Posts Tagged ‘MINDFULNESS’

Write it down! This is an easy task.

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When we find ourselves occupied by doubt, worry, fear, jealousy, anger or anxiety, write it down.

 

 

Thoughts coupled with emotion can grow to enormous size inside our minds.

 

 

The abstract cognitions of a fear based disorder become a volatile accelerant.

 

 

Writing them down on paper contains their power and impact.

 

 

A fear or trigger becomes smaller, more finite when viewed on paper.

 

We see them outside our body and mind for the first time.

 

 

They are connected to a real mechanism, secreting cortisol and adrenaline to reinforce their power.

 

 

PTSD, anxiety and depression are fueled by thinking. Dissociative thinking, dwelling in the past and future.

 

 

Unworthy thoughts multiply inside past and future storytelling.

 

 

Our only safe harbor is this present moment, no matter how mundane or boring we perceive it.

 

 

Write down your fears, worries and anxieties.

 

 

See them as finite, impermanent and old habit.
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Loving kindness: Affirmation use or meditation practice?

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Inhale: I give myself inner peace.

Visualize inner peace entering your lungs, being absorbed, soothing your being.


I used to visualize scrubbing bubbles cleansing my inner world, like that TV  commercial.

 

 

 


No thought, just cleansing, healing focus. Listen inward, focus intently, calm in this warm cocoon.

Hold on to the pause, feel your lungs expanded, full.


Getting oxygen is a necessity, our most immediate, vital need.

 

 

Exhale: I give myself loving kindness.


Feel the energy around your solar plexus.


The exhale clears the used air, making room for more life force (oxygen).

 


Pauses:  The pauses bring proportion, rhythm, time for absorption, purge and balance to our breath.


Repeat, inhale, hold, exhale, hold.   “TWO MINUTES


Two minute practice sessions seem to entice our mind best.


Focus intently and enjoy this healing adventure.


Attitude is extremely important!
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Dissociation: The most read and responded subject

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This post and responses are in the header, Dissociation. This subject is by far the most read and commented topic.
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Dissociation in its most basic description, is leaving this present moment to think about the past or future. It is an unreal practice, action. We create a parallel world, a world filled with treachery for our minds. What we create lacks reality! Dissociation takes us to a place, the past or future where happiness does not exist.

 

Dissociation is the only symptom we need to address. It is the linchpin, the king, the all-powerful symptom, the leader of the pack. Dissociation fuels trauma and all other symptoms. Without the duration of dissociation, the minute by minute consumption of emotional fear, the storyline of PTSD fades, deteriorates and eventually bores us. Hyper vigilance, flashbacks, anxiety and avoidance need dissociation.

 

Dissociation is complex, abstract, confusing and the biggest thief in our lives. It steals the only time we have to be happy. Judgment can devour every hour of the day. Judging me, worthy or unworthy, searching for approval, avoiding disapproval or criticism can dominate our landscape.

 

We become heat seeking missiles for pleasure. Sadness, awkward or suffering is avoided with the many dissociative games. Dissociation can engulf every breath, stir fear until it permeates our being. Dissociation grows with use. Each moment spent away from now harms us.

Complex PTSD, usually childhood abuse, complicates dissociation, our minds have not matured so abuse is mixed with development. Dissociation reaches a deeper level,of dysfunction and entanglement. Parts of our personality get stuck. Mp arts of us fight other parts, we feel conflicted. This is why.

 

Here are some of the complex symptoms of dissociation:

From Coping with Trauma-Related Dissociation:

Complex PTSD consists of six symptom clusters, which also have been described in terms of dissociation of personality. Of course, people who receive this diagnosis often also suffer from other problems as well, and as noted earlier, diagnostic categories may overlap significantly. The symptom clusters are as follows:

Alterations in Regulation of Affect ( Emotion ) and Impulses

Changes in Relationship with others

Somatic Symptoms

Changes in Meaning

Changes in the perception of Self

Changes in Attention and Consciousness

Alterations in regulation of affect(emotion) an impulse:

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“The Need to Please”: Informal Practice:

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Approaching Daily Activities with Tenderness

 

“Notice your attitude as you perform daily activities.

 

Do you perform self-care and household chores with a sense of tension or harshness, demanding efficiency and perfection?

 

Do you act harshly toward yourself as you brush your teeth, scrubbing them really hard?

 

Do you walk from place to place pounding your feet on the ground?

 

As you notice, practice kindness and tenderness with yourself and the activity, softening and letting go of tension.”
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My two cents:   In this moment, right now,  I accept all of me.

 

I shower myself with inner peace, loving kindness, approval and calm.

 

I strive to love all of me everyday and often.

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Why is change so difficult???????????

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Where does all the resistance come from? Why do we isolate, avoid unpleasant situations and people. Why do we chase and covet pleasant situations, people who approve of us, accomplishment, power, status and security?

 

Seems a decent strategy to avoid pain and soak up accomplishment in the short-term. Counterintuitive, knowing this strategy leads to suffering.

 

We have practiced habits, patterns of behavior, some subconscious in origin. We have created an “Ego” to mirror our habitual patterns. Our identity is wrapped around this “Ego”. Be it a banker, athlete, monk, priest, accountant, home maker, actor, philanthropist, etc.

 

 

Inside this cocoon, we judge ourself, find a place where we believe we fit, belong. When we enter a room, our “Ego” scans the occupants and decides if we are superior or inferior, then ranks our status.

 

 

Yes, this is superficial and kind of crazy. First, the “Ego” is a mirage, we are not what we think or judge. Second those occupations are what we do, not who we are.

 

 

Our mind is the issue, also the solution.

 

 

Fear of the unknown and this “Ego” are the main culprits keeping us from changing. We would rather suffer a known situation than risk changing, even when there is a possibility of success.

 

 

The “Ego” covets complete control. Healing means the “Ego” loses more and more control. In reality the “Ego” does not know what is good or bad for us. The “Ego” only, desires complete control.

 

 

Remember he/she generates 60,000 thoughts daily to influence where we place our attention.

 

 

You will definitely encounter your own “Ego” if you take this healing journey. He/She is not evil, he/she is only a follower not our captain.

 

 

Training the mind to empty and focus takes power from the “Ego”.
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Meditation/Mindfulness: A different type of focus, intensity!!!!!! .

 

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Thoughts are endless, 60,000 daily on average.

 

 

Focus must be intense, not anxious or strained. Thoughts will sneak in.

 

 

Trying to suppress thought, leads to the proliferation of more thought.

 

 

Letting thoughts go is the solution. We must let them fade on their own.

 

 

Without intense focus on the breath, letting go is near impossible.

 

 

Practice focus on five breaths at a time. Rest, then focus on another five breaths.

 


Start your practice with 10 to 20 minutes sessions.

 

Forget judging, focus intently, relax and enjoy.

 

No right or wrong, no good or bad, no words, no past or future where we are headed.

 


This is how we train the brain/mind for wellbeing, gratitude and being happy.
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Narrow your focus.

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Steve Largent was a wide receiver for the new expansion team, the Seattle Seahawks back in the 1970’s. He was slow and  undersized, a long shot to even make an NFL rooster.

 

 

His philosophy of catching a football was different. Everyone says watch the ball into your hands. He narrowed the focus to watching the tip of the ball, a much smaller focus.

 

 

He was inducted into the NFL hall of fame and ranked the second best Seattle Seahawk ever. A mans focus and heart are hidden in all types of bodies and skill sets.

 

 

My two cents: Our breath goes unnoticed until we get sick or we focus on our breathing. Breathing is taken for granted, unnoticed, almost invisible to us.

 

The breath has four parts to one cycle, inhale, a pause, an exhale followed by another pause.

 


To explore deeper, feel the temperature difference of the inhales and exhales. One is much cooler.

 

Notice the different sounds an inhale and exhale make.

 

 

Can you notice when the inhale stops and the pause begins, or when the pause ends and the exhale starts. That transition point has been described as a door to the other side.

 

 

Can you feel the calm that follows slowing of the breath. It is the parasympathetic nervous system kicking in, our brakes.

 


The breath slows, our nervous system calms.

 

 

Look closer, the breath controls the nervous system.

 

 

We take our most immediate need, oxygen for granted.
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