mindfulness journal

Kia ora to all

I am starting mindfulness for two reason, firstly for me to complete the Russ Harris self-help book. Secondly to pass on these skills to cope and will hopefully help TBBD members.

The first one that has worked is about the 'critic' for a lot of us we are the 'critic' and for others the 'critic' can be from family members. The plus side being 'critic' is in your head. With some persistence and much repetition of acknowledging that is the 'critic' saying these nasty things to me. Apparently with much success 'knowing who your critic is' helps to change the nasties we thought about ourselves.

Another wee treat is when your mind is saying nasties, you step away from it by repeating 10 times I am having this thought that I am fat. (fat being the nasty thought) I find most times I end up with' who gives' or even a smile and low and behold chuckle and brush it off.

Another is changing should to could...

Thank you for the idea Poetry, I may get to the end of the book with its exercises and be superfabtabulious....


Research studies show that 80% of thoughts have some degree of negativity.

One exercise is stating on paper What you want to stand for in this life. hmm

ALL WELCOME TO SHARE IN THIS MINDFULL JOURNEY

Poetry

Mindful of what I say on TBBD

I want to stress this journal is to help. To primarily help myself. Anything written is not to dismiss our mental health and life struggles we face, but a theory that may just work.

Prior to rejoining the TBBD family, life was a daily struggle. Yesterday was the first day in so long I did not cry, i actually felt moments of happiness.
To 'get more' happiness in my life I need to put behind me, but not to forget the life before the breakdown. My want in life at this moment is to live, not in the literal sense, but the moving forward and not feeling like life can not get any better than this. This being unhappy, depressed and isolating myself.


Today after re-reading some chapters of The Happiness Trap, I recalled a book that helped me when I was 18yrs through to mid 20's I suffered from anorexia - why part? the abuse I suffered in the past. What helped me then to overcome anorexia was reading Louise Hay, You Can Heal Your Life. The strongest memory is mirror work. I use to look in the mirror and say how much I hated myself, fat etc. Through affirmations and bloody hard work I was able to get through this. To change how I saw myself, I no longer look in the mirror to hurt myself. So possibly Mr R Harris may help me to let go of the past, and move on to the next chapter of my life. One I hope I will accept.

I wrote in another thread how gutted I am in regards to accepting I will not return to the classroom. Today I realised, that yeah I am a teacher. I may not return to the classroom, but maybe i can be someone in the future who can teach others through my own mental health experience, how to return to a life worth living.

I just gotta sort out the me part hmmm

Arohanui
Poetry

thanks for this post Poetry.

What is the title of this workbook?

I was going to reply to your post the other day, but, I do often think to deep before I do something, thus, nothing gets done.

what I was going to say to you is this, firstly, I am sorry you have missed getting your certificate up to date, but, this has happened for a reason.

Reason being, at this present time, you arent up to the pressures of stress which has impacted on your career.

When you are healed, .... you may decide to go back,.... and WOW, what a wonderful teacher you will be.

My belief is, once someone suffers this way, we are more understanding of people, which in a people job is a great attribute to have.
You will be aware of kids in crisis. I know many teachers aren't, or knowingly just let them go. You will have this knowledge, to be able to help others, so everyone you come into contact with gains.

So when you bounce back, you will be stronger. Just give yourself the space and all the things you feel you need to help yourself.

I look foward to seeing any other skills you may be able to pass onto us.
I have some of the louise Hay books from the library at the moment.

Thankyou, and good luck.

WOW Apricot!!

I read your reply and you wowed me, thank you so much. I have read and re-read your reply and the more I do it these words you wrote have become a wee mantra. 'when you bounce back, you will be stronger"

The work book is called THE HAPPINESS TRAP by Russ Harris
It's a mindfulness-based programme for overcoming stress,anxiety and depression. (States that on the book cover)

I have had two copies of L Hay 'you can heal your life' that have been lent and not returned. It was a long time ago now, but know that these type of books in a weird way, get shuffled on to the next person who needs them.

thank you again Apricot

Drop in anytime, your advice is warmly received

Defusing rather than fusing…
NOTES:

Defusing thoughts the nasty ones;
Purpose to step back from the thought - to give some distance

I am having this thought… change having to notice
I notice I’m having this thought that…

Put music to the thought eg. Happy birthday - aim being to defuse.

Naming the story, the story being the thought “I have no future” and all the words that follow. When the story “I have no future” pops back into your mind say thanks so much mind. ah yes, the I have no future story - to be said with warmth hmmm
- aim to take your thoughts less seriously

Next bit: What if the thoughts are real?
-take action
-ask for help

Okay then now is the tough part, use 5 to 10 times each day, one or all of the 3 techniques.

3 techniques
1. I am having this thought that…
2. Musical thoughts
3.Naming the story

Aim of defusion is not to get rid of unpleasant thought, but to see them for what they are, just words. Defusing is not about making fun of problems.(Harris)

I have to do these techniques before moving onto the next chapter. I would have liked to think just reading the book all would be well. Okay so exercises it is then.

BTW Copyright All word for word stuff, yep they are yours R Harris, but hey I’m sure you won’t mind me not putting quote after quote acknowledgement, cause that would get very boring.

Copyright Russ Harris, 2007, 2008 Identified

wow, thats great, thanks for all that typing.

Its tricky though, I mean, words are just words, but, man they do damage.
Good stuff, I shall try to follow this book up.

Thanks.

Hmmm, a Teacher, eh?

Does any of this next bit this sound familiar???

‘… Artist / Educator. (People who are educators, are also learners, students and mentors and guides. That’s a lot more than a teacher with a curriculum to slavishly follow, can often achieve - not because of a lack on the part of the teacher, but cos of the demands of the system of teaching…

You don’t need an Annual Practicing Certificate to be a Lifelong Educator, Poetry.

Stand Tall, Be Proud, Know That You Are Someone, Someone Important.
Breathing is your Annual Practicing Certificate for now, so if for a moment we can pretend you are Blonde I’ll tell ya the secret of it - just relax, breathe in, hold, breathe out, repeat etc etc.

Poetry – artist / educator.


Paddy.

P.S.
Sorry for butting into your Journal Space - I usually don't post in Journals at all, but I had to take advantage of an 'I told ya so' moment. I couldn't resist, pffft. My Bad, I know.

P.S butt in any -time... (pokes tongue at 'told yah so')


Arohanui Pat

Next bit: What if the thoughts are real?
-take action
-ask for help

k got this part right!
took action by phoning for appointment with PDN
Asked for help

She is my first visitor in a while - so anxiety prior to arrival - Unloaded, broke down.

Oh well step 1. over.

Arohanui all

I even looked on TM for rentals closer to town.

Yay for you Poetry, that is awesome.

Tell me, do you think you were able enjoy it because of a conscious decision you were made? Or you simply tried it to see if your body simply allowed you to?

(background: I'm sick of people telling me its my decision to be miserable)

Hi JK

The Saturday was an unconscious decision

hi Poetry
I too just wanted to say something about mindfulness.
My therapist was teaching me about "being in the moment".

When one is doing the dishes or some kind of chore, and the bad thoughts start to creep in, a person is to bring themselves back "into the moment", meaning if you are washing dishes vacuming the floor cleaning the dunny, then fully bring your mind into that task.
Be aware when washing the dishes, of the bubbles on the plates, the way the glass squeaks when its clean, how the water feels on your hands, how the knives shine, etc....
This is "being in the moment"
You can do it for anything, eating, driving, etc....
when you need to step away from the mean thoughts
you just "be in the moment"
Its truely magical.

Oh and another one is "heart breathing"
in the old days when we were having anxiety or panic we were told to go to our "happy place" well this is kinda the same but instead you imagine yourself breathing through your heart.

when i do it i imagine a love heart, as prolly a lot of ppl do.
and i close my eyes and breath in and imagine the oxygen going around the shape of the love heart and then breathe out

it is like breathing in your love
for yourself
to calm the bad feeling
you breathe in with love

it too is magical.

For mistameenah

It was great to chat last night, and would really appreciate learning more, about you therapist's techniques: Maybe start with this ......

hehehe
AWESOME!!!