Real, Not True: Interrupting Worry

Welcome.

This is Allison with Mindful Pause Center,

And I'm so glad to bring you this micro-practice today.

This is a great one for interrupting worry.

I call it real,

Not true.

So when you get caught in a storyline,

Your interpretation or judgment of your experience,

The thoughts and feelings that arise may feel very real,

And in fact,

They have a physiological impact on your body.

You might feel tight,

You might start to sweat,

You might feel your heart racing.

But are the thoughts and feelings true?

In this practice,

We're going to get in touch through our senses,

Direct experience,

What can be known and verified by our senses.

So start by noticing five things you can see,

Looking around the space you're in,

Or out through a window.

And then out loud or to yourself,

Name five things you can see.

Great,

Now name four things you can hear.

Great,

Now name three things that you can touch.

You may even wish to reach out and touch them now.

Next,

Two things you can smell.

This could be subtle,

Depending on where you're at.

And then finally,

One thing you can taste.

And then just notice what it's like to touch base with what can be objectively and directly known.

Great.

Now see if you can return to what you were doing before,

With a sense that the world is bigger than just the thoughts and feelings that your mind generates.

Thank you for your practice.

Did you feel supported by this practice?

Leave a short word or phrase in the comments to let me know.

I'd love to be connected.

Until next time,

Take good care.