Amy G. Casey

I woke up this morning worrying – I think I was worrying in my dreams. Waking up like this used to be a common occurrence, but I thought I had my worrying tendencies under control. I guess the worry snuck in when I wasn’t paying attention…

I read a wonderful book about how to worry less. It’s called “Feel the Fear . . . and Do It Anyway” by Susan J. Jeffers. We’re not talking about the real fear you feel in a dangerous situation. These are fears that live in your mind – spinning around until they become a part of your everyday life – diminishing your joy bit by bit.

Jeffers guides you through some simple processes to get to the other side of crazy. And – they work! One of her techniques is to deeply feel the worst case outcome of your worst fear. It might be awful – really horrible. And – you find out that you don’t die. That you probably could live through your worst fear if it did come to pass – which it most likely won’t.

That alone is amazing. The energy you used to spend on this constant worry can now be turned to something else. And just like with any habit, it’s a good idea to replace it with something else, or you might just slip back into it. But I wanted to take it further, to turn that depleted energy of worry into a machine for happiness.

Meditation is my method, so I chose to turn the scary scenarios of my worry into a platform for transformation. My biggest worry was that my husband would die. At times I was convinced of it happening, and felt my own grief at the news. It did make me feel kind of crazy sometimes. If that energy was having that effect on me, what was it doing to him? I know as a kid the drain that my mother’s worry was on me. I felt responsible for her obsessive focus on imminent danger and death. It surrounded me with fear.

So, in meditation I began to picture a time when my husband was happy, when he was filled with what makes him whole. And I focused on seeing him that way and how it felt. I breathed out love toward him, surrounding him with light and lifting him up in joy. This practice makes me so happy that I easily slip into seeing myself in the same light and love.

The more I practice, the less I worry. And the energy of fear dissipates and becomes peace.

Please enjoy this meditation as a first step to transforming worry to peace:

Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.

(Another dispatch from vacation last week…)

“Go placidly amid the noise and hast and remember what peace there may be in silence.”
- From “Desiderata” by Max Ehrmann

Today I was blessed with the amazing opportunity to kayak in the ocean. Having only recently overcome my extreme fear of water, this alone was a big deal for me. But the real grace was leaving the noise of the bay to float around a mangrove thicket full of birds. I could hear the surf behind me, and only the noise of the animals in the mangroves and the slap of the water on my kayak. A silent, floating meditation.

(Written on paper last week as I was “unwired” at the beach…)

In a sea kayak for the first time, and the dolphins were all around us! Joan was whooping with joy, and even David, who is usually reserved, was grinning from ear to ear and talking to the dolphins. I didn’t really get it until a dolphin swam right next to boat – so close I could touch it! Then I was whooping, too – I have no idea what was coming out of my mouth, but I was so excited I got a little short of breath, I feltso overwhelmed. Never did I expect myself to react that way – I’m usually quiet and calm around animals, but the dolphins’ energy was unlike anything I have ever encountered. They emanate a high vibration of joy. What can you do but join in?

As we paddled around, my friends insisted they were playing with us, but I wasn’t convinced at first.  But after a while, I realized that they were weaving between our three kayaks, sometimes surfing on our bows when we were moving fast. They were having fun with us having fun.

Thanksgiving gives us a whole day to focus just on gratitude. For me, gratitude is where it all starts – balance, peace, freedom, joy, and most of all, love.

I invite you to start this Thanksgiving to thank the people in your life for their love and companionship. To give thanks for the food you eat and the place you live. For beauty in all its forms. For the pets that love you. For the good times and the tough times and the lessons you’ve learned. With gratitude, hug those you love, starting with yourself.

Then… see if you can make a habit of it.

I learned to do this on a twice-daily basis when I most needed it in my life – and when it was most difficult. I felt that I had no control, that things were spiraling downward. I was constantly worried about health issues, finances, work, relationships. So what did I have to celebrate?

That was the challenge, and it might be for you, too.

So start small. I started by focusing on gratitude when I woke up in the morning and when I went to bed at night. When I gave thanks for a roof over my head and love in my life, I realized I had much more to be grateful for than I thought.

Remember, this is fun, a celebration – approach it with a sense of humor. It’s okay to be grateful for a great pair of shoes or that attractive person you met today.

Once you open the door to gratitude, let its beautiful energy surround you and lift you up.