Sometimes are harder than others to be mindful ... to be right here, right now, rather than worry about something that did happen or something that might. One mindfulness technique that is commonly used involves focusing on what you can see and hear and feel right now ... well, even that I find hard sometimes. BUT. I have discovered Soundscaping. I pretend I'm making a sound recording and I listen acutely to the sounds I am capturing. I imagine what the recording would sound like. Last week I recorded a walk on the beach and a walk to work on my iPhone. I find this technique remarkable. It helps me to get incredibly focused. ... couldn't upload the files to share with you, but I invite you to make your own.

Psychologist Kelly McGonigal presents research showing that stress is not such a bad thing - BUT, what is bad for our health is the way we view stress.  Kelly suggests that we need to rethink our relationship with stress and see it as our friend. I think Kelly's talk is a nice prelude to Steven's videos about practical strategies to change the way we live with pain and stress.

Steven Hayes is a Professor at the Department of Psychology, University of Nevada. Steven developed a form of behaviour analysis called Acceptance and Commitment Therapy - or ACT. This approach is about: accepting our reactions and being present, choosing a valued direction and taking action. I find his approach refreshing. He has some really practical, effective ways of dealing with stress and anxiety. He has written a fab workbook using ACT called: Get out our your mind and into your life.  I have also put three of his videos below

1. Using ACT in daily life
2. Happiness is an empty promise
   
3. How to deal with a panic attack

Steven has stacks more youtube videos and a useful website. If you want more information go to: http://www.stevenchayes.com/

This poem was written by Portia Nelson and published in the Tibetan Book of Living and Dying (Sogyal Rinpoche). For me the poem is about taking care of myself by recognising I'm on a journey that involves taking responsibility for how I experience life. I could add a prelude to the first chapter about digging holes ...

Chapter 1
I walk down the street.
There is a deep hole in the sidewalk.
I fall in.
I am lost... I am hopeless.
It isn't my fault.
It takes forever to find a way out.

Chapter 2
I walk down the same street.
There is a deep hole in the sidewalk.
I pretend I don't see it.
I fall in again.
I can't believe I am in this same place.
But it isn't my fault.
It still takes a long time to get out.

 Chapter 3
I walk down the same street.
There is a deep hole in the sidewalk.
I see it there.
I still fall in... it's a habit... but,
my eyes are open.
I know where I am.
It is my fault.
I get out immediately.

 Chapter 4
I walk down the same street.
There is a deep hole in the sidewalk.
I walk around it.

Chapter 5
I walk down another street.

Maya Angelou is an American author and poet. At the age of eight she became mute - and remained so for a number of years. She went on to become a prolific writer, has published seven autobiographies, beautiful poetry ... and in her 80s produced this wonderful clip where she recites one of her poems. Go to her website mayaangelou.com for more beautiful poems.