and taste.

Notice how your thoughts no longer gravitate towards what you were thinking, they are answering the question.

Practice this throughout the day.

Take a moment to stop and look!

Be in a flow

Be in a flowWhat does it feel like to be in a flow?

In a flow, nothing seems to matters; all attention is on the task at hand.

Unbroken attentiveness, all that surrounds you stops, there is no time, clocks cease to exist, a timeless state.

All aches and pains dissipate, mind and body in unison, the heart races and slows, eyes focus without distractions, hands move effortlessly, head nods and sways, shoulders tighten and relax, time stands still.

There are no thoughts, limbs draw energy deep within, the mind has released its hold, maintaining distance, staying close in case it’s needed. In the flow, the mind takes a siesta, a well-deserved break, from problem solving, planning and distractions.

In a flow, pleasurable feelings emerge, replacing the bad stuff.

There is no room for both. Happy emotions dominate.

Senses and thoughts suspend to expose those areas where flow exists.

In flow we feel happy, peaceful at ease like a twig meandering down a stream.

In sharp contrast to our busy mind, constantly attending to our daily routine, blocking the flow.

Flow states are rare, they can happen every day, anytime, anyplace, many times a day, but we have a choice of where to place our attention.

A flow is an essential ingredient to happiness.

Flows are independent of dramatic events; regardless of emergency or ecstatic.

Mediation will rewire your brain for increased flow; through meditation your brain begins the journey of re-evaluation what is meaningful.

A process to enjoy increased happiness.


Recipe: Be in the flow

Dedicate 5 – 10 minutes each day to sitting in stillness, either close your eyes or keep your eyes open maintaining a soft gaze on one thing.

Practice bringing your attention back, to either the breath or the thing you are looking at, as thoughts come and go.

With a consistent practice, your brain will remain on the very thing you have chosen to place your attention on.

During the day, practice bringing yourself back to the activity you are doing: washing dishes, cooking, writing, working, talking on the phone, eating, whatever it is you are attending to.

With time and practice, your flows will increase as will your overall happiness and joy.

Be in the flow