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Mindfulness and Acceptance


gettingunstuck
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Hello everybody 

 

Mindfullness is quite a new practice for me, but I do think it can really help with intrusive thoughts and acceptance. 

 

Here are some simple exercices to discover this practice :

 

1. classic : Breath Don't think about your Breath, just Feel it. The air that comes in and out, the moves of your belly and your chest, feel your all body breathing.

If your attention goes away, it is perfectly normal. When you notice it, just go back To your breathing. 

 

2. Savor: just stop : To look at the  sky, listen To birds,  To drink your glass of water, To eat your fruit. Just for a moment, try To Feel and notice small pleasures, and be utterly présent To the feelings. 

 

3. With who do you take your shower ?

Under the shower, take a few seconds To ask yourself who has joined you..who are you thinking about ? Your boss, your family, your neighbors...?

Then, start To pay attention To your physical sensations : water flowing on your skin, temperature, soap lathering in your hand,...

 

4. Touch :

Choose an object. Close your eyes and focus attention on your hand, your fingers. 

slowly, move your hands To the object, and touch it with your fingers. Prétend You don't know what is the object. 

Take it in your hands and continue To discover it. You also can use your others senses. 

Everytime your thoughts take you away, just notice it and bring back your attention To your hands.

 

- I also agree with @Songbird about giving a name To your internal voice, your intrusive thoughts, To put a distance and not take it too seriously. Mine is called Bob 😉

 

 

Also have To add that it can be really hard at first : I advise all newbies To find audio-guided sessions To start.

 

Wish you all a delightful discover ❤

2006 : 20mg Paxil + Bromazepam 2008 : cold turkey of both

2010 : Reinstatement 20mg Paxil + Bromazepam

2014-June2017 : Switch from Bromazepam to Prazepam, slow taper to 0mg.

2018 to August 2019 : Paxil 20mg taper (3% every 15 days).

- 22 Aug 2019 updosed To 10mg (was at 8.4mg)

25th Sept 2019 To April 2020 : found SA, holding at 10mg Paxil. 

April 2020 : Paxil 10mg to Prozac 7mg bridge. Details topic/21457-

 

Current Supplements : magnesium citrate/ fish oil/ evening primrose oil 

Current medication :

* 1mg Diazepam (since 29 Aug 2020)

* Prozac : 6.64mg (4 Nov 2021) / 6.72mg (8 oct 2021) / 6.8 mg (15 Sept 2021)6.88mg (14 Aug 2021)/ 6.92mg (23 Jun 2021)

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On 11/26/2019 at 3:06 AM, Erell said:

3. With who do you take your shower ?

Under the shower, take a few seconds To ask yourself who has joined you..who are you thinking about ? Your boss, your family, your neighbors...?

 

So true! Whoever is there with you in the shower -- that's what's troubling you. You can make a note of it and later work on a solution for your trouble so it doesn't keep on coming up when you're have an occasion to relax.

This is not medical advice. Discuss any decisions about your medical care with a knowledgeable medical practitioner.

"It has become appallingly obvious that our technology has surpassed our humanity." -- Albert Einstein

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Here is a wonderful mindful body meditation by Jon Kabbat Zinn....I'm using this a lot for acceptance of uncomfortable bodily symptoms....

 

 

January 2008 to April 2015 Citalopram 20mg to 5mg, reducing in 50 per cent leaps. Jumped off at 5mg

March 2016 used MDMA triggered setback

April 2016 Citalopram 10mg October 2016 cut to 5mg, May 2017 cut to 2.5mg

May 2018 used MDMA triggered setback

June 2018 Citalopram 2.5mg up to 10mg, then back to 5mg

July/ August 2018 7.5mg, then 10mg

June 2019 updosed to 20mg Citalopram

August 2019 cold switch to Venlafaxine 75mg XR

Supplements; 1100mg fish oil daily; also 100mg Magnesium Glycinate. Tried Vagifem 10mcg from mid May 2021 to mid June 2021; caused depression, so stopped.

 

 

 

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