A new year brings both hopes and anxieties. We want things to be better for ourselves and the people we love, but worry that they won’t be, and imagine some of the things that might stand in the way.
Humans are wired to worry. Our brains are continually imagining futures that will meet our needs and things that could stand in the way of them.
Worry is when this planning and imagining occupies our attention to no good effect. Tension, sleepless nights, and distraction are the result. Worry’s effects are endless, but there are ways to tame it.
Sabotaging the Happier Present
We’ve all experienced moments of flow, times when our attention is effortlessly absorbed in what we are doing. Studies confirm an increase in happiness when people can focus attention on what they are doing, rather than when their minds are wandering. It may seem odd then that we leave our minds to wander for something like half the day, despite the happiness cost.Our background thinking is essential to operating in the world, but we suffer from unease when, unnoticed, it takes up too much mental space.
Mindfulness training, for example, asks students to direct their attention to the sensations of breathing. That may seem easy, but the mind resists, tenaciously. So, despite repeated resolve, a person finds that, within seconds, their attention has returned to planning daydreams.
Our Bodies Take Notice
Traditional meditation teachings attribute our everyday unease to the bodily tightening that naturally accompanies fearful thoughts surrounding the possibility of loss, failure, and unfulfilled dreams. It’s a tension that is often unnoticed in the midst of managing everyday demands, but this background discomfort sends us seeking relief in something more pleasant like a snack, screen, drink, or drug.So, when you notice yourself tense and preoccupied with anxious thoughts, try shifting your attention to the sensations of your breathing, wherever you notice it in your body. Bodily tension naturally dissipates with this shift in focus, and a feeling of greater calm follows. Don’t expect attention to stay there; it won’t. Just notice that attention goes back to worries, and gently return it to breathing.
Other Methods, Similar Principles
It would be nearly impossible to design studies comparing all the techniques that cultivate mindfulness. Humans around the world have sought elevated mental states for millennia. But my more than four decades of experience as a practitioner, clinician, and researcher of several popular mind-body programs suggests that most techniques use similar principles to recover the present moment.Just a little practice will improve your ability to shift your mind you become happier as the here and now becomes woven into the fabric of everyday life.