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Just say "Om..."

07 February, 2010

Photos by: Con Polychronis

I have done yoga for a while now but a new book called The Happiness Trap given to me at work has really captured my attention. The book promotes the model called Acceptance Commitment Therapy (ACT) - which is an offshoot from Cognitive Behaviour Therapy (CBT) and draws heavily from mindfulness principles.

You may have heard about it, but in case you haven’t, here are some ‘little pearls’ to help you to reduce stress and feel more centred:

· 1. Get caught up in the present. You might be putting the washing on, driving through the city, or shopping. Make a conscious effort for a few minutes to notice what your senses are telling you. You can involve the kids too if they are with you.

o What can you see?

o What can you hear?

o What sensations are in your mouth?

o How is your body moving and what can it feel?

o What aromas are around you?

· 2. Being focussed on feeling more relaxed, thinking better thoughts, and/or reducing our symptoms of stress are a recipe for failure. Sooner or later we will fall short of the ideal and, chances are, just feel miserable about ourselves. The goal in this model is to notice the good the bad and the ugly, while at the same time zeroing in on values that both serve to uplift you and contribute to your sense of community. This doesn’t mean that we have to like any unpleasant thought, feeling, or behaviour but the more we allow for these things in our lives and connect to our cherished values; the less ‘in your face’ these problematic issues can become. It’s about where you spend your energy. Use it on making the most of what you have at any given time rather than on trying to get rid of (or run away from) the blemishes that inevitably make up our lives. Becoming stress-free and having improved performance might well be a happy by product in some situations but it is by no means the goal.

· 3. “Take ten deep breaths, as slowly as possible…. Now focus on the rise and fall of your rib cage, and the air moving in and out of your lungs…. Notice what you feel as the air flows out: your chest falling, your shoulders dropping, the breath leaving your nostrils…. Now let any thoughts and images come and go in the background, as if they were cars passing by outside your house. When a new thought or image appears, briefly acknowledge its presence, as if you were nodding at a passing motorist. As you do this, keep your attention on the breath, following the air, as it flows in and out of your lungs…. The moment you realise you’ve been hooked, take a second to notice what distracted you; then gently ‘unhook’ yourself and refocus on your breathing.” (Harris, 2007, pp.81-82)

This may not be your ‘cup of tea’ and that’s ok. But if you think it sounds interesting then you might want to try some of these techniques and see if they help you. I now have an adapted mindfulness exercise in the workshop program which has received good feedback.

Have you ever struck a yoga pose, chanted a mantra, or mindfully observed your thoughts and surroundings? Did you enjoy it?

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