The Worrier's Guide to Overcoming Procrastination by Kevin Gyoerkoe

Author:Kevin Gyoerkoe
Language: eng
Format: epub
ISBN: 9781608822072
Publisher: New Harbinger Publications

Step One: Breathe Mindfully

Awareness of breathing is a common and simple mindfulness exercise. Breathing is fundamental to life, but we are rarely aware of it. Practicing mindful breathing engages you in the present moment and enables you to refocus when you notice you are distracted. Breathing mindfully allows you to let thoughts and emotions come and go without judging or getting caught up in them. With practice, eventually you can breathe mindfully anywhere, but in the beginning you may find it easier to do in the place and at the time you have chosen.

Exercise: Mindful Breathing

Minimize distractions by turning off the television and phone. Let others know not to interrupt you for at least twenty minutes. Then sit in a comfortable position in your chosen spot. Put both feet on the floor and be aware of your posture, aligning your back, neck, and head.

Close your eyes and focus your attention on breathing. Feel the sensations of air entering and leaving your body. Feel your stomach expanding as you breathe in and falling as you exhale. If you want, you may say or think in as you inhale and out as you exhale to stay focused.

Allow each breath to come and go—do not try to control it. If your mind begins to wander, gently bring your attention back to breathing. Forget the next breath or your last one; focus on only the current breath.

Don’t worry if you are doing it “right.” It is human nature to evaluate but, no matter where or how often your mind wanders, simply refocus on your breaths without judgment.

Keep practicing until the end of your chosen time, whether it’s five minutes or twenty. Gently open your eyes, notice how you feel, and then move on. As you begin to feel comfortable with the exercise, you can use it anytime throughout the day to refocus yourself.

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