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A Beginner's Guide to Meditation
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David Carbonell, Ph.D.
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Aug 02, 2007 16:44 PDT
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THE ANXIETY COACH®
Helping People Thrive in an Anxious World
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Volume 8, Issue 7
IN THIS ISSUE
Dr. Carbonell offers a simple beginner's guide to meditation.
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INDEX
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1. Dave's Note
2. Study Seeks Volunteers with Social Anxiety
3. A Beginner's Guide to Meditation
4. About The Anxiety Coach®
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Dave's Note
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July 31, 2007
Dear Reader,
My workshop for professional therapists, "Treating Anxiety,
Panic, and Worry" will come soon to the following locations.
August 8: Roseville, Minnesota
August 9: Eau Claire, Wisconsin
August 10: Bloomington, Minnesota
September 17: Bangor, Maine
September 18: Portland, Maine
September 19: Manchester, New Hampshire
October 3: Spokane, Washington
October 4: Tacoma, Washington
October 5: Seattle, Washington
To see the full schedule for 2007, visit:
http://www.anxietycoach.com/lectures.htm
For therapists in the Chicago area, I will also present a
workshop on panic disorder at the Fall Conference of the
Family Institute, at Northwestern University in Evanston,
on October 26. For information and registration, contact
the Family Institute at 847.733.4300
See you next month!
Dave Carbonell
**********************************************************
Do You Suffer From Social Anxiety? Are you age 18-50?
Participate in research related to your e-mail use.
Earn $20 for a sixty minute interview.
Call Lauren Gary at 312.643.0538, or e-mail:
lgary@the chicagoschool.edu for more information.
**********************************************************
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A Beginner's Guide to Meditation
by David A. Carbonell, Ph.D.
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Meditation can be a very useful practice for people who
struggle with anxiety. It's literally "applied observing".
Observing your stream of thoughts, sensations, and emotions,
rather than fighting with them, will be a big help to you
in finding better ways to respond to anxiety.
Many people try hard to distract themselves from their own
unwanted thoughts and sensations. To them, the idea of
focusing on unwanted internal experiences, rather than
distracting from them, seems unwelcome. But, just as banning
books only serves to increase their appeal, trying to "not
think of something" only makes it more likely you will think
of it again.
Do you know the game "Whack a Mole"? Maybe you played it as
a kid, or maybe your kids play it. There's a table with a
bunch of pockets from which mechanical moles emerge, in
random order. The object is to whack each mole with a hammer
and knock it back into its hole. Your score reflects how many
moles you knocked back into their holes. But each time you
hit one, others emerge, more quickly than before. You never
get ahead of the moles. The more you whack,the more show up.
It's a lot like trying to get rid of your thoughts.
Each time you try to get rid of a thought, more emerge. The
best way to achieve some internal quiet (relative quiet - it's
never completely silent in there!) is to simply observe those
thoughts. Not whack them.
Meditation is simply the practice of observing whatever comes
to your attention. The hum of a refrigerator, or a fan. The
barking of a dog, or the slamming of a door. The temperature
of the room. The sensation of the floor beneath your feet, or
your clothes on your skin. The sensation of your own breath.
The thought about the groceries you need to get later today.
The annoyance you feel at being interrupted by the thought
about the groceries. The tension you feel as you try not to
think about the groceries. And so on.
It's all about observing. It's not about correcting the
thought, dismissing it, or silencing it. It's about taking
the time to simply allow yourself to observe, and nothing
more. To observe each external event the same way you would
view a photograph of strangers, and to do the same with your
thoughts, emotions, and sensations as they come to your
attention. To quietly observe them without making any other
effort. To hold each observation lightly, without effort,
design, or active intention.
Meditation can seem difficult and intimidating to the
beginner. But getting started is simple, easier to do than
describe. Perfectionistic thoughts about "doing it right"
are the main obstacle.
If you're willing to set aside those naggy thoughts, here's
a simple, stripped down way to get started with this very
useful practice. You can do it now, if you like.
Sit in a chair - a chair that keeps you erect, like a desk
chair. Keep your feet on the floor, body uncrossed. If you
really get into meditation, at some point you might want to
explore other positions, but don't be concerned about that
for starters.
Just sit.
Turn your attention to your breathing. This may be the hard
part for some panic sufferers, who often find their breathing
a source of upset. It'll help if you can do some belly
breathing (www.anxietycoach.com/breathing.htm) without
trying too hard to follow the directions.
You can do this with your eyes open, or closed, as you wish.
Observe some of the sounds and sights in the room. Then
gradually turn your attention to your own thoughts and
sensations. Your breathing. The way your elbows sit on the
arms of the chair. The sensation of your stomach muscles
driving your breath. The hoping that you can do this, the
fearing that you can't.
Observe all those items, letting your attention move gently
from one to the next, without comment or action.
Observe the way you get distracted by other topics, and
gently return your attention to observing.
Let that go on for ten minutes or so. If you find that
thoughts about keeping track of time are a problem, set a
timer.
Repeat frequently. Observe, without engaging, your thoughts
that judge how well or poorly you're doing. Just keep
showing up.
++++++++++++++++++++++
THE ANXIETY COACH®
++++++++++++++++++++++
The Anxiety Coach® is a publication of the Anxiety
Treatment Center, Ltd. The Center is a small group of
clinical psychologists who specialize in the treatment of
anxiety problems. The Center has offices in Chicago and
several nearby suburbs.
Dr. Carbonell, a licensed psychologist, is the founder and
director of the Anxiety Treatment Center.
The information contained in this publication is not a
substitute for consultation with healthcare professionals.
Each individual's health concerns should be evaluated by a
qualified professional.
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SUBSCRIPTION INFORMATION
++++++++++++++++++++++++++
If you received this copy from a friend or colleague and
want your own (free) subscription, look for the blue
subscription banner at http://www.anxietycoach.com.
If you would like to see past issues of our newsletter,you
can find them in the archive. Visit the main site at
http://www.anxietycoach.com, click on the blue "Subscribe to
our free newsletter" banner, and click on the archive link.
To unsubscribe, follow the link at the very end of this issue.
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CONTACT INFORMATION
++++++++++++++++++++++
David A. Carbonell, Ph.D.
Anxiety Treatment Center, Ltd.
E-mail: dcarb-@anxietycoach.com
Web: http://www.anxietycoach.com
5105 Tollview Drive, Suite 103
Rolling Meadows, IL 60008
847.481.5251
© 2007, Anxiety Treatment Center, Ltd.
All rights reserved.
Anxiety Coach® is a registered mark of Anxiety Treatment
Center, Ltd.
Distribution Rights: The above material is copyrighted,
but you may retransmit or distribute it to whomever you
wish as long as not a single word is changed, added or
deleted, including the contact information. However, you
may not copy it to a web site without prior permission.
Reprint permission will be freely granted, upon request,
to periodicals and non-profit educational and service
organizations.
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