August 2008 - Welcome!

How are you? Well, I’m on a roll! I have yet another practical technique which you can use straight away. I hope you find it helpful. As I mentioned last month, I’m practising emotional freedom technique and alongside that, I am also practising mindfulness meditation and that is the topic for this newsletter. Both techniques are great ways to reduce your anxiety and build a relaxed and calm state of mind.

Congratulations to the reader who won my prize draw to say thank you for filling in my survey. A FREE email coaching session is yours! (You know who you are…). The results of my survey were extremely helpful to me. You told me that:

Your most wanted topics are dealing with negative thoughts, dealing with panic attacks and making techniques a part of your everyday life

Your favourite formats are daily & weekly e-courses and e-books - although audio is another favourite

Also, you shared your own personal challenges with me which I really appreciate and which will inform my newsletter and new products.

So a big THANK YOU to everyone who responded.

As usual, I would welcome your comments and feedback - you can email me at karen@breakfreefromanxiety.co.uk.

Warm regards,
Karen

How to do…. Mindfulness Meditation

I am reading a book called ‘Full Catastrophe Living’ by Jon Kabat-Zinn and he explains how mindfulness meditation can help you to cope with stress, anxiety, pain and illness. The technique strengthens the mind so it becomes easier to control your thoughts and this creates a centre of calm within yourself. If you can learn how to move into this centre of calm created by mindfulness mediation, you are able to begin learning how to apply this to moments of stress and anxiety.

Here is my summary of the basic mindfulness meditation technique for you!

Find a quiet space where you won’t be disturbed

Sit in a chair in which you are comfortable but able to sit upright in an alert position (no slumping!)

Focus on your breath as it goes in and out of your body and notice everything about it - feel all the sensations as you breathe

If your attention wanders as you breathe, become aware that thoughts have crept into your mind

Don’t judge your thoughts or try to suppress them - just notice that the thoughts are there, recognise what the thought is about and then gently bring your attention back to your breath

See if you can build up the time you spend meditating to 30 minutes per day - but it is quality not quantity which counts… And remember, mindfulness meditation doesn’t involve berating yourself if you find it difficult to focus completely on your breathing - it’s a non-judgemental technique!

Karen recommends

The Complete Anxiety Management Toolkit is my comprehensive guide to learning how to manage your anxiety. Take positive action NOW to manage your anxiety! The toolkit includes 23 techniques and tips to help you manage your anxiety alongside a step by step guide to put it all into practice. Don’t wait, change your life today!

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Karen Field, Personal Development Coach, founder of http://www.breakfreefromanxiety.co.uk helps people to learn to manage their anxiety to create a life free from stress. To sign up for her free mini e-course, visit http://www.breakfreefromanxiety.co.uk.

Disclaimer

I am not a medical professional. If you have any doubts about the suitability of these techniques or if you have any pre-existing medical conditions; please consult your doctor first.

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