4 EASY WAYS TO EASE ANXIETY
Focusing your mind to discover the paths to peace
BY:MARY ELIZABETH TERZELLA
Concentrate on a chore. Turn everyday activities, such as washing dishes and folding clothes, into opportunities to be mindful, suggests Jeffrey Brantley, MD, author of Five Good Minutes. Focus on the movements required to do the activity. Then, says Dr. Brantley, “take a moment to fully experience the satisfaction of completing the task.”
Savor a small bite. Note how a morsel of food looks and smells before you put it in your mouth. Then chew it slowly and taste with attention; think about how it feels on your tongue (smooth, cold, crunchy) and then experience the flavor (spicy, sweet, a hint of cinnamon).
Meditate on the move. In a safe, traffic-free area, walk slowly and focus on your movements and sensations: lifting your foot, swinging your leg, putting your foot down, shifting your weight from your back foot to your front. If you find it difficult to concentrate, try performing these movements as you silently say, “lifting, swinging, placing, shifting.” Pace too slow if you focus solely on your stride? Then zero in on your breath instead of your steps by thinking “in” as you inhale and “out” as you exhale.
Pray. Repeating a prayer over and over can serve as a type of meditation and confer similar health benefits. According to a British study, reciting the rosary slows breathing, which can help lower blood pressure.