Posted by Kath on February 26, 2008, at 17:08:50
In reply to Re: Michael » Kath, posted by Michael83 on February 26, 2008, at 0:02:26
Hi Michael, & anyone else who might want to try this.
The doctor at my first Group Therapy yesterday, taught us a really good 'template', she called it. It's to bring oneself into the present, as a tool to help not worry. I used it in the car on the way home & it actually worked.
Here it is for anyone interested:
It's using our senses (5) to get out of our 'head' focus in the 'now'.
Say, "Now I Am Aware of SEEING -----"
"Now I Am Aware of HEARING----------"
"Now I Am Aware of SMELLING---------"
"Now I Am Aware of TASTING--------"
"Now I Am Aware of TOUCHING-----------"
for ex:
Now I am aware of seeing the blue sky.
Now I am aware of hearing the engine of the car.
Now I am aware of smelling the hot chocolate in my cup.
Now I am aware of tasting a sweet taste from the hot chocolate.
Now I am aware of my hands touching the steering wheel.
Then I repeated it, trying to notice different things. If I couldn't notice different things, & the only thing I could notice was what I noticed before, I just said that.
Then I repeated it 2 or 3 more times.
I felt MUCH calmer. Quieter in my mind. Settled down. And those feelings stayed. When a worrying thought came into my mind, I did the exercise again 3 or 4 times.
I find it QUITE GOOD. I guess I could go through the day doing it as necessary!!!!
TODAY - I used it again. I did it slightly different. I found that for me, seeing & hearing were the easiest. And I noticed that when I said, "Now, I am aware of hearing the car engine" or some other sound, it pulled me into the present WAY more than any other sense. So I decided to just keep saying that one. So........
Now I am aware of hearing the windshield wipers.
Now I am aware of hearing the water splashing under my tires.
Now I am aware of hearing the gears change.
Now I am aware of hearing that truck drive by.
etc. It kept me RIGHT in the 'now' & was actually quite enjoyable. Felt one heck of a lot better than worrying!!!
YAYYYYYYYYY
Kath
poster:Kath
thread:814551
URL: http://www.dr-bob.org/babble/social/20080215/msgs/814837.html