Easy to say, not so easy yet for me to do; my step dad usually tells me to just "Change the thought." I keep trying.

(Comedy help me too, 2quilt)

scm

Mindfulness is hugely helpful.

Here's an exercise in mindfulness to get you started. See if it helps, even for a moment?

1. Get one raisin.

2. Sit down in a comfortable spot.

3. Take a deep breath, hold it in for a few seconds, then blow it out deeply. (Cleansing breath.)

4. Take two more cleansing breaths.

5. Close your eyes and relax for a moment.

6. Then, open your eyes and look at your raisin.

7. REALLY look at it. Notice its color. Its feel - it is a little bit sticky and it feels a bit hard in between your fingers, yet a little squishy? Its wrinkles - notice how some are deeper and longer than others? Look at the raisin like you've never looked at a raisin before.

8. If you are spiritual or religious, you might give thanks for this little gift. If not, just appreciate this one simple thing that is a part of life, a good, little thing. It is in YOUR life, and it is good.

9. If any other thought comes into your mind, BANISH it, just for the moment. Just for a moment, tell it to go away. If it returns, you have not failed, you are not a failure - it is normal. Just tell the thought to go away, just for a moment.

10. Then look at that raisin, that joyful little piece of fruit. Take it in. Experience it. If another thought comes into your mind, good or bad, BANISH it again. Tell it to go away, just for a moment.

11. After you have gained visual and tactile knowledge of your raisin, put it in your mouth. Feel it on your tongue. How does it feel? A little hard? A little soft? Feel it against your teeth. What flavors are you experiencing? A little sweet? A little tang? Don't be in a rush to eat this small treat. Just focus on the experience of it in your mouth. And if anything else comes into your mind, banish it again.

12. Chew the raisin. Notice how it feels as you chew. Notice the squish. Notice the little burst of flavor. Experience the chewing.

13. Swallow the raisin. Feel it go down your throat.

14. Take three deep cleansing breaths.

And now you can *allow* other thoughts back in. Maybe you only succeed in banishing other thoughts for a second or two at a time, before you have to banish them again? That is normal. But if you practice this exercise a few minutes per day, you will gain something, possibly, more powerful, and you can train your mind to focus on the here and now when you will it to do so.

Hope that helps someone.

Cowgirl

Gosh, now you all are going to think I'm very New Agey and Out There. :)

What if all your raisins are stuck inside raisin cinnamon bread? :0

That is a very good idea Cowgirl, and I think a valuable exercise in focus. I will have to try that... if I can get one of these raisins out... eef... oof!

if i dont like raisins, can i do the same thing with a pint of Chocolate Therapy by Ben & Jerry's?
Please?

Sometimes trying to flip can be counterproductive for me. Usually pleasant, absorbing distractions help. I use: aromatherapy, a shower, music, food, beverages, walking, talking on the phone and surfing the 'net.

Chocolate, ummmmm. I love WW's oh yeah MM's. Distraction I think is key. But finding it sometimes is so hard. Maybe if we made a list of distractions and post it on the refrigerator or write it in a journal, when we can't think we can go to the list.

Cindy,
I find it difficult to snap out of my depressions. Sometimes, I ride it out. I have listened to good music and that helps sometimes. Recently, I woke up crying and told myself to do something good for someone. Before, I knew it my coat and boots were on and I was shoveling our 87 year old neighbors steps and landing. He invited me in for tea and was very appreciative. Now that spring is here, I plan on walking my dog more often as outside seems to help and I am planning on doing more yard work as it makes me feel like I am in a park and my mind is free.
sunnydaze

Sunnydaze:

Just because the snow is gone, still stop in and visit that neighbor, my Mom is 86 and many of her friends and family are gone. She lives for Sundays when I bring her to my house so she feels part of the world again rather than vegetating in the Senior Apartments.

Sometimes I think we feel unless we do something big for someone we are doing nothing. Your neighbor would probably love you to drop in once in a while - say bringing him the mail a couple of times a month. The elderly have so much to tell and share. I love hearing their perspective on the world today. AND you get the bonus, satisfaction of changing someones day .