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This realization is why mindfulness and meditation are a powerful combination. What you are mindful of ultimately becomes what you meditate on. This is a perfect way of combating anxiety and worry. The primary objective is to make mindfulness meditation a consistent part of your life. Now that you know how mindfulness meditation works, we will move on to the next technique, which is also very popular and effective. Let's learn about YOGA! Yoga is an ancient practice. People rely on it to relieve life's stresses, ease their minds, and find inner peace. While yoga and mindfulness are not novel ideas, the concept of mindful yoga is relatively new. Here we will consider how best to utilize this technique for combating anxiety, worry, and fear. With the help of this mental model, you can change how you think. When looking at any situation that you are currently facing, you should imagine yourself in the future after making a decision relating to your problem. Consider whether you will regret making the decision after a specified number of years. If you feel that you will regret not making a decision, then you should do that which you believe will make you happy. Of course, if you would regret not doing something in the near future, then it implies that what you choose to forego will likely make you happy. Applying this principle to your relationships, think about how you relate with other people. In business, for example, you should reflect on whether or not you will be successful in the future if you took up the opportunity and partnered with a certain individual. You might not be as successful as you anticipated, but if the experience is worth your time, you should not hesitate to join forces. The same framework can be used to determine whether you should enter into romantic relationships with other people. Imagine yourself in the future with the person you think you are in love with.

It would be my own business to run and figure out. I would like that. I think I would be a good people manager. Erica: Yes, and in this situation, the worst-case scenario, list the good things you see specifically in regard to your relationship with your son. Laura: I would just be with him. I'd get to spend time with him. I'd listen to him. I would be completely dedicated to his care without distractions. So, instead of feeling divided, I would block that time off to spend with him. I would be happy that he sees me making a loving, open, and safe home where he can just be who he is. I'll write down some of what we just talked about so you can look at it during the week [Figure 5. What should we call the things you're going to do between sessions? Your Action Plan? Self-help activities? Something else? ACTION PLAN May 6 Put this Action Plan next to the coffee maker and read it every morning and again later in the day. Therapy Notes: When I start to feel more depressed, remind myself that the therapy plan makes sense. With Judy's help, I'll be working toward goals every week, step by step. I'll learn how to evaluate my thinking, which may be 100% true, or 0% true, or somewhere in the middle.

Mindful yoga merges yoga and mindfulness practices to help an individual stay present in the moment while basking in the connection one has with their body, mind, soul, and spirit. Mindfulness is a part of the physical practice of yoga. This idea helps an individual maintain focus on their mind-body by being aware of themselves at a moment in time. With yoga, your exercises become meditative through mindfulness as you are 100% present instead of engaging in yoga only for the postures and exercises. As a mindfulness technique, yoga holds the promise of helping an individual combat fear through body awareness, heightened spiritual connection, and meditation. Engaging in mindful awareness while participating in yoga as a physical activity raises your focus level. It becomes difficult for negative thoughts to penetrate your mind and steal your consciousness of the moment. A crucial aspect of the yoga mindfulness technique is its emphasis on observation rather than reaction. Greater importance is put on observing the content of the mind, feelings, and emotions while in a yoga pose. That observation leads to a better understanding of self as opposed to criticism. Will you regret not settling down with them? Will you regret not exchanging vows with them? If yes, then you should put your mind to it and believe that anything is possible if you believe. The 10/10/10 rule is also highly applicable in your efforts to change your life and improve your relationships. This model is similar to the regret minimization framework since it allows you to think about your future. When using this model to supercharge your thinking, you should take a step back and ask yourself three important questions. The three questions reflect on how you would feel in three different time periods. First, you should question how you would feel 10 minutes after deciding to do something. Secondly, consider how you would feel 10 months after making your move. And third, reflect on how you would feel in 10 years.

If that time were only for a few hours a week, that would be okay. Erica: You've come up with quite a list of good things! So, in this worst-case scenario would you be okay? Laura: Yes, I would be okay. I would be resentful, but I think I could figure out a way to get past that. Right now, it feels like it would be like climbing Mount Everest because I'm pretty mad. But I won't always be mad. In the worst-case, there is some appeal to having some freedom to allow these good things to happen. I'd now have the space and time to find a relationship with a man, and David wouldn't have to know about it until I decided the time was right. But I don't want to need a relationship with a man. The way I'll get better is by making small changes in my thinking and behavior every day. Take grandchildren out for ice cream. Give myself credit for doing all of the above and for doing anything that's even a little difficult--because I do it anyway. LENNY's evaluation Action Plan. LENNY: Action Plan is good. PAULINE: Do you think you could read this Action Plan twice a day, once in the morning and once later on, especially if you start to feel more depressed? LENNY: Yeah, I can do that. PAULINE: How will you remember to read it? LENNY: I'll put it next to the coffee maker. I have coffee every morning, so I'll see it.

Through this process, you can dig deeper into your subconscious to understand why and gain clarity on specific issues. Mindfulness works in any yoga class, and it can be used with any yoga technique because it contributes to and enhances the consciousness of the moment. The next time you engage in yoga, remember mindful yoga and try to incorporate mindfulness into your techniques. When you do, you will observe that your yoga moments are more effective in helping you combat fear. Mindful yoga is not as traditional as regular yoga practices because there is less focus on posture and more emphasis on the awareness of the body and mind. While engaging in mindful yoga, you will be encouraged to work mainly within your mind by first learning how to accept yourself with compassion, and how to open up to your life's possibilities. Some people feel the impact of yoga deeply and strongly while engaged in the practice itself, and afterward, they get back to the same cycle of anxiety and worry because they weren't mindful during their yoga practice. Through mindful yoga, you not only focus on the yoga activity itself but also seek to strike a permanent positive connection between the postures and the impact it has on your mind. Mindful yoga also helps you listen to your body carefully and intently with sincere honesty. Sometimes, stress spirals over into anxiety because we do not pay enough attention to our bodies and minds. When entering into any serious relationship, use the 10/10/10 to evaluate the decision that you are about to make. How will you feel in 10 minutes after making that important decision? What about in 10 months or in 10 years? It is crucial that you turn to mental models to help you think clearly without being blinded by your emotions. Second-Order Thinking Second-order thinking also reiterates the importance of thinking about the consequences of your actions or decisions even before doing them. However, second-order thinking mental model stresses on the fact that people should not regret making mistakes. You cannot predict the future. Therefore, you shouldn't evoke negative emotions that will only drain energy from you. The best thing that you can do is to learn from your mistakes and move on.