Calming the Rush of Panic by Bob Stahl Page A

sleeplessness, and more suffering and that by learning to go with the flow, rather than fighting it, you’ll discover a whole new world. So why not give it a try? Besides, maybe that story of panic you’ve been living with isn’t the whole picture. Maybe there’s another way to live with greater freedom and peace.
    By acknowledging your panic and fears, you may open to the possibility of deeper understanding, compassion, and peace. The beautiful poem “Unconditional” by Jennifer Welwood (1998) points to this healing journey.
    Willing to experience aloneness,
    I discover connection everywhere;
    Turning to face my fear,
    I meet the warrior who lives within;
    Opening to my loss,
    I gain the embrace of the universe;
    Surrendering into emptiness,
    I find fullness without end.
    Each condition I flee from pursues me,
    Each condition I welcome transforms me
    And becomes itself transformed
    Into its radiant jewel-like essence.
    I bow to the one who has made it so,
    Who has crafted this Master Game;
    To play it is purest delight—
    To honor its form, true devotion.
    Applied Practices
    Let’s move into some practical applications of mindfulness to help you deal with the rush of panic in your emotions and feelings.
Start Your Morning Off Right
Have you ever had mornings when the alarm goes off and as your feet touch the ground, a feeling of desperation and panic overtakes your mind? Mornings marred by chronic worry and anxiety can ruin your sense of stability and your entire day. You may experience a nagging feeling that something bad is coming or bad news is on its way. Or you may experience distress about something that happened last week or apprehension about something about to happen in the coming weeks.
Let’s have you try out the self-inquiry practice called R.A.I.N., described earlier in this chapter. R.A.I.N. stands for Recognizing your emotions; Acknowledging and Allowing whatever you’re feeling; Investigating the body, thoughts, and emotions; and then Not identifying with those feelings. The following version of this practice will teach you ways to cope with your worrisome and anxious feelings or other similarly strong emotions during an episode of panic.
     
Find a place to sit quietly and get into a comfortable position.
Focus on your breath. Your breath will guide you into the present moment. If you are holding your breath, take this time to take three deep belly breaths. Pay attention to the flow of the air, the feel of the air, the subtle nuances of the air traveling into and out of your body—starting at your mouth, lips, and nose, then down your throat, into your lungs, and down into your belly. Experience the fullness of each inhale and exhale. There’s no need to rush through this. Each breath is an anchor to being more present.
After a few breaths, ask yourself what you are feeling. Are you worried and feeling anxious? Are you feeling distressed about something in the past or fretful about something that may happen in the future? Are you worried about a certain person, place, thing, or occasion? Take this moment to recognize any emotions that come up.
After you’ve explored your feelings, take this moment to allow your feelings to be here with you. Give yourself permission to acknowledge your worries and anxious feelings at this time. Stay in the present moment by tuning in to your breathing. You may be feeling troubled, worrisome, and helpless for a sibling who is ill. You may be feeling anxious about upcoming plans with a friend. This is just how you are feeling right now, and that’s okay.
You may experience a strong tendency to place judgment on your feelings, such as judging a feeling to be good or bad, right or wrong, fair or unfair. Practice not judging your emotions, not putting labels on them, letting them simply be what they are. Emotions are just emotions, neither good nor bad. Focus on just the facts and return to your breath.
Begin to investigate your feelings in your body and mind.