Introduction
You build your anxious thoughts. You must remember that your fear or your voltage states are built well before you are in the real situation. You mentally repeat your reactions of fear or phobia, often without really noticing it. To avoid such a situation, you must train your mind to live in the present (here and now) and not an hour, a week or a month in advance.
The technique
Put blue dots at strategic locations (above the sink, bathroom, dashboard of the car, watchbands, mirrors, etc..). Whenever your eyes meet a blue dot, repeat to yourself: "Stop - Here Now - Quiet." Take the time to look at what you do and not what you do (anticipation, drama thoughts).
Example
Washing dishes and looking up you see a blue dot. Immediately say, "Stop - Here Now - Quiet." (Ventral breaths do here) Be aware of the temperature of the water on your hands, colors and different shapes of objects, quiet or noisy environment, ambient temperature, etc..
By repeating this technique, you will learn to live in the moment and not to anticipate. Practice as often as possible even if no anxious thought is present when you see a dot. So your brain learns as a reflex to take you back where you need to be: Here Now.
Ref: Robert Handly, Anxiety and panic attacks
Comment Stanzie
Here's another way to understand how the technique is blue dots and it also explains why you have to practice very, very regularly if you want to act. Most people try a technique a few days and stop, or do it once every 3 days. This is not the way we learn automatic. I think the following explanation will make you understand the importance of intensive practice to master a technique thoroughly.
As I often say that technology say practice, practice, practice again, one does not become a typist by 1 hour keyboard week.
It is therefore necessary that every time you see a point you to bring your thoughts to the present moment and you will enjoy to the ventral breaths. At first, I warn you, it can happen 100 times a day, but it takes 30 seconds once. But you really need to do whenever you see a blue or red or green dot, it is to your liking.
Must "tame" our brain instinctively. Compare that to a young puppy who must show to heel. If you take it out once a week for 5 minutes, he would never do what we asked, his instinct for him, as did ours, he learns through repetition. The blue dots are the "choker" necklace chain on which we draw to tell the dog "heel". For an output of 30 minutes, it will be repeated dozens of times "at the foot" by bringing it closer to home with the collar.
More you bring your brain "foot" that is to say, repeating it constantly back to the present moment (follow the technique to the letter), the faster it will integrate this approach and as puppy one day away from us and suddenly back to himself to return to our feet, your brain will bring instinct alone at the moment.
I practiced this technique in 1988 for 3 weeks, every time I saw a blue dot. My brain has integrated this technique has become an automatic, and that's what we seek to achieve with the techniques of site automation. After all these years, still fear me when a situation (eg I had to undergo a minor surgery and like everyone else, it worried me) for one day, I started thinking about : he had to ...... suddenly ...... and presto, that I do not make any effort, Max told me oulalala Stanzie, it is only in a month, then you're in the bath to relax, read a good book, enjoy it so now. The automated system had to operate and operated until the day of surgery unless I really make the effort, as the puppy is back on his own foot once integrated technique.
If we are able to integrate technology in a puppy, do not believe me you can not do with our human brain. We still higher than dogs not tick?
