Mindfulness.

[Aubergine]

Hi. :)


I'm looking for some resources on mindfulness.


I sometimes get distressing thoughts relating to my safety (not being a danger to myself - something different) and they really affect my ability to function. Sometimes I'll go days staying in my room because I'm too scared to go out - it's exhausting and scary and doesn't do anyone any good.


I was talking to my CPN today and he's recommended mindfulness as a way of getting respite from these thoughts when they're particularly difficult. He said about being able to empty my mind and get some peace, even if it's just a minute at a time to start with.


I've never done mindfulness like that before. I've never had any instruction or anything, and I can't say I know an awful lot about it. Has anyone found anything about it particularly useful? Are there any good books/websites/podcasts etc around? Thanks. :)

[Ballerina123]

There is an app called headspace which is good guided mindfulness sessions

[sherlock holmes]

I've done mindfulness as part of DBT. I couldn't empty my mind and actually I don't like doing that. So I use mindfulness to concentrate on one thing at a time and nothing else. So you can do anything mindfully- if you were brushing your teeth you'd notice how the brush felt on each tooth, how the brush felt in your hand, the mintiness of the toothpaste and so on. You don't think about anything else so if you started to have another thought you'd let it float away. You don't actively push it out of your mind as then you just think about it more.

Personally I like listening to music mindfully. I put my headphones in and close my eyes. I notice as many different instruments as I can. I notice how the music makes me feel. I concentrate on the lyrics and what the song means.

Another favourite of mine is doing deep breathing. As I breathe in I say "in" in my head, and as I breathe out I say "out".

A lot of websites mention "mindfulness meditation" which is where you sit up straight and essentially meditate and clear your mind. But that's different to the mindfullness I was taught as part of DBT (which is what I outlined above). Also this website pretty much outlines the mindfulness module of DBT and how to do the skills!

I guess it's finding what works for you really.

[Arienette]

Quote:

I've done mindfulness as part of DBT. I couldn't empty my mind and actually I don't like doing that. So I use mindfulness to concentrate on one thing at a time and nothing else. So you can do anything mindfully- if you were brushing your teeth you'd notice how the brush felt on each tooth, how the brush felt in your hand, the mintiness of the toothpaste and so on. You don't think about anything else so if you started to have another thought you'd let it float away. You don't actively push it out of your mind as then you just think about it more.

Basically this. I have book on my kindle but not my kindle wih me. I'll PM you when I can I have websites bookmarked on my computer too. X

[random.swirls]

This is a good book with lots of different exercises including the ones that Sarah talks about.

http://www.amazon.co.uk/Mindfulness-.../dp/074995308X

There is also get some headspace which is an app and has 10 exercises.

There is also this link and I really like some of the exercises - http://marc.ucla.edu/body.cfm?id=22

[sherlock holmes]

I just realised I forgot to include the link to the website in my post!

http://www.dbtselfhelp.com/html/mindfulness.html

[Epicene]

I bought myself a CD off Amazon with guided meditation activities. If you're not used to mindfulness then it does help to have some instructions to follow. Mostly they're about following your breathing, which is a helpful starting point and something you can do anywhere, any time. One of my preferred techniques is following each stage of your breath, for example noticing the air touching your nostrils, your lungs filling up and holding it in, then exhaling through your mouth and noticing those sensations.

[Snow White.]

Do have a look in the App Store of your phone, you might find some good resources. "Smiling Mind" is a good one for iPhone, is free and starts at basic level.

Breathing is my favourite way to do it but also I like to listen to all the noises i can hear.