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Cory Muscara



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Rescheduling Worry

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Welcome back to your Daily Mindfulness.

In today's session, I'm going to share

a technique called postponing worry.

Now, before we demonize the worry

mind, it's important to recognize

that things like worry, anxiety and

fear, all of these emotions have

a place in the human experience.

They're often trying to

serve us in some way.

And in mindfulness practice,

it's always good to ask, what is

this emotion trying to tell me?

Is it informing me of

something I need to attend to?

I think we've all had experiences

where these have been useful

emotions and maybe have protected us.

And I think we've also had the

experience of these emotions not being

relevant to what's going on right now.

We're maybe fabricating something in

our own mind, or it does have something

to do with what's happening in the

future that is meaningful, but doesn't

require our attention right now.

And that's where the technique

of postponing worry comes in.

AKA rescheduling worry.

So what does this look like?

Well, let's say the mind says

something like, ah, we need to worry

about that thing next Wednesday.

You might say, ah, yes.

Thank you mind.

You're right.

That is important.

Since we're busy right now.

How about we worry about this

on Monday from 5:00 to 6:00 PM.

Does that work for you?

And then the mind goes, okay.

Yeah, that works for me.

I'm really nervous, but

I'm glad you care as well.

Thanks for appreciating.

I'll talk to you on Monday at 5:00.

We have to remember that these

things anxious, thoughts are

the mind trying to help us.

And if we completely neglected or pretend

like it's trying to ruin our life, it

will only keep knocking at the door

saying, Hey, there's something important.

So you can do this technique in the

moment when anxious thoughts arise,

just reschedule when you'll do

your worry block, or you can make a

regular appointment on your schedule.

It could be a few minutes each day or,

or once a week that you dedicate to

some good skillful, useful worrying.

Remember, anxious thoughts

are trying to help you.

So instead of getting angry at them,

meet them with appreciation, then create

a friendly compromise by scheduling

your worry for a more convenient time.

Thank you for your practice.

And we'll start to settle

into the meditation.

Take care.

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