Surfing on Thoughts

Happy Valentine's Day, blogfans! Hope the day provides you with opportunity to express your care and love to those important to you. Earlier today I was engaged in reading and came across a Buddhist saying which piqued my interest: "Surf on the waves of your thought." This saying speaks to the alternative to letting yourself become engulfed and dragged down by your negative thoughts. Instead, the saying encourages one to observe thoughts as they come and go, simply watching them rather than becoming ensnared and pummeled in reactivity. Thoughts are like waves, they arise naturally and our job is to simply allow our thoughts to flow and ride them smoothly.

One of the things I teach my clients is how to increase their awareness of their thoughts, how their thoughts influence their mood or actions and how to achieve greater emotional balance through practices such as meditation and breathwork. One of the first things I help my clients to learn is how to quiet their mind and observe and detach from their thoughts. If we had a volume control in our brain, for many folks, the volume would be at an 8 or 9 out of 10 on most days. The level of noise in your head influences your ability to focus, relax and relate to those around you.

One of the most effective ways to turn down the volume is to take time each day, for as little as 10 minutes, to allow yourself some time for peace and quiet. When you turn down the volume you will be more present and mindful throughout your day and less distracted and unfocused. Picture a holiday snowglobe for a moment. When it is shaken, the snowflakes swirl around the globe making it difficult to see the scene depicted inside. When the globe is allowed to sit undisturbed for a few moments, the snow settles on the bottom, leaving the water clear and you are able to see the scene clearly (excerpted from Healing Rhythms). Your mind and body function in a similar way: each day you may experience worries, fears, disappointment, frustration, among other emotions and these thoughts affect your ability to perceive things clearly and they may also affect your physical health. When you take time to quiet your mind you allow your nervous system to calm and you gain greater clarity.

So, how do you quiet your mind? The first step is to find a quiet place to spend some time. You want to turn off your phone, ask your family members not to interrupt you for the next 15 minutes or so. In your quiet place, find a comfortable position in which you are fully supported. This could be a comfortable chair, your bed, or even the floor. Loosen any restrictive clothing, such as a belt or necktie. Close your eyes and feel your body relax into your chair or bed. Focus your attention on your breath and allow your breath to become deeper, slower and more regular. Inhale for a count of 5, pause, then exhale for a count of 5. For some people it is helpful to visualize a beachball inflating for the inhalation count of 5 and then visualize the ball deflating for the exhalation count of 5. Focus on making your breath slower, deeper and more regular. Feel the breath enter your lungs and with each exhalation, feel your body become more relaxed and calm. As thoughts enter your mind, simply let them pass--remember you are surfing on the waves of your thoughts. Allow your belly to expand on each inhalation and deflate on the exhalation. Breathing has the ability to calm and revive you. By learning to focus on your breath, you become more present and less susceptible to stress.

I encourage you to practice breathwork several times a day, particularly in those moments when you feel yourself reacting to stressors in your environment. The more you practice awareness breathing, the more you balanced and centered you will become.

Thought for the Day: Practice the breathing exercise described above. What did you notice about your mood and energy before and after the exercise?

"I am breathing in and liberating my mind. I am breathing out and liberating my mind." --Thich Nhat Hanh