Page 80 - Girl's Life (August - September 2019)

MIND OVER MATTER

Continued from page 68 actually can change your brain to view happiness as you pass on the sidewalk or
everything else and zero in only on that things in a more positive light. Pretty stopping to smell that rose (yep, really!)
one negative comment—forgetting all the powerful stuff. add up as mindful minutes.
friendly interactions you had. Our brains As you practice, you’ll soon be able to
are wired to worry, says Julie Potiker, MAKING IT COUNT pinpoint those crazy days when you need
author of Life Falls Apart, But You Don’t The beauty of mindfulness is that it to give your brain a break. “We take good
Have To: Mindful Methods for Staying Calm doesn’t require strict structure or long care of the things we own: We charge our
in the Midst of Chaos. stretches spent seated. And you might phones when the battery runs out, we fill
“Worrying and ruminating releases feel like you have zero minutes to spare our car with gas when the tank is empty,”
cortisol and adrenaline, which is terrific right now, but once you start to see the Biegel says, “but we don’t necessarily take
if you need to fight, flee or freeze, but benefits of a mindful practice, you’ll want care of ourselves like we do our devices.”
it’s not healthy to have all those stress to carve out time for it. Bree C., 19, shares how she does the
hormones running around your body all Maybe it’s mindfully listening to music work: “When I’m having a bad spell with
day,” shares Potiker. on your ride to school, noticing each my self-esteem, I use mindfulness tactics
Mindfulness can help calm you down, instrument and how the lyrics and beat like a body scan to find where I hold ten-
letting the feelings of anger and anxiety make you feel. Maybe it’s right after sion, then examine the emotional causes
pass through you—rather than playing school and you’re about to have a snack— behind that tension so I can rationalize
host to them. Through mindfulness, try mindful eating, where you observe the my feelings and arrive at a more positive
Potiker notes, we learn to pause, hold food, texture and colors on your plate. outlook on myself—even if it’s only a little
space and not be quite so reactive. When you take a bite, chew slowly, exam- more positive. A small improvement is
Those negative worry spirals can ining any flavors that pop up. still an improvement!”
actually be halted through positive think- Commit to just one or two minutes It all comes down to self-care: Use
ing, adds Biegel; something experts call per day, says Everatt, then work up to mindfulness to notice when you’re feeling
“positive neuroplasticity.” Every time you five, 10 or 15. And remember that each emotionally depleted, then attend to
have a thought, the brain is rewiring and moment counts toward your daily total. your needs—not by checking out, but by
forming a new connection. Mindfulness Mentally wishing a stranger peace and tuning in.

Y OUR MINI MINDFULNES S T OOLBO X

We promise: You’re not too busy for mindfulness! Here’s how to sneak in a session when you’re…
ABOUT TO GET OUT OF BED through your right nostril. good vibes feel, then let them then closer still, listening to the
IN THE A.M.… Repeat for at least 10 breaths. wash over you. sounds of your thoughts. Now,
Hit snooze…but use those extra you’ve focused your mind to
nine minutes as a way to prac- STILL RUMINATING ON JUMPY AND SERIOUSLY successfully start on your work,
tice mindful breathing. Count THAT FRIEND FIGHT… CAN’T SIT STILL… Willard says.
10 deep breaths, focusing on Send good wishes with a metta, Start walking—mindfully.
the sensation of the inhale and or lovingkindness meditation: There’s no requirement that you JUST NOW REALIZING
exhale, suggests Christopher Repeat “May you be happy, may have to be seated for an hour YOU GRIND YOUR TEETH
AT NIGHT…
Willard, PsyD, and author of you be healthy, may you live to meditate, Biegel notes. Head
Growing Up Mindful and the with ease,” first to yourself, then outside and notice everything Before bed, try a progressive
Mindfulness for Teen Anxiety and send those wishes to someone around you—the sound of the relaxation: Begin by tensing
Depression workbooks. you love, someone you’re wind, the pattern of your foot- the muscles in your toes, then
neutral about, someone you fall, how the leaves are starting releasing them. Move onto the
STARTING TO GET THOSE don’t like very much, then finally to change color, etc. Just try muscles in your feet, then up to
PRE-TEST JITTERS… to everyone and every living not to fall into autopilot—keep your legs and all the way up to
Find a quiet place, then try thing in the world, says Everatt. focused on your breath and your your face. Watch the relaxation
alternate nostril breathing: Use Employing this practice helps surroundings, and wait for the start to seep in and keep your
your left thumb to close your you be gentler with yourself and clarity to roll in. breath steady and calm.
left nostril while you close your more empathetic with others.
eyes and breathe in through STARING DOWN A PILE OF ABOUT TO FALL ASLEEP…
your right nostril. Then, holding ANXIOUS ABOUT THE HOMEWORK… Practice positivity. Look back
your breath in, use your left BIG GAME… Center yourself with a sound over your day and make a list of
index finger to close your right Keep positive with a visualiza- technique. Start by noticing the three things you feel grateful
nostril while you breathe out tion: Picture yourself scoring the farthest sound you can hear. for, like how sunny it was on your
through your left. Then, keeping winning goal in field hockey or Then zoom in a little closer ride to school, how your coach
your index finger in place, mastering that ballet audition to notice sounds inside the trusted you to score that clutch
breathe in through your left with a sense of confidence and room. Hone in on the sounds basket or how Dad made turkey
nostril, then switch to exhale calm. Think about how those of your body and breath, and meatballs for dinner (your fave!).

76 GL AUGUST | SEPTEMBER 2019