11 breath “coming to our senses”

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Presentation transcript:

11 breath “coming to our senses” try practising too with the eyes open and/or standing 1st section: repeat silently, linking with in & out breath – “observing … “ ; “hearing … “; “sensing … “ 2nd section: again repeat silently, linking with the in & out breath – “arms – heavy & warm”; “legs – heavy & warm”; “pulse steady – calm”; “breath – breathes me”; “neck & shoulders – heavy” 3rd section: as in the first section, using the breath & once again coming to our senses in the present moment – “sensing … “; “hearing … “; “observing … “

fantasy/creativity (bf) anticipatory anxiety (nf) attention, focus & time pleasant emotional tone past future present reminiscence (bf) rumination (bf) trauma memories (nf) happy memory (nf) fantasy/creativity (bf) anticipatory anxiety (nf) worry (bf) problem solving (nf) flow (nf) mindfulness (bf) freeze (bf) fight or flight (nf) unpleasant emotional tone bf = broad attentional focus nf = narrow attentional focus

four aspects of helpful inner focus reducing negative states nourishing positive states exploring & processing encouraging mindfulness

dealing with mental chatter 3 lessons to be learned the challenge is to be a wise fish!

the bus driver metaphor the importance of values distinguishing values & goals values are about ‘now’ self-definition by values not by goal achievement mindfulness & passengers sometimes it’s useful to ‘listen and respond’ for a fuller description see the 2 page handout

intentions for this coming week time for personal reflection and writing autogenics – the breath focus, second differential & eleven breath exercises exercise, diet, weight, alcohol, smoking & also possibly beginning to chart sleep worry & rumination, garden of eden and the appreciations & gratitude exercise