50 Seconds to Presence [+ Audio]

Many of the problems we face in everyday life stem from being caught up in everything but the present.Depression and anxiety, two of the most common ailments amongst Strongies, is caused by worrying about things that have occurred in the past or that might occur in the future. Might.

Mindfulness is the key to taking back control of your life from these energy-sucks. It's time to be happy already.

And here's the good news: it really takes no time at all. In fact, we're going to do it in 50 seconds max.It's a really simple exercise that–with practice and consistency–will prove utterly invaluable to your sanity. I started doing this exercise when I was working my way through cognitive behavioral therapy for OCD treatment. When I would walk away from a trigger situation without performing a behavior, anxiety would smother me like a wet wool blanket. I'd feel incredibly panicky, and it would be hard to breathe.With the help of my therapist, I'd practice this mindfulness exercise to root myself in the present. Though it was a bit different for me because I was working on specifically stopping certain behaviors, the structure of the exercise will be the same.Try it for yourself when you feel depressed or anxious. Here's how my 50 seconds to presence:

Stop.

Close your eyes.Take a deep breath.Focus on what's actually happening now (not the thoughts you're having).

• the breath flowing into your lungs, and then back out
• the feeling of the ground beneath you
• your heart beat

After your breath has slowed down, ask yourself if there's anything you can take action on immediately that would ease what you are worrying about.If there is, open your eyes and go do it. It will make you feel better to take action.If there isn't anything you can do, drop it. Breathe out of it. You're not making it any better by worrying about it.*****With practice, this exercise will become 30 seconds to presence! For newbies, however, I suggest taking the full 50 seconds if not more, to really breathe into it. Start practicing it every day when you catch yourself worrying or obsessing and stay consistent for long-term results.Because you're probably not going to take this post with you everywhere, I've made an mp3 recording of me taking you through it so that you can keep it in your phone for emergencies. It's totally free; all you have to do is click below to download it. 

 CLICK HERE TO DOWNLOAD AMY'S 50 SECONDS TO PRESENCE

 Show that stress who's boss and take back control of your mental state. You're strong enough.Stay strong,Amy