by clicking the "Next" arrow.
by clicking on the page.
the page around when zoomed in by dragging it.
the zoom using the slider when zoomed-in.
by clicking on the zoomed-in page.
by entering text in the search field, and select "This Issue" or "All Issues"
by clicking on thumbnails to select pages, and then press the print button.
displays sections with thumbnails and descriptions.
displays a slider of thumbnails. Click on a page to jump.
allows you to browse the full archive.
about your subscription?
Mindful : April 2016
Celebrate the victories. They may be small. You’re afraid of spiders, but you managed to trap one and put it out of the house. You’re terrified of thunder and lightning but you opened the curtains during a storm. Give yourself a mental pat on the back or a genuine piece of chocolate. Make a catalog of daily fears. Get to know your fears and anxieties. Set aside a few min- utes, and in that time, notice all the fearful or anxious thoughts that arise, and what triggers them. If this exercise makes you more and more anxious, don’t do it! But often noting fears and letting them come to the surface helps reduce some of the anxiety. It’s a good beginning. Practice touch and let go in everyday life. Let the fears arise, but also let them go. After you make the catalog, look at each fear, each anxious moment, and then let it go on its way. Be curious about your fear. We give power to our anxieties by trying to hide from them. Ignorance is certainly not bliss. Rather, it stokes the fires of fear. So look into what frightens you. Look at the big face of fear and look into the details. You may discover that fear is like the Wizard of Oz, a showman with little substance and much bravado. Or you may find something more substantial. Then, look more deeply, but with kindness to yourself. Never forget humor. One of the best antidotes to fear is humor, in the sense of celebrating life, not making fun of yourself or others. Daily life offers a pretty steady stream of humorous encounters. It’s hard to be terrified when you have a broad grin on your face. Accept help. Sometimes the help you need is to talk with someone about your fears. Some- times it’s sharing a good meal and a laugh with a friend. A small note of caution: Accepting help doesn’t necessarily mean taking everybody’s advice. Seek professional help if you need it. Helping Others to Open the Door In addition to working with personal fear and anxiety, each of us has the ability to help others overcome and work with their fears. Even the most fearful person can lend a hand, in the right circumstance. When you have the chance and the ability to help, seize the moment: Even → 1 See the fear This method uses our logical, examing mind to uncover what fear and anxiety are all about. Ask yourself what you’re afraid of. Then ask yourself some questions about what you fear: What’s the worst that can happen? Can I do anything to change the situation that frightens me? Look more closely at what you’re afraid of. See if you can break it down into smaller pieces. Is this fear tied up with memo- ries or past experiences? Am I afraid of something hap- pening now, that happened before, or that I think will happen in the future? 2 Feel the fear Sit with your fear. How does it feel in your body? Does your breathing change when you’re afraid? Do you feel other bodily changes? Is there an arc to your fear, where it increases, peaks, and then subsides? If you stay with your fear— neither grasping onto it nor trying to get rid of it—do you find other feelings beneath or within the fear? Do you find any sadness there? Is there anger? 3 Be the fear This method is deeply intui- tive. If you feel able to do so, try to identify with the fear completely. Be the fear. In this case, there’s no difference between the fear and you. Who is afraid? What is there to be afraid of? SEE IT, FEEL IT, BE IT CLOSE ENCOUNTERS Try these three ways of working with your fear. They are all ways of opening yourself to the strong emotion, as if it were a friend you’re trying to get to know better. You want to know why the fear is the way it is. April 2016 mindful 63