Subconscious

[krittwage.com]

A little extra:

MINDFULNESS is about being in the moment... connecting a thought to a feeling and focusing on the body sensation, whatever it is, and just noticing it.

Describe it, like you are standing there watching it, not judging it or trying to dissect or analyze it…just be curious about it:

! notice where it is in your body…are you feeling it in your chest, shoulders, stomached, head?

! what does it feel like…tense, tingling, itchy, aching… do your shoulders feel heavy…is there a ball in your stomach….does your throat feel tight?

Let it be there!

NNNOOOTTTEEE

Thiseasyguideintendstohelpyoupracticeamindfulnesstechnique......itisnotasubstituteforadoctorortherapist'scare.

ResourceResourceDevelopeDevelopedBdByy

Michelle Grant, Michelle Grant, MMSW/RSWSW/RSW

Noticing what's on our mind and how we're feeling!

Laurie Fisher Counselling Clinical - MSW / RSW

204 - 9805 97 Street Grande Prairie, AB

Phone:[780]539-4141Email:ljfisher@telusplanet.net

Practice Resource

[sparkedbystringbean.wordpress.com]

The purpose of this resource is to answer: ! Whatismindfulness?

! Whatarethebenefitsofmindfulness?

! Howdoesmindfulnesswork?

! What is MINDFULNESS?

[dbtskillspractice.webnode.com]

! What are the benefits of MINDFULNESS?

! How does MINDFULNESS work?

[www.modernmeditation.ca/mindfulness-resources]

REMEMBER:

1) Don'tthink!Replace‘thinking’withfeelingandnoticing.Don'tfeedfeelingswiththoughts.(Note:Thefeelings!"thoughtscycleisnotuseful:whenwethinkaboutwhatwearefeelingorwhywearefeelingthenouremotionsincreaseinintensity,ourthoughtsstarttobuildandourfeelingsstarttobecomeoverwhelming,andtheycyclecontinues.)

2) Allowyourselftofeelthefeeling....justnoticehowsadness,oranger,orfearfeelsinyourbody.Don’tattachtoyourreactionsoremotions,don’tpushitaway…justbecuriousaboutwhatishappening.

3) Staywiththefeelinguntilitgoesaway,oruntilitgetstoostrong.(Note:Ifthefeelinggetsoverwhelmingthengoforawalk,listentomusic,breathe,takeabreakanddosomethingelse.Itishelpfultonoticefeelingsbutitisnothelpfultoletthemoverwhelmyou.)

Thefeelingswillleaveontheirown.Thisdoesnotmeantheywon’tcomeback,buttheirreturngivesyouanotherchancetopractice-thismindfulpracticehelpstodisruptthepatternofautomaticallyreactingandhelpsyoutomanageyouremotions.

Example

Feelingsarelikelittlekidstuggingatyou…themoreyoutrytoignorethemthemoreinsistenttheyget.

Butifyougivethemsomeattentionthenthey'llbewillingtogooff,letgo,andstop

tugging.

Oneofthewaystodealwithdifficultfeelingsistolearnhowtobeawareofyouremotionsandthebodysensationsthatarecreated.Mindfulnessisastrategyforpayingattentionandfocusingonyourinternalworkings…learningtobetheobserverofyourownsysteminthepresent.Bybeingmindfulyounoticeyourbodyresponsesinthemomentandallowwhatisoccurringtohappenwithcuriosityandwithoutjudgment.

Everyemotionhasaphysiologicalfeelingattachedtoit.Byfocusingonthephysicalsensation,insteadofthethoughts,youcanlearntotolerateyourfeelingsinsteadoflettingthemtakeoverorshuttingthemdown.