We all know the feeling.

Something happens.

Then comes the prickling skin of shame or the ball of lead of anxiety. Then come the unhelpful thoughts.

And before you know it, you’re caught in the cycle of thoughts and feelings and sensations, leading you in a spiral downwards to stress, anxiety or depression.

How to break that cycle? There are many variations on the process described in this article, but this is an easy way to remember the main mindful steps in bringing yourself back to your centre at times of difficulty. I would add ‘Breath’ at the start – to make it BRAIN 🙂

1. R Recognize what is happening
2. A Allow life to be just as it is
3. I Investigate inner experience
4. N Non-Identification


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