Session 4 Acceptance Mindfulness X.

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Presentation transcript:

Session 4 Acceptance Mindfulness X

OUTLINE This Presentation Resistance Acceptance Misconceptions

1 Resistance

Daily life Pleasant things: mail friend compliment nice conversation 1. RESISTANCE Daily life Pleasant things: mail friend compliment nice conversation etc. Unpleasant things: traffic jam argument boring tasks etc.

Daily life Pleasant things: mail friend compliment nice conversation 1. RESISTANCE Daily life Pleasant things: mail friend compliment nice conversation etc. Unpleasant things: traffic jam argument boring tasks etc. embrace resist

Unpleasant things are inevitable cause feelings of resistance trigger thoughts and actions to get rid of them

Conflict Now pain fear sadness Desired no pain no fear joy 1. RESISTANCE Conflict Now pain fear sadness Desired no pain no fear joy CONFLICT

Resolving the Conflict 1. RESISTANCE Resolving the Conflict reduce discrepancy

Resolving the Conflict 1. RESISTANCE Resolving the Conflict suppression distraction reframing positive thinking

2 Acceptance

2. ACCEPTANCE Exercise “I want to ask you to control your thoughts for two minutes. You are allowed to think of everything you want, except a white bear. Register every time you do think about a white bear. In other words, try to suppress every thought of a white bear.”

Rebound effects suppressing thoughts? -> more thoughts 2. ACCEPTANCE Rebound effects suppressing thoughts? -> more thoughts trying to control sleep? -> not falling asleep trying to control weight? -> gaining weight

Resolving the Conflict 2. ACCEPTANCE Resolving the Conflict suppression distraction reframing positive thinking

Acceptance opposite of avoidance willingness to experience what is present present moment focus

2. ACCEPTANCE Acceptance accept

Acceptance Now pain fear Sadness etc. Desired no pain no fear joy etc. no judgment acceptance Now pain fear Sadness etc. Desired no pain no fear joy etc.

2. ACCEPTANCE Resistance CONTROL INTENSITY DURATION

2. ACCEPTANCE Acceptance ALLOW ACCEPT INTENSITY DURATION

Pleasant situations less difficult to deal with 2. ACCEPTANCE Pleasant situations less difficult to deal with but, attempting to hold on creates conflict attachment = more trapped in thinking

Pleasant situations 2. ACCEPTANCE CONFLICT POSITIVITY NOW ANTICIPATED FUTURE

Mindfulness see and accept that nothing lasts forever 2. ACCEPTANCE Mindfulness see and accept that nothing lasts forever change makes life dynamic experience in stead of avoid change because pleasant moments pass, we need to experience them fully!

3 Misconceptions

Acceptance is not… indifference liking or agreeing with 3. MISCONCEPTIONS Acceptance is not… indifference liking or agreeing with passive resignation

Acceptance involves… willingness to experience 3. MISCONCEPTIONS Acceptance involves… willingness to experience tuning in to personal feelings letting go of control taking responsibility

3. MISCONCEPTIONS Example situation: wrongful accusation acceptance of: feelings of anger and frustration but one expresses discontent with the accusation

3. MISCONCEPTIONS Example situation: delayed train acceptance of: feelings of anger and frustration but one files a complaint with the railway organization

Thanks For your attention