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The Mental Habit of Feeling Rushed & Overwhelmed : zen habits
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Practices To Handle Anxieties
- Notice each time you feel rushed, anxious or overwhelmed. Try to develop an awareness of it throughout the day and catch it soon.
- When feeling rushed, catch yourself and pause. Then relax with what you feel, focus on the task at hand and enjoy it.
- When you feel anxious, notice your mental habit of letting anxiety carry you off into a chain reaction of worry. Pause, relax with what you feel, and then trust that you can handle the uncertainty at hand.
- When feeling overwhelmed, notice your mental habit of thinking of being able to do your obligations. Pause, relax with what you feel and tackle one task at a time, breathing and enjoying each.
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Mindful Wakeup
First thing in the morning:
- Close your eyes and connect with the sensations of your seated body.
- Take three long, deep, nourishing breaths—breathing in through your nose and out ...
Mindful Eating
- Breathe before eating.
- Listen to your body and measure your hunger.
- Eat according to your hunger. You can more mindfully choose what to eat, when to eat, and how much to eat.
- Practice peaceful eating. It’s not easy to digest or savor your food if you aren’t relaxed.
- If you don’t love it, don’t eat it. Make a mindful choice about what to eat based on what you really enjoy.
Mindful Pause
- Trip over what you want to do. If you intend to do some yoga or to meditate, put your yoga mat or your meditation cushion in the middle of your floor.
- Refresh your triggers regularly - add variety or make them funny so they stick with you longer.
- Create new patterns. You could try a series of “If this, then that” messages to create easy reminders to shift into slow brain.
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Self-awareness and Observation
The practice of mindfulness meditation promotes self-awareness. It starts with concentration and observation. Observation is to notice without judgment or interpretation. It demands a form of obje...
Detachment
Detachment is the key to effective observation. In mindfulness practice, it requires that you become an observer of yourself. In order to do that, you have to learn to split your attention.
Great leaders are great observers
Modern leadership depends on relationships. Meaningful relationships emerge when you know and understand each other. Observing others is essential for effective communication, interpersonal skills, influencing people, managing group dynamics, and getting buy-in.
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What mindfulness is
Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.
What meditation is
Meditation is exploring. When we meditate we venture into the workings of our minds: sensations, emotions and thoughts.
Mindfulness meditation asks us to suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness, to ourselves and others.
Jon Kabat-Zinn
“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. And then I sometimes add, in the service of self-understanding and wisdom.”