and falling with each breath. Belly moves up on the inhale. Belly drops on the exhale.
When you notice that thoughts arise or something distracts your attention, acknowledge where you went and bring your mind back to your breathing. This is a good time to notice your responses, reactions, and sensations and then return to the present moment through your breath or perhaps by focusing on a single sound or object. You may hear the laughter of kids on the street, you may hear the rain on your roof, or you may notice a chill in the room or an old favorite sweater left out. Sometimes your mind will want to wander, and that’s normal; simply notice what your mind is focusing on and then gently return your attention to your breath—in and out, rising and falling, on and on.
You may say aloud or to yourself: With each breath, I am acknowledging any sensations that arise, without judgment. With each breath, I am observing how all sensations come and go. With each breath, I am learning to ride the waves of my panic and let be.
Diaphragmatic breathing, as in mindful breathing, is a beneficial form of deep relaxation. We encourage you to practice breathing from your belly several times a day, until it becomes a natural way of breathing. The next time panic strikes while you’re driving, remember that your breath is all that you need. You carry it with you wherever you go, wherever you are. Befriend your breath as a tool for helping you through your next moment of panic.
Give a Worry-Free Presentation
If your job requires making speeches or giving presentations, your panic may shoot through the roof on a weekly basis no matter how many times you rehearse. You may feel on edge, startle easily, get butterflies in your stomach, feel jumpy and unsettled, or sweat profusely. Mindfulness can be a powerful antidote to the panicky feelings that may precede every speech or presentation. This next mindful practice will help anchor your mind and body in your breath in order to build concentration and focus before you have to perform in front of an audience. Go ahead and try it now.
First, settle into a comfortable and quiet space and sitting position. Be aware of your posture, sitting tall and alert.
Think of your panicky sensations as being somewhere on a dial. At one end of the dial, the panicky energy is expansive and high volume. At the other end, the panicky energy is diminished and low volume.
Take several thoughtful, slow breaths and then just pay attention to your breathing. Your lungs naturally expand and contract, filling and releasing with air, of their own accord. As you proceed, return to the breath as often as you can, which will help your mind focus and be present.
In terms of your experience of panic in this moment, you may be at various points on the dial at different times. Check in with yourself on where your sensations of panic are showing up on your dial. Where do you fall on a 0 to 10 scale, if 10 is the highest volume and 0 is the lowest volume? Are you at a 3 or a 5 or an 8?
Once you’ve selected the number that best represents your degree of panic in this moment, on your next inhale, say aloud or to yourself: I am acknowledging any sensations that arise in my body. Exhale: I am aware that each sensation is neither good nor bad; it simply is. Inhale: I am observing and experiencing the coming and going of each sensation and letting it be. Exhale: I am noticing how sensations are not permanent states of being, but always passing and changing. Try this for four to eight breaths.
One of the challenges that you may experience before you perform in front of an audience is restlessness. Your body may grow agitated, unable to relax and be still. This is your mind’s way of distracting you, preventing you from being fully engaged in the present moment. If you’re feeling stirred up and restless, simply acknowledge this sensation and observe it. There’s no need to suppress or change it. Once you acknowledge it, you take away
When you notice that thoughts arise or something distracts your attention, acknowledge where you went and bring your mind back to your breathing. This is a good time to notice your responses, reactions, and sensations and then return to the present moment through your breath or perhaps by focusing on a single sound or object. You may hear the laughter of kids on the street, you may hear the rain on your roof, or you may notice a chill in the room or an old favorite sweater left out. Sometimes your mind will want to wander, and that’s normal; simply notice what your mind is focusing on and then gently return your attention to your breath—in and out, rising and falling, on and on.
You may say aloud or to yourself: With each breath, I am acknowledging any sensations that arise, without judgment. With each breath, I am observing how all sensations come and go. With each breath, I am learning to ride the waves of my panic and let be.
Diaphragmatic breathing, as in mindful breathing, is a beneficial form of deep relaxation. We encourage you to practice breathing from your belly several times a day, until it becomes a natural way of breathing. The next time panic strikes while you’re driving, remember that your breath is all that you need. You carry it with you wherever you go, wherever you are. Befriend your breath as a tool for helping you through your next moment of panic.
Give a Worry-Free Presentation
If your job requires making speeches or giving presentations, your panic may shoot through the roof on a weekly basis no matter how many times you rehearse. You may feel on edge, startle easily, get butterflies in your stomach, feel jumpy and unsettled, or sweat profusely. Mindfulness can be a powerful antidote to the panicky feelings that may precede every speech or presentation. This next mindful practice will help anchor your mind and body in your breath in order to build concentration and focus before you have to perform in front of an audience. Go ahead and try it now.
First, settle into a comfortable and quiet space and sitting position. Be aware of your posture, sitting tall and alert.
Think of your panicky sensations as being somewhere on a dial. At one end of the dial, the panicky energy is expansive and high volume. At the other end, the panicky energy is diminished and low volume.
Take several thoughtful, slow breaths and then just pay attention to your breathing. Your lungs naturally expand and contract, filling and releasing with air, of their own accord. As you proceed, return to the breath as often as you can, which will help your mind focus and be present.
In terms of your experience of panic in this moment, you may be at various points on the dial at different times. Check in with yourself on where your sensations of panic are showing up on your dial. Where do you fall on a 0 to 10 scale, if 10 is the highest volume and 0 is the lowest volume? Are you at a 3 or a 5 or an 8?
Once you’ve selected the number that best represents your degree of panic in this moment, on your next inhale, say aloud or to yourself: I am acknowledging any sensations that arise in my body. Exhale: I am aware that each sensation is neither good nor bad; it simply is. Inhale: I am observing and experiencing the coming and going of each sensation and letting it be. Exhale: I am noticing how sensations are not permanent states of being, but always passing and changing. Try this for four to eight breaths.
One of the challenges that you may experience before you perform in front of an audience is restlessness. Your body may grow agitated, unable to relax and be still. This is your mind’s way of distracting you, preventing you from being fully engaged in the present moment. If you’re feeling stirred up and restless, simply acknowledge this sensation and observe it. There’s no need to suppress or change it. Once you acknowledge it, you take away
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