August 2021: Quietening Echoes
How can we quieten our mind when something has happened? When our thoughts and mood become preoccupied, like bees buzzing in our head? How to switch out of that echo chamber?
Suddenly, into the harmony of many notes,
thoughts buzz loudly, echoing.
Returning to the here and now
quiet tonics of appreciation
flow again.
sudden swarms
It can be such a small thing - a noise, a grey day, an inconsiderate person, an expectation unfulfilled, uncertainty. Yet how noisy this can be in the mind! And lasting too. Echoing on, in a mood spiral; or preoccupation, as neural pathways take it in turns to present to the mind anger, reason, blame, forbearance… A simple moment of irritation can echo on, perhaps on and on, drowning out our appreciation of new moments.
take 5
Find somewhere lovely - perhaps outside, or assemble things you like on your desk. With eyes closed, use the imagination and think of something you find irritating or mildly upsetting. Stay with it… and carefully observe your feelings and body. Now open the eyes and 100% switch to appreciating something you see. It may help to say ‘be here now’. Stay in the present and observe your emotions. Now repeat the exercise. What effect does it have on you to switch to appreciating the present? How easy is it? Does it get easier with practice?
…and an experiment!
In everyday life it can be hard to switch out of the echoes that follow a negative moment. You could try these steps: first, acknowledge ‘this is normal’, and then ‘I don’t need to think about this now’, then switch to the present. Note this isn’t ‘running away’ or suppressing feelings - reflection is important, but it is best done later, when reflecting on the day. What we are finding is a way to return to appreciating the moment, not living in echoes.
quotes…
The ability to be in the present moment is a major component of mental wellness ~ Abraham Maslow
Gratitude unlocks the fullness of life ~ Melody Beattie
Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life ~ Eckhart Tolle
ps
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Roddy xo