Please enable JavaScript.
Coggle requires JavaScript to display documents.
mindfulness, chapter 7 (MINDFULNESS (gerenal (becoming familiar with mind,…
mindfulness, chapter 7
EMOTIONAL TOLERANCE
endings
deepe bre, moving body being grateful, i mind wanders brng itback with gentle smile
variations
body as friend, gratefulness
many variations,
Goal: think of your body as a friend, take an interest in your body and how to nurture and hepto relax,
I- tension is not the neemy, its our protectin, but the body is gald when we help realease it
notice your body's gratitude for doing it
M- telling the army the battle is over and it can go home now
realxing in activity
if trying to realxing increases tension bringing mindfulness to the following might help:cycling, gardening, dong the dhishes
sensory focus whilst relaxing
sensory focus whilst realxing, i.e. tennis ball, stone
grounding
gentlt holding a stone, noticing a smell, gently sqeexing index finger and thumb
general
in dealing with emotions mindfulnesscan: help us become awre without being overwhelemd or frightened , avoidng them or getting caught up in them
learnng to stand back and observe
M- obsever from the balcony
changing relaionship to our thoughts
realising millions of peopel have them too
if overwhelemd ask doctor
MINDFULNESS
T- soothing and relaxing breathing
accepting mind wandering
smile, non-judgemental approach
T- Soothing and relaxing breathing (PG, page 123)
V- candle, picture, mantra,i.e peace, love
mind wondering
Ex- of mind wondering and sensory information pt might experience and - normal
Goal with breathing exercise : allowing to playfully and gently notice when mind wanders and with gentleness and kindness to bring it back to the breath, Not to create a state of relaxation or stopping thought
but instead notice and return (notice self critical thoughts, i.e. cant do this and then return)
K- gentless, non-judgement
M-grasshopper,Kangoroo
*T-learning to attend- apple
Choice,
M- spotlight , Ex- noticing toe,
Goal: shifting patterns of thinking into present moment , away from auto pilot, Ex- driving
T-peeling and eating an apple (PG, Page 121)
T- noticing where we are
I- risk of withdrawingf rom surrounding, getting lost in toughts, past future, brain no break
Goal; being n present moment, concsious, experiencing being alive
T- noticing sky, clouds, street, wind, colours in trees etc
conciousness
M- consciousness is itself pure like water- pure , dull coloured, poisoned with medicine, but inside pure, in present moment, not content of mood and emotions
gerenal
becoming familiar with mind
pay and hld attention, nn-judgemental
curious about inner feelings, ie. body, voice,
being fully alive
ref;lect and ponderbut nit depressed
overview
key aims of mndfulness
paying attention in focused judgmental approach
direct attention to environment or task, activity
become aware o emotiona thought without being overwhelmed
new interst in our surroundings
learn to focus on glass half full
tasks- excercises
mindfulness in everyda lfe
sometimes just sitting and noticing
specific excercise such as sbreathing, realxation
journey journal
APPRECIATION
appreciating peopel
T- focus attention on people we love,
T-people who got up at 4 to get us milk,
T- people we work with,
consciously appreciate, tell them, let go of the negative things
sadness
indication that things need addressing, ie. journal, friend, therapist, group
choice of focus
shifting focus and help seeing the part of the glass that is half full
T- praticing shifting our attention to what we are greatful for, ex- getting out of bed rather than annoying being grateful fro having been comfortable and warm
CHILL OUT
chill out in mind
stepping into mindful state, observing self whenever we can, ,especially when upset
T- naming feelings and body sensations
R- shows this regulates emotions
T- combining it with self compassion
being alone
importance of privacy, a bath, a walk, time to meditate
T-Alien for a day
bring freshness to perception and senses by imagining being an alien from a cold and dark place