Lived Experience Forum

[outlander]

MINDFULLNESS OF THOUGHTS

Close your eyes and bring into your mind a place that for you has elements of peacefulness, calm and relaxation – this may be a real place that you have been to in your life or it may be a place that you are creating in your imagination from bits and pieces of memories or real places
Once you have started to develop a picture of this place in your mind, start to fill in some of the details in your imagination;
Look around you in that place and notice what objects you can see.
Can you hear anything?
Is it warm, cool, hot, cold in that place?
Is there sunlight, shadow, are you indoors, outdoors?
Is the natural world present in this place? What can you notice?
Is there a breeze or is the air still?
Notice where you are. Try to place yourself in the very middle of this place you have created in your mind – notice what is around you when you are in the middle of it.
Once you have created the place in your mind – this place that is calm, peaceful and relaxation – just allow yourself to stay there for a little while and enjoy it.
When you are ready to leave look around you for one thing in that place that you could take home as a memento or souvenir. This could be something that you could hold in your hand – if it is imagine it is now in your hand – or it could be an image, a sound or a sensation that you can carry in your memory. Once you have chosen your memento or souvenir, then take it with you as you gently open your eyes and take note of your surroundings.
Finally, remembering your souvenir or memento, close your eyes again and use this souvenir as a key to take you back to this place that is peaceful, calm and relaxation. Once you are back there enjoy being there for a few seconds before taking your souvenir/memento and opening your eyes and noticing your surroundings.
You now know that this is a place you can go to any time, anywhere – you have the souvenir/memento which can be the key to take you there.

[outlander]

Quick tense and release

1. Focus first on your hands.
2. Clench your fists tightly for a few seconds -hold for the count of 3 seconds, counting them out – 1, 2, 3. You may wish to progressively hold for 4 seconds, then 5 or even more. Make sure you are able to do this reasonably comfortably.
3. Release the tension all in one go – make sure that the tension is released all at once with a feeling of floppiness at the end.
4. Repeat this with your hands and lower arms.
5. Repeat this with your hands and your whole arms.
6. Repeat this exercise with your feet, then feet and lower legs, then feet and whole of legs.
7. Finally hold the muscles of your entire body tense, hold for the count of 3 and at 3 release all tension from your body.

[outlander]

SELF COMAPSSION MINDFULLNESS

Now, allow yourself to notice your breath. Don’t feel that you have to do anything to your breathing – just be aware, curious and attentive to the physical sensations of breathing in and breathing out.
Allow yourself now to bring your awareness and attention to that feeling of compassion, loving-kindness or deep and abiding care and concern. Bring to mind someone in your life who is dear and precious to you. Imagine yourself enfolding this person in that feeling.
Allow yourself to have the following thoughts towards this person:
May this person know a decrease in distress.
May this person know peace and tranquillity – at least for a while.
May this person know happiness and joy – at least for a while.
May this person be able to deal with their suffering.
Continue to imagine this person, holding them in your mind and sending to the image you hold these loving, kind and compassionate thoughts. Notice how this feels in your body.
What are the physical sensations that come to you when you connect with feelings of loving-kindness and compassion? What are the images and thoughts that come? Just notice these thoughts, physical sensations and emotions – note them with gentle curiosity, without judgement.
Now, if you can, see whether you can direct some of that loving-kindess, compassion and deep abiding care towards yourself. See whether you can have the following thoughts for yourself:
May I know a decrease in distress.
May I know some peace and tranquillity in my life – at least for a while.
May I know some happiness and joy – at least for a while.
May I be confident that I can deal with my own suffering.
Now bring your attention, mindfulness and awareness back to your breath. Notice your inward and outward breath for a few moments.

[outlander]

SLOWING DOWN BREATHING

1. Work out the pace and speed that works best for you.
2. Breathe in for the count of three.
3. Breathe out for the count of three.
4. Continue to do this and each time slow the count to three very slightly.
5. Don’t force the slowing down process – just allow your counting to gently keep time with a minor slowing down or the breathing for each time you repeat the exercise.
6. When you have slowed your breathing down and notice that you have come to a pace that feels comfortable then stay at that pace, continuing to count your breath in to the count of three and out to the count of three.
A variation to this exercise is instead of counting the breaths in and out you may wish to spell them in – you might wish to spell “c-a-l-m” or “r-e-l-a-x”
1. When you breathe in, spell the letters – “c-a-l-m” (or “r-e-l-a-x”).
2. When you breathe out, spell the letters – “c-a-l-m” (or “r-e-l-a-x”).
3. Each time you repeat the exercise slow the spelling down a little.
4. When you get to a slower pace that feels comfortable then stay at that pace, continuing to spell your breath in and to spell your breath ou

[outlander]

WALKING MINDFULLNESS

Before you start, prepare the space. Removing your shoes is good, if that’s possible. Find a place where you can walk for about 12-14 steps before you have to turn.
Now first notice your body as you stand in stillness. Feeling the connection of the body to the ground, or the floor. Becoming aware of your surroundings, taking in any sights, smells, tastes, sounds or other sensations. Notice any thoughts or emotions and let them be. Notice your arms by your sides or if you prefer, hold your right hand in your left hand at the front, or clasp your hands at your back. Notice your breath, moving in and out of your body. No need to change it; just let it be.
Now shift your weight to the left leg and begin to lift your right foot up. Move it forward, place it back down on the ground. Mindfully shift the weight the right leg and begin to lift the left foot up, move it forward, place it back down on the ground.
And continue with this walking… walking mindfully, walking slowly, and paying attention to the sensations on the soles of your feet. As each part of the sole, from heel to toe, touches the ground. Lifting, moving, placing. Lifting, moving, placing. Notice how the body moves as you walk. Walk with awareness. One step at a time.
When it is time to turn, maintain the flow of mindfulness and bring your awareness to the intricate process of turning. Slowly, and with attention to each movement necessary to turn, begin to walk back to where you started. One step at a time. Lifting, moving, placing. Lifting, moving, placing.
Find a rhythm that suits you. That suits your body and your balance. As you move forward, notice your body, notice your head sitting on your shoulders, your arms & hands, your torso, your legs, moving you forward, step by step.
Notice any thoughts that arise and let them be. Returning your focus to the sensation of walking. Lifting, moving, placing. Notice your breath. Has it moved into a rhythm; a rhythm that fits with your pace of walking, step by step? There’s no need to change your breathing, but you might find that it has changed without you noticing it.
Continue walking, taking care to notice each intricate movement required at the turns. One step at a time. Practice this for a moment.
And next time you return to your starting place, be still. Notice the sensations in your body; bring awareness to your breath. Notice the stillness when movement ceases. And appreciate the time you have spent today, practising mindfulness of walking.

[outlander]

@Evie1@Bubbles3 this thread might help you when in need

[outlander]

@Tigga321heres the thread i hope something here might be of help to you

[Gumtree]

@outlander@Shaz51@TK3@Fancy_Pants@Fancy_Pants

thanks heaps for your advice and kind words. Tonight I got to relax and enjoy  the peace of the sunset. I had a nasty accident a few months ago. And ptsd triggered a nasty case of shock. But when I sit and view something so beautiful. I relax. Without having to struggle for it. Feel the dissociation fade. Sometimes I cry.and it’s peaceful. Little by litttle I’m coming back to myself. I know some of you understand this struggle and just hoped to share some Beauty for each of you tonight. 

[outlander]

Yes @Gumtree ido understand. Im glad your abit more peaceful now ❤

[outlander]

@Former-Member this is my old thread but still becomes active. Hopefully some of these will help and also feel free to add your own suggestions too


Hello to everyone here too and everyone is welcome to share their strategies too