Mindfulness
Just notice the experience
Watch your thoughts and feelings come and go
Don't push away thoughts or feelings, just let it happen
What is OBSERVE
What is CONTRIBUTING
Put on your favorite lotion or perfume, use essential oils, or light a candle.
What is SMELL
Give yourself 20 minutes to an hour to take a breather. Turn off your phone, lay in bed, eat chocolate, or snuggle up in a chair.
What is BRIEF VACATION
Acceptance as reality as it is requires an act of CHOICE. It is like coming to a fork in the road. You have to turn towards acceptance and away from rejecting.
You have to make an inner commitment.
You have to choose over and over and over again.
What is TURNING THE MIND
See but don't evaluate
Acknowledge the harmful and the helpful but don't judge
Don't judge your judging
What is DON'T JUDGE
Call a friend, play sports or games, write, or go to a movie.
What is ACTIVITIES
Food or drink to calm your mood such as hard candy, ice cream, something sour or spicy, or hot tea
What is TASTE
Cheerlead yourself using statements like
"I can do this"
"It won't last forever"
"I'm doing the best that I can"
What is ENCOURAGEMENT
Freedom from suffering and acknowledging what is.
Pain creates suffering only when you refuse to accept pain.
Deciding to tolerate the moment.
This is not the same as labeling something good.
What is RADICAL ACCEPTANCE
Put words to your experience
What is DESCRIBE
Do something that creates different emotions like listen to music, read, or watch tv.
Watch the sunset, look at a picture that you like, look at nature, or make your space look pretty.
What is VISION
Create a fantasy world that is calming and beautiful, and let your mind go with it. Imagine hurtful emotions draining out of you like water out of a pipe.
What is Imagery
Doing just what is needed in each situation and focusing on effectiveness.
Listening very carefully to your wise mind.
Allowing into awareness your connection to all things.
What is WILLINGNESS
Become one with your experience
Fully experience your feelings without being self-conscious
Actively practice
Throwing yourself into the current moment
What is PARTICIPATE
Read, puzzles, counting, or notice colors in a painting.
What is THOUGHTS
Listen to music, notice nature sounds, or meditate
What is HEARING
Find or create purpose, meaning, or value in the pain. Focus on whatever positive aspects of a painful situation you can find.
What is MEANING
Refusing to make changes that are needed.
Giving up.
Refusing to tolerate the moment.
Denial.
What is WILLFULNESS
Do one thing at a time
Let go of distractions
Concentrate your mind
What is STAY FOCUSED or ONE THING MINDFULLY
Hold an ice cube, take a bath, or snap a rubber band on your wrist.
What is SENSATIONS
Pet your dog or cat, hug someone, have a massage, use stress ball, or rub something fuzzy.
What is TOUCH
Open your heart to a supreme being, greater wisdom, or your wise mind. Ask for strength to bear the pain in this moment. Turn control over to a higher power.
What is PRAYER
BONUS QUESTION: Give me an example of Radical acceptance.
What is.....