Become a River Watcher

Hello Empowered Wayers -For many years, I practiced law and over time, the stress and high expectations became exhausting. A friend introduced me to the concept of mindfulness, and everything slowly became manageable.As I grew more comfortable and proficient at watching my thoughts, I noticed that I would not engage in situations that used to make me upset or angry. The beauty of a mindfulness practice is the realization that you have a choice in every moment to react or not. To decide to impose your opinion or not. To choose peace instead of being right.This transformation wasn’t quick and it certainly didn’t happen overnight. Instead, moment by moment, choice by choice, I slowly retrained myself. And found peace.What is mindfulness?Imagine you are sitting on the banks of a river, the water rushing by. You notice leaves floating on the surface of the water, and you watch them pass by. The water and leaves are your thoughts and feelings that you experience in any moment. Just as you watch the water and leaves flow by, you can also train yourself to watch your thoughts and feelings go by without engaging with them.The key to mindfulness isn’t trying to stop the river or the leaves from moving past you - it’s about sitting on the river bank peacefully observing the flow. You become a River Watcher.When trouble arisesLife moves in constant change and flux. That includes your mental state as well. Just like the river churning during a storm, you have experienced intense emotion or stress. Then, it becomes difficult to remain the observer and you may be swept away by the intensity of the experience.During the winter, the river may freeze - similar to when you feel stuck or numb. But water continues to flow underneath the ice, just as your mental processes continue beneath the numbness.Mindfulness helps you recognize that these states are temporary and can still be observered from the riverbank - your grounded awareness. As you become aware of your troubled state, intentional breathing and other mindfulness practices return you to your centered states.Return to the river bankWhen your mind is turbulent or you feel troubled, there are three mindfulness techniques that help focus on a different anchor of awareness:* Five Senses Check-in Take a quiet moment wherever you are and slowly notice:* Something you can see (maybe the play of light on a wall)* Something you can hear (perhaps distant traffic or birds)* Something you can feel (the texture of your clothing or chair)* Something you can smell (the air around you)* Something you can taste (even just noting the current taste in your mouth) This grounds you in the present moment through sensory awareness.* Three-Breath Reset This can be done anywhere, anytime:* First breath: Focus entirely on the physical sensation of breathing* Second breath: Let your shoulders consciously relax* Third breath: Notice your current emotional state without trying to change it This technique is particularly useful during stressful moments or transitions in your day.* Walking Bells During your regular walking (even just around your home or office):* Choose a common sound in your environment (phone notifications, door closing, car honks).* Every time you hear that sound, bring your attention to the sensation of your feet touching the ground for three steps.* Then continue your normal activities This builds mindful moments into your day without requiring dedicated practice time.The key with each technique is not to strive for a "perfect" practice, but rather to gently return your attention whenever it wanders.The takeawayAs I learned to turn to mindfulness in my moments of stress, my inner calm became the foundation of my experience. I am more present and aware of my surroundings and my relationships. Social media no longer holds me captive, because life is so much more fun!Please let me know your thoughts on this subject and whether you tried one of the mindfulness techniques mentioned.To your peace,KathrynP.S. Another calming activity is to use colored pencils or pens and color. Freedom to choose how you color opens the door to a deeper sense of self. That’s why I created The Sacred Feminine Journal and Soul Wave Container. It’s a journal and a coloring book - all in one! It makes a great gift for that spiritual woman in your life. :-) This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit empoweredway.substack.com