焦慮恐懼怎麼辦? 真實經驗分享!
早上起床,餵了貓,也餵飽自己後,”焦慮不安”莫名襲來……我拿起手機,回了幾位個案的訊息,焦慮感更是波濤洶湧地掀起…
貓兒繼續在我面前衝來衝去…
加深了更多的焦慮不安和狂躁….
我”覺察”到我為了抗拒這股焦慮,我想繼續滑手機與打開電視,轉移這股注意力,可是體內那種不安的心跳與急促的呼吸,實在讓我不舒服。
於是……
我放下手機,關了電視,坐在沙發上。
做了幾個緩慢而深長的呼吸。 幾個不夠,再來了幾個呼吸。
我開始”允許”這份焦慮在我體內流竄,我靜靜地接納著與經驗著,沒有透過頭腦去問「我為什麼要焦慮? 怎樣才能停止焦慮?」,也沒有自責「我怎麼可以焦慮?」
我只是靜靜地經驗著,允許這股能量,允許可以焦慮,然後記得緩慢的呼吸。
很快地,沒有抗拒了,我更加安靜下來。我站起來,在房裡踏著步,將注意力放在每一個步伐裡,配合著呼吸,一步又一步。貓兒看我站起來走路,衝來衝去,但是我已經不受影響,漸漸地貓兒也慢下來,然後他跳上桌靜靜看著我行走。
走了一會兒,我更加放鬆安靜了,然後,我輕輕地問:「我覺察到什麼?這是屬於誰的?」 我發現這股能量是我覺察到個案的、這個世界的能量,於是我就更加輕鬆了。我知道那不是我的,因為「我不是我的情緒、我不是我的感受、我不是我的頭腦」。我把我所感知到的”歸還原處”。然後跟自己說:「每一天在各個方面都會越來越好」。
從放下手機關了電視開始,到我安靜下來,開始寫出這篇文章,前後不超過20分鐘。我知道有時候,如果我抗拒了這份焦慮,一直用手機、電視、外出、跟人聊天去逃避這股焦慮,那麼那些能量會一直在我體內蠢蠢欲動,一直想冒出來,反而焦慮的時間會拖的更久。
親愛的,您發現了嗎?
當各種感受襲來,如果我們是透過一套方法與工具來協助自己,把注意力回到自己身上,允許所有一切發生,不抗拒不否認,無須緊抓住那些情緒感受,那麼那些情緒感受就可以有機會離開。如同天氣一般,沒有永遠的暴風雨,雨後會有彩虹;一陣子的晴天後,又會有陰天雨天。我們的情緒就如同氣候的變換、季節的轉換,總是會有晴時多雲偶陣雨與四季,我們不能去抵抗暴雨,而總想要晴天。因為大自然是涵容所有的一切。而我們的身體、我們也是大自然的一份子,學習涵容一切,向大自然學習,我們也能有更多輕鬆自在。
在早上短短的過程裡,我運用了『覺察、全然允許接納、正念、催眠與Access Bars』等工具,這是我十多年來的學習與經驗。 如果有人想要用很快速的方式去「對治」痛苦、焦慮、難過、恐懼,那其實是對那些情緒感受的「強力抗拒」,而非接納。 而如果真的想要有更多的輕鬆,第一步絕對是「完全的接納與允許」,而不是把這些情緒感受看成是「問題」或「負面」或「不應該發生」。
面對自己的內在世界是一個持續的過程。 我並不是在學習一種方法、上了一個課、做了一兩個療癒之后,就能夠全然地愛自己、就能夠馬上面對自己的恐懼與焦慮。那是在學習了這些工具後,在面對生活裡的各種狀況時,慢慢運用出來的一個過程,一個「與自己有更多的連結,把注意力時刻回到自己身上」的過程。這些學習不就是為了運用在生活裡嗎!
所以,請如此善待自己,對自己有更多的耐心與關懷。只要開始轉身過來,願意開始去探詢一下自己內在那些”精彩的發生”(無論是有多醜惡與負面),然後充滿愛意的擁抱與接納,保證妳的生命會開始改變。
如果這些分享對您很有幫助,也感到有趣,歡迎分享~
Honey, did you find out?
When feelings come up, if we help ourselves with a set of methods and tools to bring our attention back to ourselves, to allow everything to happen without resisting or denying, without holding on to those feelings, then those feelings can have a chance to go away.Just like the weather, there is no permanent storm, there will be a rainbow after the rain; after a period of sunny days, there will be cloudy days and rainy days.Our emotions are just like the change of climate, the change of seasons, there will always be sunny, cloudy and occasional rain showers and the four seasons, we can not go to resist the rainstorms, but always want to sunny days.We can’t fight the storms, we always want the sunny days, because nature is all-encompassing.Our bodies, we are part of nature, and by learning to embrace and learn from nature, we too can have more ease and comfort.
In the short morning session, I used the tools of ‘Awareness, Total Permission Acceptance, Positive Thinking, Hypnosis and Access Bars’, which I have been learning and experiencing for more than 10 years. If someone wants to ‘cure’ pain, anxiety, sadness, fear in a very quick way, that is actually ‘strong resistance’ to those emotional feelings, not acceptance. And if you really want to have more relief, the first step is to “accept and allow” them completely, rather than seeing them as “problems” or “negative” or “undeserved”.
Facing your inner world is an ongoing process. I didn’t learn a method, or take a class, or do a healing or two, and then be able to love myself fully, and then be able to face my fears and anxieties immediately.It’s a process of learning these tools and slowly utilizing them in the face of life’s situations, a process of “connecting more with yourself and bringing your attention back to yourself”.Isn’t that what all this learning is all about, applying it to life?
So please be so kind to yourself and have more patience and care for yourself.Just start to turn around and be willing to start inquiring about the “wonderful happenings” within you (no matter how ugly and negative), and then lovingly embrace and accept them, and you are guaranteed that your life will begin to change.