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4 mindfulness skills that can help you manage anxiety
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Feelings of panic, restlessness, excessive worry, difficulties concentrating and irritability are all common symptoms of anxiety. - photo by Jennifer Sorensen
Feelings of panic, restlessness, excessive worry, difficulties concentrating and irritability are all common symptoms of anxiety. Some may experience a couple of these symptoms as others may experience all at once. Anxiety is emotionally draining and can cause many problems to an individuals everyday life. It takes a lot of work to deal with anxiety and be a fully functioning individual. Little accomplishments are big successes and completing short or long term goals can feel overwhelming.

Some may describe anxiety as having both feet planted in the fears of the future. If we are constantly worried about what may or may not come, it is difficult to enjoy life in the moment. Living in the moment is like living with both eyes wide open. Life becomes more sweet and enriched when we can soak in every experience. Mindfulness skills can help us live more in the moment, which can ease anxiety symptoms significantly. Mindfulness forces us to focus on one thing at a time. When we allow ourselves to focus on one thing at a time, it is impossible for us to feel overwhelmed. Here are four mindfulness skill that have proven to reduce anxiety:

1. Concentrate on your breathing

Take a moment every day and notice your breath. Notice what it feels like to have air filling your lungs and then leaving your body. Time your inhales and exhales. If possible make your exhales a few seconds longer than your inhales. By doing this youre accessing your parasympathetic nervous system (PNS), which is responsible for allowing us to rest and slow down. For starters, try inhaling for four seconds and exhaling for six seconds, then repeat. Be sure to notice any shifts in your body. Notice what happens as you force your body to calm down.

2. Notice your body

Whether youre sitting, standing, lying down or on the move, you can practice mindfulness by noticing what your body is experiencing. Take a moment and notice your feet on the ground. Notice what they feel like as the pressure of the floor pushes back. Feel your surroundings; your arms resting in the chair, your bottom on the seat, your head on the pillow, etc.

3. Notice your surroundings

Begin to notice whats around you. Whether its a painting on the wall, a piece of furniture, something in nature or anything else in your environment, you can take a moment to notice it. Notice any colors, shapes, textures. Notice any specific details about the object you are noticing. Describe what you notice in great detail.

4. Six senses

Tap into your six senses: taste, touch, sight, hearing, smelling, and movement. Find things that are very soothing to you. This can be smelly candles you enjoy, favorite music or sounds, beautiful sceneries, favorite foods, comfortable clothing, and any movement your body enjoys such as yoga, dance, etc. As you do these, pay 100 percent attention to the calming and soothing sensations your body experiences.

Mindfulness is a very basic skill with much power, and its something you can practice anywhere and anytime. It may be difficult in the beginning, but even brief moments of engaged mindfulness can be beneficial. Start with practicing mindfulness for just 20 seconds a day and gradually increase time as you feel. You dont have to live with constant symptoms of anxiety. If needed, seek a mental health professional.
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Have You Seen This? Street musician slays with clarinet
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Better than almost every face-melting guitar or drum solo. - photo by Facebook video screenshot

THE BIG EASY — Yeah, yeah, we all know that New Orleans is stuffed to the gills will incredible musicians.

But knowing that fact and then hearing that fact are two different things. You can step into any number of jazz clubs on any given night on Bourbon Street, and you’ll probably be impressed with virtually every act. Or you can sit at home on your comfy couch and watch this featured video.

In the video, you’ll see a woman who is in the groove. She is swinging hard, and wailing on her clarinet with a practiced expertise that makes it sounds so easy.

From note one you’ll be drawn in; your appreciation will grow with every second, and then your face will melt off when you realize how incredible she really is.

If you’ve never played a woodwind or a brass, you may not know everything that comes with a performance like this. Lung capacity and breath control are huge factors in keeping your notes clear and loud, and hitting those high notes is especially difficult.

So when this woman hits that high note and holds it for several seconds, you know you’re dealing with an exceptional musician. It means she has worked hard for years to develop skill on top of her natural talent, and we get to benefit.

It kinda makes you wonder how we let people get away with mumble rap and autotune when talent like this exists in the world.

I wish this video were longer, and I wish I had more information about this woman, but as it is, we’ll just have to appreciate the little flavor of New Orleans jazz posted by the Facebook group Clarinet Life.

Martha Ostergar is a writer who delights in the ridiculous that internet serves up, which means she's more than grateful that she gets to cruise the web for amazing videos to highlight for your viewing pleasure.
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