Mindfulness Techniques
One way of thinking about emotional problems is that our brains have been programmed to trigger in ways that are dysfunctional or that bring about unnecessary suffering. Examples would be that we feel guilt when we have done nothing wrong, that we feel anxious or panicked when we are not in danger, or sad when nothing has been lost. These are usually not habits our parents intentionally instilled in us, but accidents of living.
A technique that has the potential of reprogramming our brains in more healthy ways has been passed on to western mental health from Buddhist tradition. The technique is called mindfulness meditation. Here's how you can practice this technique. Sit or lie down in a comfortable, quiet place. You may set a timer for at least 10 minutes or allow yourself unlimited time. Focus on your breathing, noticing the sensation of inhale and exhale. Notice the sensations of your body and simply observe without judgement. It is inevitable that your mind will wander. When this happens, simply notice the images, thoughts and feelings pass by without judgement. If these images are one of those that trouble you in your daily life, simply observe it. Give it a name if you like, such as anger, guilt, anxiety, embarrassment, craving or sadness. Simply observe it and gently bring your awareness back to your breath. With some practice, you will be able to hold your concentration for longer periods of time and experience a calm or joyful mood which you will bring to your daily activities to follow.
You may find that listening to recordings of guided meditation to be helpful for mindful meditation. For my clients, I may record a customized guided meditation to address struggles with specific issues.
You may take this mindful approach to situations that arise in your daily life and find that you are able to detach from triggers that seemed to inevitably draw you into negative reactions. With a bit of mindful distance, you may see new alternatives to handling old problems.
I usually encourage clients in my counseling practice to try some kind of mindfulness technique. I encourage them to bring issues that arise from mindfulness experiences to work through in the therapy session. This has proved very productive for those who have tried it.
One way of thinking about emotional problems is that our brains have been programmed to trigger in ways that are dysfunctional or that bring about unnecessary suffering. Examples would be that we feel guilt when we have done nothing wrong, that we feel anxious or panicked when we are not in danger, or sad when nothing has been lost. These are usually not habits our parents intentionally instilled in us, but accidents of living.
A technique that has the potential of reprogramming our brains in more healthy ways has been passed on to western mental health from Buddhist tradition. The technique is called mindfulness meditation. Here's how you can practice this technique. Sit or lie down in a comfortable, quiet place. You may set a timer for at least 10 minutes or allow yourself unlimited time. Focus on your breathing, noticing the sensation of inhale and exhale. Notice the sensations of your body and simply observe without judgement. It is inevitable that your mind will wander. When this happens, simply notice the images, thoughts and feelings pass by without judgement. If these images are one of those that trouble you in your daily life, simply observe it. Give it a name if you like, such as anger, guilt, anxiety, embarrassment, craving or sadness. Simply observe it and gently bring your awareness back to your breath. With some practice, you will be able to hold your concentration for longer periods of time and experience a calm or joyful mood which you will bring to your daily activities to follow.
You may find that listening to recordings of guided meditation to be helpful for mindful meditation. For my clients, I may record a customized guided meditation to address struggles with specific issues.
You may take this mindful approach to situations that arise in your daily life and find that you are able to detach from triggers that seemed to inevitably draw you into negative reactions. With a bit of mindful distance, you may see new alternatives to handling old problems.
I usually encourage clients in my counseling practice to try some kind of mindfulness technique. I encourage them to bring issues that arise from mindfulness experiences to work through in the therapy session. This has proved very productive for those who have tried it.