Calming the Racing Mind

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Deborah Osborne
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1 A BEGINNERS GUIDE TO Calming the Racing Mind Conceived and compiled by: Maggie O Brien Book design by: Christina Hunt Typesetting by: Jeff Goessinger This is a pass-it-on-book. It s free if you pass it on to just one other person.

2 Index Page Page Will this book be useful How to use this book... 2 The Mind Set... 5 a. The Reading Focus Meditation 5 b. The Western Mantra 7 c. Candle Concentration Exercise 8 d. The Backward Brain Count 11 The Breath Set a. Impending Doom b. Round and Round We Go c. The Nose Thing d. The Open and Shut Mind The Body Set... a. The Walkathon... b. Hug the Ground Set... c. Hands, Knees, and Bumpsey Daisy... A schedule you might like to try..... Doing this... A sample for the first week Other Samples... What will happen?... Before we finish Acknowledgments & Contact

3 Will this book be useful? Does your mind race and go around in circles? Do you find it hard to turn your mind off? Difficulty making decisions? Can t concentrate? Worrying about the future so much that you can t get on with today? Feel overwhelmed, frightened or panicky? If you answered yes to even one of these questions, GREAT! This book is for you! It s your pocket companion! How to use this book These techniques and exercises are very old and have been handed down by word of mouth. They belong to everyone who needs them. There are lots of meditation and relaxation groups out there in the world to help you, but if you are not going to them for whatever reason they are not much use to you; or if you are going to them and you need a simple practice as well to get you jump started, this is it. Just start off small and simple with this little book and let s take it step by step. You don t have to do any of these exercises perfectly at first, they will work anyway. When you read something it stays in your subconscious, that s why repetition is awesome! We ve made this book pocket size so you can carry it around with you easily, if you wish. 1 A BEGINNERS GUIDE TO CALMING THE RACING MIND 2

4 The exercises are divided into three sections: THE MIND SET THE BREATH SET THE BODY SET Before continuing, some points to consider: You could use a watch with an alarm or your cell phone (that way you know when you ve finished and don t have to keep peeking). Get into the habit of trying to do one exercise set a day in the morning and one exercise set in the evening. If you forget to do the exercises for a day or two, don t talk badly to yourself for not being perfect; you would never talk to a friend like that. Just start again! This is a private thing you do for yourself. Keep it to yourself; let it be your secret for now. Next are the descriptions of the exercises and then a schedule for using them. The schedule is a suggestion not a rule. 3 A BEGINNERS GUIDE TO CALMING THE RACING MIND 4

5 THE MIND SET a. The Reading Focus Meditation b. The Western Mantra c. Candle Concentration Exercise d. The Backward Brain Count a. The Reading Focus Meditation BY: BRAD V. I have a problem getting down to working in class. I want to get up and leave or day dream. For a long time, I thought I was stupid. I m not, but I do have a problem with concentrating. This is what I do: Slow down as you read this. Say the words in your head. Stare at the print and take it real slow, one word at a time that s right give your full attention to each word. Now as you slowly read this page, see if you can feel your chest slowly rise and fall. Keep reading carefully (word by word) and feel the air going in through your nose and filling your lungs, slowly, slowly rising and falling. Keep doing this until you are really in the room, and aware of your body... really here and not out there fantasizing or day dreaming, and when you are ready just slowly close your eyes and stay that way as long as you like. What happens for me is that I calm down and I m present. I find that the longer I do this exercise the longer I get to stay, in that peaceful place. Sometimes I go back to the beginning and do it a few times over again. The best part of doing this is that no one 5 A BEGINNERS GUIDE TO CALMING THE RACING MIND 6

6 can tell that I am doing it. It is my little secret. I just look like I m reading. b. The Western Mantra Now lets teach your mind to do two things at once without panicking. If you have an ipod or an Android or iphone, download a song or a piece of music that inspires you. Doesn t matter what it is, could be electronic dance music, rap, opera. Next, listen to the music (dance if you like or just sit) then very gradually introduce and repeat in your mind while listening a word or a phrase just inside your head (still listening though). For instance, peace is what I want or I want and need, whatever you want in your life. Concentrate on that word and repeat it in your mind until the music is finished. Every time you drift away from the Western Mantra in your head, very gently come back to it so you have been aware of the music but concentrating on the Western Mantra. Got it? c. Candle Concentration Exercise BY: TANYA H. My mind wouldn t stop racing. I d had some problems with a supervisor at work and even when it was all sorted out my mind just wouldn t slow down. I started to obsess, had to go back to my apartment door to check that it was locked at least twice and sometimes three times. The nurse in Human Resources showed me how to do this exercise and along with a self help group, this worked for me. 7 A BEGINNERS GUIDE TO CALMING THE RACING MIND 8

7 Brain and Body Multitasking 1. Draw the curtains or blinds or put a blanket over the window to block out the light. 2. Sit comfortably on the floor; doesn t matter how. Whatever is comfortable for you. 3. Put a lit candle (any kind will do) on a plate on a coffee table or box. The main thing is you want the flame at eye level. 4. Just sit for about 3 minutes staring at the candle flame. (If you don t have a timer, just count to 180 in your head). 5. After 3 minutes, close your eyes and gently press the palms of your hands against each eye. 6. As you sit in the dark, a picture of the candle flame will appear in front of your closed eye lids. Concentrate on this mental image until it drifts off and then just sit quietly in the room. At first when you close your eyes with your palms on them, the flame may come and go. You ll get it with practice. Sometimes if I get up early, I do this in the morning before work. But mainly I do this before I go to sleep. 9 A BEGINNERS GUIDE TO CALMING THE RACING MIND 10

8 d. The Backward Brain Count Taking hold of your brain is a challenge, isn t it? But it can be and must be done. So here is a very simple but effective technique: Breathe in to the count of 4 Breathe out to the count of 6 Do this 3 times. Now relax and start counting backwards. From 50 to 1 very slowly. At this point you are starting to take hold of your mind gently though. Don t fight your mind, you ll lose. The goal is to get along with your mind if it gets obsessive? (like anyone really), it will struggle and lash out by racing and chattering. Your aim is to make your mind your friend, let it chatter away. I have no money will I? won t I? 11 A BEGINNERS GUIDE TO CALMING THE RACING MIND 12 I m ugly I m too fat no one ever gives me a chance poor me they re way better than me he hates me I m so tired it will never work I m really stupid I can t she s cooler

9 THE BREATH SET a. Impending Doom b. Round and Round We Go c. The Nose Thing d. The Open and Shut Mind This is the way it works: There s a big difference between knowing something and doing something isn t there? WHY IS THAT?! Well, for me it used to be that I just didn t know how to really look after myself. If I had, I would ve done something before I got to the stage where my brain was no longer my friend. Something else is that I expect to be perfect right off the bat, and so I m often scared to try these exercises in case I don t do it perfectly. I had to stop trying to understand why I put everything off and just do it. I had to just follow instructions. The first breakthrough for you may be that when you have forgotten to do these exercises for a few days rather than just giving up YOU GO BACK TO DOING THEM AND DON T JUDGE AND TALK BADLY TO YOURSELF. It s really the fact that if you can do that, then you can change. 13 A BEGINNERS GUIDE TO CALMING THE RACING MIND 14

10 a. Impending Doom BY: ALICE M. I had a problem with a feeling of impending doom when I woke up. It was like a cloud over me and a feeling of despair. I don t have much privacy in my house and I don t want people to know what is going on in my head. I ve been using this exercise for a year now, and it took about three weeks to kick in. Here s how it works: As soon as I wake up, I do the exercise although sometimes I go to the washroom first. I keep my eyes closed and my mouth shut, and I lie on my back in my bed usually with my hands on my chest or by the side of my body. With my mouth shut I slowly, and smoothly breathe in counting to 4 inside my head. Then, holding this breath in my lungs, I count to 4 inside my head. Then as slowly and smoothly as I can (and it takes practice), I breathe out through my nose to the count of 6 gently tightening my stomach pulling it up to my chest. So: In for 4 Hold for 4 Let go for 6 Do this 5 times 15 A BEGINNERS GUIDE TO CALMING THE RACING MIND 16

11 b. Round And Round We Go BY: SASHA This is so simple that I almost didn t do it. Now I know to do it when I feel off center, usually at work or when my dad is ranting at home and I can t leave. It doesn t matter what position my body is in but I like to lie flat on my bed best. I just put my hand on my chest and notice my breathing. Then I breathe in through my nose and out through my nose slowly, not deep so that I m gulping for air, but gently so that each breath flows into the other very smoothly. If it makes it easier for you and you are in a private place, put your hand on your chest. Try and keep the breaths even. At work I use a computer all the time so I just focus on what s on the screen and gently, gently, gently pull the air into my lungs through my nose, and then let it flow out. No effort just a shallow wave of air in and out. Count if you like at first to calm the chattering in your head a bit but notice the breathing. In for 3 Out for 4 No pauses in between, but shallow breaths smoothly and gently please; no struggling or tension. When I started I just did 10 of these, but very soon I moved to 20 breaths. I feel now that I ve got an off button when I am overwhelmed. Some people call this circular breathing. 17 A BEGINNERS GUIDE TO CALMING THE RACING MIND 18

12 c. The Nose Thing About a year ago, a whole heap of stuff started to go wrong in my life: Mom and Dad separated and Dad got a new girlfriend who I hated. I didn t know what to do. I couldn t concentrate and wanted to sleep all the time, just to get away from it all. I talked to my doctor (who I trust) and he got me someone to talk to and hooked me up with a relaxation group. The group taught me this Nose Thing which I sneered at, but did it anyways and it s working for me. Nothing changed in my life but I m different... hard to explain. Just try it. Do this either flat on your back or sitting up straight. Next, using your right thumb, block off your right nostril and to the count of 4 inside your head inhale through your left nostril, hold to the count of 4 then rest your little finger against your left nostril. Now lift your right thumb and breathe your air out through your right nostril. Now, with the little finger remaining on the left nostril to the count of 4, inhale through the right nostril. Hold to the count of 4. Press your right thumb against the right nostril. Hold for 4. Lift your little finger from your left nostril and rest. This is called a round. Start off with two rounds and gradually go to five rounds everyday. Just keep doing this until you ve got it! 19 A BEGINNERS GUIDE TO CALMING THE RACING MIND 20

13 d. The Open and Shut Mind I was never able to turn my mind of so of course I was at it s mercy even though I tried meditation I just couldn t bear sitting there with a mind that never shut up. This is what I do: Wherever I am, in a line up, on the bus, or frightened and angry I switch of for 5 seconds. Could only manage 3 at first and then to 5 and then 15 seconds. So close your eyes and count to 3 inside your head, do that as often as you remember during the day, your mind loves repetition. You don t have to count! You can just imagine your thoughts being held back! You can say to your thoughts, not now and imagine them waiting to flow into your head when you are ready maybe like a river. Start very small 3 to 5 seconds, counting inside your head or holding back for 3 to 5 seconds. This is how it works for me now: I m walking down the road I start thinking negatively I go to my no mind place just for a few seconds and interrupt the thoughts I never stay in the obsessive worrying place why? Because it doesn t do a thing to help me. I do this everywhere when I need a break from thinking. DO IT. IT WILL WORK IF YOU WORK IT. DO IT NOW. 21 A BEGINNERS GUIDE TO CALMING THE RACING MIND 22

14 THE BODY SET a. The Walkathon b. Hug the Ground Set c. Hands, Knees, and Bumpsey Daisy a. The Walkathon BY: DAVID R. There are too many people around me and they never shut up and sometimes I hate them, but not really. I know that it s okay to be angry, but when I get angry I BECOME the red rage and I m terrified that I will lose it and look like a gibbering idiot, or I ll hurt someone. First of all I leave; that s right, I leave and next I walk very fast to get away. Then, when I m ready, I slow down. Up to then it is just walking with a pain in my gut or my chest, thinking of what I d like to do to them, how unfair life is, etc, etc. You know what I mean. Then I slow down even more. I notice my body: my hips, my back, my chest, my front, my arms and legs and I begin to notice the way the soles of my feet are hitting the ground (sometimes counting my steps, usually to 10 and then back to 1). Eventually, when I m ready and aware of what s around me, I check that my back is straight and my shoulders are down (because usually they are up around my ears). Now as I keep walking, I breathe in to the count of 4, hold my breath in my lungs to the count of 4 and breathe out through my nose to the count of A BEGINNERS GUIDE TO CALMING THE RACING MIND 24

15 I do this five times using my fingers to count and then I ve re balanced myself and I start breathing normally. This exercise has given me a sense of control. Now even when I m not angry, but have a day in front of me that looks shall we say challenging, I use this technique when I feel a little worried until all the anxiety subsides. I have not had a panic attack since I started this exercise. b. Hug the Ground BY: MAGGIE O BRIEN I work with people who have a hard time being present and feeling safe and secure in the world - most of us get that feeling from time to time - wouldn t you say? Try this: Pick a place where you won t be interrupted for about ten minutes (more if you want to take longer). Lie down on a mat or a towel. Feel the floor, earth, or your mattress through your back. Take a deep breath through your nose. Hold it in your lungs for a count of 4 and let it flow out through your nose or your mouth to the count of 6. Do that for at least 4 times; notice your chest rising and falling as you do it. Now feel your whole body on the floor; notice the big picture of it all on the floor. You can see it and feel it. (continued on next page) 25 A BEGINNERS GUIDE TO CALMING THE RACING MIND 26

16 Check, feel or imagine your: Feet and legs Stomach and hips Chest and back Shoulders, arms, and hands Neck, face, and skull Put your arms above your head and stretch them up. At the same time, point your toes and stretch them away from you. Tense every part of your body. From the top to the bottom, stay tight to the count of 6 and then let your body flop into a position that s comfortable for 10 minutes or so. While you lie on the floor imagine yourself actually falling through the floor into the earth. Down, down, down... secure and safe. When you are ready, open your eyes and look around you. You re going to be okay. c. Hands, Knees, and Bumpsey Daisy BY: MAGGIE O BRIEN When I want to be alert to what is happening around me, be it a lecture or a workshop, this is what I do: I notice both my hands. I feel them, imagine them, or visualize them and count to 10 inside my head. Then I move my attention to my feet and I concentrate on them, counting to 10 inside my head. I go through my body, legs, arms, chest, shoulders, back, hands, face, skull. There is no set time for this, just do them for as long as you can sit comfortably. 27 A BEGINNERS GUIDE TO CALMING THE RACING MIND 28

17 I often use this for sugar cravings because it breaks the obsessive thinking. Did you know that if you can distract yourself for 11 seconds, a craving will go away. A schedule you might like to try I usually do one set a day, one from each group, morning and evening. In the morning because I want to catch myself early and set up for the day. In the evening because I like to finish of the day with something useful, and as my friend and mentor likes to say, I like to see if I have invested in myself today. In the beginning, one set a day was all I could do. That changed as time went on and I did more for myself. Now what? You have the book You ve read the exercises... what now? People have lots of books, just like this one on their shelves and guess what? That s where they stay. If you THINK you might use this book you probably won t, so you could give it to someone who really wants it... harsh words, but true. Thinking that you MIGHT doesn t work. KNOWING that you will, beats thinking that you MIGHT. TRYING doesn t work either. It s the same as thinking that you MIGHT. 29 A BEGINNERS GUIDE TO CALMING THE RACING MIND 30

18 Do you get it? Reading this book is not knowing. Applying it to your life is knowing. Think on this for a while before you go forward. Doing this There are three sets of exercises in this book: THE MIND SET THE BREATH SET THE BODY SET Some of them you will find will work quickly, some slowly, and some you may not even use. The Prescription for your mind is: Mind and Breath Set, one from each set in the morning One Body Set at night You can mix and match any of the exercises as long as you have two in the morning from The Mind and The Breath Set and one for The Body Set in the evening. You have lots of choice. On the next page you will find the instructions for the first week. Take an exercise from each set, two in the morning and one in the evening. 31 A BEGINNERS GUIDE TO CALMING THE RACING MIND 32

19 Here s a sample for the first week: MORNING: 1. The Backward Brain Count (The Mind Set) 2. Impending Doom (The Breath Set) EVENING: 3. Hug the Ground (The Body Set) So notice that I have combined a Mind Set and a Breath Set in the morning, why? Because before you start the day you have a chance to calm your mind s fears and take hold of it gently and firmly. GET IT like a child, just doesn t know it yet so it may get irritated and flail around for a while but like a child will settle down and accept what is good for it sooner than you think. The Body Set is what can clear your brain before you sleep. Notice your body, really the mind, breath, and body are connected. GET IT Repetition is awesome. You don t know it if you don t apply it. If you like the first week s schedule well stay until you and your mind are comfortable, and maybe want to try something else, or not, up to you. You are making a start at setting up a secure structure for your mind which, 33 A BEGINNERS GUIDE TO CALMING THE RACING MIND 34

20 Here are some other samples: Option A: MORNING: 1. The Reading Focus Meditation (The Mind Set) 2. The Nose Thing (The Breath Set) EVENING: 3. Hands, Knees, and Bumpsey Daisy (The Body Set) Option B: MORNING: 1. The Open and Shut Mind (The Mind Set) 2. Round and Round We Go (The Breath Set) EVENING: 3. Hands, Knees, and Bumpsey Daisy (The Body Set) 35 A BEGINNERS GUIDE TO CALMING THE RACING MIND 36

21 What will happen? If you do these exercises your mind will start to calm down, you will kindly but firmly take hold of your mind. It will get used to new things happening and will calm down a bit. That calmness will grow. How long will it take? At the back of this book is a list of people who first did these exercises. Originally there were eight of them. Depending on what had happened to them, after the first 3 to 5 weeks their thoughts got steadier as they applied these exercises to their anxieties and fears on a daily basis, their mind became their friend. All my problems with my mind happened because I was not kind to my mind. I worked it hard and long and took my mental health for granted. Some of us have put a lot of drugs and alcohol into our bodies. Some of us have compulsively watched TV, pornography, and gambled. We ve put too much or too little food into our bodies and all of this has contributed to a frightened, angry little mind. Do this, don t think about it. Just do it. Before we Finish There will be days when your mind will say, This is garbage! Just remember that at this moment, your mind is not yet your friend. Do it anyway. Do this until you like doing it because are investing in yourself. 37 A BEGINNERS GUIDE TO CALMING THE RACING MIND 38

22 This has worked for us and many others since the first little book was published over 20 years ago. Why wouldn t it work for you? If you are using medication, do this anyway. It can only add to your life and it will compliment whatever medical method you are using. You are going to notice changes Consider that this door that is so hard to go through in your life will be the door to something amazing! Relax and just let it be. Thanks to Tanya H., Alice M., Brad V., David R., Sasha, John, Fred, and Gene Want to contact Maggie? her: relaxmob@yahoo.ca 39 A BEGINNERS GUIDE TO CALMING THE RACING MIND 40

Self-Advocacy Workshop #4. Problem Solving Participant Workbook. 1 Green Mountain Self-Advocates 2002 ~

Self-Advocacy Workshop #4. Problem Solving Participant Workbook. 1 Green Mountain Self-Advocates 2002 ~ Self-Advocacy Workshop #4 Problem Solving Participant Workbook 1 Green Mountain Self-Advocates 2002 ~ gmsa@sover.net Real Choices Project This workbook is for you to use and take home. Write down or draw