Mindfulness Practice - Revision history

Wikiadmin at 11:55, 2 July 2021

2021-07-02T11:55:26Z

Wikiadmin at 16:22, 28 June 2021

2021-06-28T16:22:11Z

Wikiadmin: /* Session 1. Mindfulness Five senses Exercise */

2021-06-28T15:46:26Z

Session 1. Mindfulness Five senses Exercise

Wikiadmin at 17:40, 1 December 2020

2020-12-01T17:40:06Z

Wikiadmin at 17:22, 29 November 2020

2020-11-29T17:22:37Z

Wikiadmin at 17:11, 29 November 2020

2020-11-29T17:11:31Z

Wikiadmin at 13:47, 29 November 2020

2020-11-29T13:47:37Z

Show changes

Wikiadmin: /* Session 7. Surf Your Space */

2020-11-26T03:16:33Z

Session 7. Surf Your Space

Wikiadmin: /* /// */

2020-11-26T03:16:14Z

///

Wikiadmin at 03:15, 26 November 2020

2020-11-26T03:15:55Z

@@ Line 21: / Line 21: @@
 Session 3. Letting go of Irrational Thoughts
-* A Mindfulness guided session created to help the listener understand the mind and how thoughts work, as they practice acknowledging and then letting go of any irrational or unhelpful thoughts that may trigger abusive behaviors.
+* A Mindfulness guided session created to help the listener understand the mind and how thoughts work, as they practice acknowledging and then letting go of any irrational or unhelpful thoughts that may trigger addictive behaviors.
@@ Line 183: / Line 183: @@
 We’re almost at the end of the session, so stay with me, as we shift your awareness to the nose.
-Take a moment to really focus on your sense of smell and notice just two aroma’s that are around you.
+Take a moment to really focus on your sense of smell and notice just two aromas that are around you.
+/
@@ Line 527: / Line 527: @@
 Thank you for taking the time to join me for this anchor meditation; remember the more you practice the easier it will become.
-For more help and support with Internet Abuse, you can visit our website at www dot Guard your eyes dot com
+For more help and support, you can visit our website at www dot Guard your eyes dot com
 ________________________________________________________________
@@ Line 819: / Line 819: @@
+/
-Sometimes a thought might come up that is a worry or concern about how abusing the Internet  is affecting your personal life, your marriage, or the life of your loved ones...
+Sometimes a thought might come up that is a worry or concern about how your behavior is affecting your personal life, your marriage, or the life of your loved ones...
+/
@@ Line 833: / Line 833: @@
+/
-First, we observe the thought - mindfully without judgement and with an attitude of kindness, accepting it for what it is, simply a thought
+First, we observe the thought - mindfully without judgment and with an attitude of kindness, accepting it for what it is, simply a thought
+/
@@ Line 839: / Line 839: @@
 Then we mindfully question the thought - again without judgment, but with the curiosity and wonder of a child
-Finally, we can mindfully choose another thought - again being kind to ourselves and our minds, and leaving judgement behind.
+Finally, we can mindfully choose another thought - again being kind to ourselves and our minds, and leaving judgment behind.
+/
@@ Line 954: / Line 954: @@
 I’m sure you’re familiar with the critic in your mind, the one that tells you how worthless and terrible you are, especially when you feel the urge to abuse the Internet.
-It doesn’t have to be this way. By being mindful of negative thoughts towards ourselves,  we can begin to remove the critical voice in the mind and release much of the judgement that can cause you to relapse and return to your old habit of abuse.
+It doesn’t have to be this way. By being mindful of negative thoughts towards ourselves,  we can begin to remove the critical voice in the mind and release much of the judgment that can cause you to relapse and return to your old habit of abuse.
+/
-Begin this session in a comfortable seated or lying position, perhaps on the floor or a solid surface so as not to fall asleep… and when you are ready, take a few deep breaths to help centre yourself and relax your body and mind.
+Begin this session in a comfortable seated or lying position, perhaps on the floor or a solid surface so as not to fall asleep… and when you are ready, take a few deep breaths to help center yourself and relax your body and mind.
+/
-When we practice mindfulness we are practising observing the moment to moment experience without judgment, including the judgment of ourselves.
+When we practice mindfulness we are practicing observing the moment to moment experience without judgment, including the judgment of ourselves.
+/
@@ Line 1,088: / Line 1,088: @@
 Stopping judgment is a difficult thing to do as most of the time we are not aware of the ways in which we judge ourselves.
-As you practised this session what thoughts did you notice were present or popped into your mind?
+As you practiced this session what thoughts did you notice were present or popped into your mind?
+/
@@ Line 1,132: / Line 1,132: @@
 Whatever you noticed during this session take a moment to express appreciation to yourself, your mind and your body for being here and being present during this session.
-In the future whenever you notice that you are judging yourself or being particularly critical of yourself, stop the judgement by finding something you can appreciate about yourself instead.
+In the future whenever you notice that you are judging yourself or being particularly critical of yourself, stop the judgment by finding something you can appreciate about yourself instead.
+/
@@ Line 1,138: / Line 1,138: @@
 [SESSION CLOSE]
-Thank you for taking the time to join me for this Stop The Judgement Session, consider making this a daily practice, as you work towards your recovery; remember the more you practice the easier and more natural it will become.
+Thank you for taking the time to join me for this Stop The judgment Session, consider making this a daily practice, as you work towards your recovery; remember the more you practice the easier and more natural it will become.
 For more help and support with Internet Abuse, you can visit our website at www dot Guard your eyes dot com
@@ Line 1,170: / Line 1,170: @@
+/
-This technique is extremely effective in combating the intense need or urge to follow any abusive behaviour, including looking at pornography or abusing the Internet and can be practised at any time and in any place.
+This technique is extremely effective in combating the intense need or urge to follow any addictive behavior including P&M and can be practiced at any time and in any place.
+/
@@ Line 1,434: / Line 1,434: @@
 Thank you for taking the time to join me for this Urge Surfing Session, remember the more you practice the easier it will become.
-For more help and support with Internet Abuse, you can visit our website at www dot Guard your eyes dot com
+For more help and support, you can visit our website at www dot Guard your eyes dot com
 ___________________________________________________________________
@@ Line 1,565: / Line 1,565: @@
 ///
-Whatever you may notice as you explore your environment, be curious about it… not labelling or judging, just noticing.
+Whatever you may notice as you explore your environment, be curious about it… not labeling or judging, just noticing.
 ///
@@ Line 1,613: / Line 1,613: @@
 Urge Surfing is not easy and takes some time and effort.
-Hopefully, as you practised using your curiosity to observe your thoughts and sensations, you were able to notice what was happening in the mind and the body.
+Hopefully, as you practiced using your curiosity to observe your thoughts and sensations, you were able to notice what was happening in the mind and the body.
@@ Line 1,965: / Line 1,965: @@
 Now allow any bodily sensations to enter your awareness, what do you notice here right now? There may be some tightness or clenching, tingling or numbness.
-There is no need to cast judgement or alter anything at all, simply notice whatever is here right now; not as you would like it to be, but just as it is.
+There is no need to cast judgment or alter anything at all, simply notice whatever is here right now; not as you would like it to be, but just as it is.
 //
@@ Line 1,995: / Line 1,995: @@
 Now,  moving on to the E in SOBER, allow your awareness to expand so that it includes a sense of the body as a whole.  Noticing the weight and shape of the body. As you rest here moment by moment, in this spacious awareness.
-As you allow your awareness to expand, let any thoughts, emotions or sensations to come and go without judgement or criticism.
+As you allow your awareness to expand, let any thoughts, emotions or sensations to come and go without judgment or criticism.
 ///
@@ Line 2,669: / Line 2,669: @@
 Notice too, any urges you may react to in a certain way.
-Remember in mindfulness there is no need to cast judgement of any sort or to push away any urges or desires, spend a few moments observing whatever comes up, with a curiosity and kindness.
+Remember in mindfulness there is no need to cast judgment of any sort or to push away any urges or desires, spend a few moments observing whatever comes up, with a curiosity and kindness.
 ///
@@ Line 2,858: / Line 2,858: @@
 As we near the end of this session, take a moment to reflect on what you have just experienced.
-Hopefully, you managed to watch your emotions as neutrally as possible, without too much judgement or fusing, even for just a few moments at a time.
+Hopefully, you managed to watch your emotions as neutrally as possible, without too much judgment or fusing, even for just a few moments at a time.
 If you were distracted from watching your emotions, then hopefully you were able to use the breath to help you reset your attention, before returning to the practice.

@@ Line 664: / Line 664: @@
 Thank you for taking the time to join me for this anchor meditation; remember the more you practice the easier it will become.
-For more help and support with Internet Abuse, you can visit our website at www dot Guard your eyes dot com
+For more help and support, you can visit our website at www dot Guard your eyes dot com
 ______________________________________________________________________
@@ Line 853: / Line 853: @@
 //
-Now let’s try an example by first observing the following thought “Internet Abuse makes me a bad person”
+Now let’s try an example by first observing the following thought “P&M makes me a bad person”
+/
@@ Line 859: / Line 859: @@
 Now, mindfully challenge the thought….
-“is Internet Abuse a part of me or something that I do?”…..
+“is P&M a part of me or something that I do?”…..
 Being kind and curious and without judgment notice that this is simply a thought and not a fact.
@@ Line 867: / Line 867: @@
 Then finally you can alter this thought or choose another thought entirely.
-“Internet Abuse is a problematic act or behaviour but it does not define who  I am”.
+“P&M is a problematic behavior but it does not define who I am”.
+/
@@ Line 1,632: / Line 1,632: @@
 Thank you for taking the time to join me for this Surf Your Space  Session, remember the more you practice the easier it will become.
-For more help and support with Internet Abuse, you can visit our website at www dot Guard your eyes dot com
+For more help and support, you can visit our website at www dot Guard your eyes dot com
 ___________________________________________________________________________
@@ Line 1,789: / Line 1,789: @@
 //
-when the urge is at its peak and triggering thoughts, emotions and sensations that are difficult to face and the desire to abuse the Internet is so huge you are completely overwhelmed by it….
+when the urge is at its peak and triggering thoughts, emotions and sensations that are difficult to face and the desire for P&M is so huge you are completely overwhelmed by it….
 you can stand back… getting some distance from it… instead of trying to suppress it or be overcome by it….
@@ Line 1,837: / Line 1,837: @@
 Thank you for taking the time to join me for this Urge Surfing Waterfall Session, remember the more you practice the easier it will become.
-For more help and support with Internet Abuse, you can visit our website at www dot Guard your eyes dot com
+For more help and support, you can visit our website at www dot Guard your eyes dot com
 == Phase II ==
@@ Line 1,848: / Line 1,848: @@
 Each session will include a Mindfulness urge surfing exercise written around the context of a relapse prevention scenario.
-Each of the sessions has been designed to provide engagement for users who are interested in discovering ways to maintain sobriety and prevent relapse to Internet abuse and addiction.
+Each of the sessions has been designed to provide engagement for users who are interested in discovering ways to maintain sobriety and prevent relapse.
 === The Sessions ===
@@ Line 2,435: / Line 2,435: @@
 Thank you for joining me for this Identifying triggers mindful session, remember the more you practice this exercise, the easier it will become to identify and sit with your triggers, without taking any action.
-For more information and further resources for Pornography Addiction and internet abuse visit, Guard Your Eyes dot com.
+For more information and further resources visit, Guard Your Eyes dot com.
 === Session 5. Noticing the Body ===
@@ Line 3,013: / Line 3,013: @@
 //
-Whatever you noticed throughout this exercise, you can be proud that you took 10 minutes out of your day to work on increasing your awareness on your journey of overcoming phonography Abuse.
+Whatever you noticed throughout this exercise, you can be proud that you took 10 minutes out of your day to work on increasing your awareness on your flight to freedom.
+/
@@ Line 3,025: / Line 3,025: @@
 Finally, thank you for joining me for this Mindful Walking exercise.
-For further information or more resources to help with your Internet or Pornography Abuse, please visit Guard Your Eyes dot com.
+For further information, please visit Guard Your Eyes dot com.
 == Intro to Mindfulness for Urges ==

@@ Line 69: / Line 69: @@
+/
-Studies show that mindfulness can assist the brain in creating new pathways with the intention to alter unwanted habits, such as internet abuse.
+Studies show that mindfulness can assist the brain in creating new pathways with the intention to alter unwanted habits.
-By practising just 5 - 10 minutes a day the ability to become aware of thoughts, emotions or stimuli via any of the senses is heightened, providing the gap that is necessary to make a new choice or a better decision.
+By practicing just 5 - 10 minutes a day the ability to become aware of thoughts, emotions or stimuli via any of the senses is heightened, providing the gap that is necessary to make a new choice or a better decision.
+/
-This session can be practised anywhere, as long as you are not driving or operating machinery. It is best to practice in a quiet space, where you will not be disturbed for the next 7 - 10 minutes.
+This session can be practiced anywhere, as long as you are not driving or operating machinery. It is best to practice in a quiet space, where you will not be disturbed for the next 7 - 10 minutes.
+/
@@ Line 247: / Line 247: @@
 Thank you for taking the time to join me for this mindful awareness practice, with the five senses; remember the more you practice the easier it will become.
-For more help and support with Internet Abuse, you can visit our website at www dot Guard your eyes dot com
+For more help and support, you can visit our website at www dot Guard your eyes dot com
 ______________________________________________________________

← Older revision		Revision as of 17:40, 1 December 2020
Line 1:		Line 1:
		+	Note: If you want to avoid the term mindfulness, this could be called MAP Mindful Awareness Practice, or Being in the Moment Practice.
		+
		+	See also Mindfulness.
		+
	== Phase I - ‘Taster’ Series ==		== Phase I - ‘Taster’ Series ==
	''Prepared by Buzymindz.com for GuardYourEyes''		''Prepared by Buzymindz.com for GuardYourEyes''

@@ Line 2: / Line 2: @@
 ''Prepared by Buzymindz.com for GuardYourEyes''
-The intention behind this series is to allow the GYE user to get comfortable with meditation and pieces of training that will provide them with relief in the moment, the opportunity to realise behaviour change and ways to learn new techniques that can be used at any time to manage an urge or craving.
+The intention behind this series is to allow the GYE user to get comfortable with meditation and pieces of training that will provide them with relief in the moment, the opportunity to realize behavior change and ways to learn new techniques that can be used at any time to manage an urge or craving.
 === The Sessions ===
@@ Line 273: / Line 273: @@
+/
-Mindfulness is a great practice that helps with altering unwanted behaviours and overcoming impulsive actions.  Cultivating mindful awareness becomes much easier, once we begin to activate the anchor.
+Mindfulness is a great practice that helps with altering unwanted behaviors and overcoming impulsive actions.  Cultivating mindful awareness becomes much easier, once we begin to activate the anchor.
+/
@@ Line 721: / Line 721: @@
 Repeat ten times, returning the mind back to the breath if it wanders.
-When this happens, which it will over and over again…be kind to your wandering mind, there is no need to cast judgment or criticise the mind.
+When this happens, which it will over and over again…be kind to your wandering mind, there is no need to cast judgment or criticize the mind.
 //
@@ Line 785: / Line 785: @@
 For example, if you notice the thought, “I must rush home to get online while no one is around” you can observe the thought….
-Recognise it is simply a thought…..
+Recognize it is simply a thought…..
 And wait for it to pass….
@@ Line 1,489: / Line 1,489: @@
 The intention behind this session is not to resist or suppress any urges, rather find a way to let them pass in their own time, by engaging in distraction.
-We will do this by practising mindful curiosity, this will give you the ability to observe your surroundings as if experiencing it for the very first time.
+We will do this by practicing mindful curiosity, this will give you the ability to observe your surroundings as if experiencing it for the very first time.
+/
@@ Line 1,889: / Line 1,889: @@
 * Read the following script with intention and guidance.
 * Use your normal speaking tone of voice, there is no need to put on a ‘meditation’ voice for this script.
-* Allow pauses where indicated, so as to allow the meditator to practise the indicated technique
+* Allow pauses where indicated, so as to allow the meditator to practice the indicated technique
 [Pause Key]:
@@ Line 1,903: / Line 1,903: @@
 Welcome to the GYE SOBER Breathing meditation.
-SOBER is an acronym that has been created to help you remember the protocol of taking a pause whenever you are triggered and feel the urge to engage in pornographic behaviours.
+SOBER is an acronym that has been created to help you remember the protocol of taking a pause whenever you are triggered and feel the urge to engage in pornographic behaviors.
 S indicates stop or slow down
@@ Line 2,274: / Line 2,274: @@
+/
-You may have noticed that the shapes and colours eventually blended into patterns.  You may have noticed plenty of urges, thoughts and sensations arose as you named them.
+You may have noticed that the shapes and colors eventually blended into patterns.  You may have noticed plenty of urges, thoughts and sensations arose as you named them.
 Hopefully, you were able to distract yourself with seeing, long enough that any triggers or urges were able to pass or dissolve.
@@ Line 2,647: / Line 2,647: @@
 Now that you are there, take a moment to notice what is happening.
-Pay attention to all of the interactions, the movements and behaviours of yourself and anyone that is there with you in the story.
+Pay attention to all of the interactions, the movements and behaviors of yourself and anyone that is there with you in the story.
 ///

@@ Line 1: / Line 1: @@
 ''Prepared by Buzymindz.com for GuardYourEyes''
 The intention behind this series is to allow the GYE user to get comfortable with meditation and pieces of training that will provide them with relief in the moment, the opportunity to realise behaviour change and ways to learn new techniques that can be used at any time to manage an urge or craving.
@@ Line 505: / Line 505: @@
+/
-Did you notice anything different the second time that you practised watching your anchor? Maybe you noticed fewer distractions as you focussed on the nostrils or was it easier to focus on the belly and chest? Whichever worked best for you, is likely your anchor spot.
+Did you notice anything different the second time that you practiced watching your anchor? Maybe you noticed fewer distractions as you focused on the nostrils or was it easier to focus on the belly and chest? Whichever worked best for you, is likely your anchor spot.
+/
@@ Line 517: / Line 517: @@
+/
-And remember, as with all things in life, the more you practice, the easier it will become, to find your anchor and stabilise your attention.
+And remember, as with all things in life, the more you practice, the easier it will become, to find your anchor and stabilize your attention.
+/
@@ Line 530: / Line 530: @@
 Overview: 	A Mindfulness guided session created to help the listener
-understand the mind and how thoughts work, as they practice acknowledging and then letting go of any irrational or unhelpful thoughts that may trigger abusive behaviours.
+understand the mind and how thoughts work, as they practice acknowledging and then letting go of any irrational or unhelpful thoughts that may trigger abusive behaviors.
 Time: 		7 - 10 minutes
@@ Line 552: / Line 552: @@
 Did you know that up to 95% of human behavior, including how we think and the actions we take, are habitual?
-Our minds are designed to guide and inspire us, so they will serve us, thoughts, memories and ideas that are often associated with our unwanted behaviours; causing us to engage in activities that we would rather avoid.
+Our minds are designed to guide and inspire us, so they will serve us, thoughts, memories and ideas that are often associated with our unwanted behaviors; causing us to engage in activities that we would rather avoid.
+/
@@ Line 580: / Line 580: @@
 //
-Once you feel settled and focussed, gently shift your awareness to the thoughts streaming through your mind,  simply noticing and accepting whatever you find here without any judgment.
+Once you feel settled and focused, gently shift your awareness to the thoughts streaming through your mind,  simply noticing and accepting whatever you find here without any judgment.
+/
@@ Line 618: / Line 618: @@
+/
-By practising watching your thoughts on a daily basis, when your mind attacks you with an onslaught of irrational thoughts, you will have the ability and the resilience to watch these thoughts come and go without taking any action.
+By practicing watching your thoughts on a daily basis, when your mind attacks you with an onslaught of irrational thoughts, you will have the ability and the resilience to watch these thoughts come and go without taking any action.
 Let’s return to the practice one more time, and no matter how many times your mind wanders, practice bringing it back to follow the path of the breath, letting your thoughts factual or not, pass each time.
@@ Line 642: / Line 642: @@
+/
-Finally, as you practised observing your thoughts mindfully, how connected or disconnected did you feel to your thoughts?
+Finally, as you practiced observing your thoughts mindfully, how connected or disconnected did you feel to your thoughts?
 Did you notice any thoughts in particular that showed up?
@@ Line 1,437: / Line 1,437: @@
 Overview:	This session will guide the listener to manage their environment
-which is often a trigger for any addiction or unhelpful behaviour. The listener will be guided to manage or remove temptations where possible while developing an awareness of environmental triggers.
+which is often a trigger for any addiction or unhelpful behavior. The listener will be guided to manage or remove temptations where possible while developing an awareness of environmental triggers.
 Time: 7 - 12 minutes
@@ Line 1,831: / Line 1,831: @@
 [SESSION CLOSE]
-Thank you for taking the time to join me for this Urge Surfing WaterFall Session, remember the more you practice the easier it will become.
+Thank you for taking the time to join me for this Urge Surfing Waterfall Session, remember the more you practice the easier it will become.
 For more help and support with Internet Abuse, you can visit our website at www dot Guard your eyes dot com
 == Phase II ==
 Phase II of the content strategy will outline 8 MBRP sessions, each of which will be around 10 minutes in length, with a word count of around 1000 words.
@@ Line 3,020: / Line 3,022: @@
 For further information or more resources to help with your Internet or Pornography Abuse, please visit Guard Your Eyes dot com.

@@ Line 1,401: / Line 1,401: @@
 Time: 7 - 12 minutes
-==== [Reader Notes]: ====
+[Reader Notes]:
 * This script is separated into two lengths - the dotted line indicates the end of the short version. Beyond the dotted line is the longer version.
 * Read the script at a steady pace, taking natural breaths, guiding the listener with as they practice the exercises within the session.
 * Follow the pause key set out below for longer pauses.
 / Short pause: Reader takes a long breath.

@@ Line 1,014: / Line 1,014: @@
 <nowiki>-----------------------------------------------------------------------------</nowiki> [insert close]
-==== /// ====
+///
 And now choose another body part… perhaps one that you usually judge or one that you constantly overlook, and do the same…