Mindfulness Practice

Prepared by Buzymindz.com for GuardYourEyes

Session 1. Mindfulness Five senses Exercise

Overview: This session is all about cultivating awareness of what is happening

around us using the five senses. The intention is to create the practice of being mindful throughout the day.

Time: 10 - 12 minutes

[Reader Notes]:

• 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.

[Pause Key]:

/ Short pause: Reader takes a long breath.

// Medium pause: Reader pauses for 30 seconds.

/// Long pause: Reader pauses for 60 seconds +

Script begins:

Welcome to this introductory Mindfulness session brought to you by Guard Your eyes. In this session, you will be introduced to a simple practice that will help you to cultivate awareness of what is happening at any given moment, by simply noticing what you are experiencing with each of the five senses.

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Studies show that mindfulness can assist the brain in creating new pathways with the intention to alter unwanted habits, such as internet abuse.

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.

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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.  

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As we begin, find a comfortable position either sitting or standing and take a deep breath in for a count of 3…..

as you exhale, release the breath slowly and fully, for another count of 3….

Stopping for a small pause at the end before taking another breath in.

Continue for another 3 or 4 breaths to inhale 1...2…. 3…. Exhale for 1….2…. 3…… and pause before the next inhale.  

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Now relax and drop the shoulders away from your ears…..

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If you haven't already done so, allow your breathing to return to its natural rhythm and flow …. and now bring your awareness to your eyes

Notice five things that you can see within your immediate surroundings as you look around…

What do you notice?

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What is the first thing you saw?

Perhaps something obvious?

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If you take the time you might notice something that you have never really looked at before.

Like a shadow on the wall, the details of the petal of a flower or even the lettering on a package

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Take your time to notice five different things that you would perhaps look past ordinarily.

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If your mind wanders away to consider plans that you have, then gently guide your attention back to the practice and continue with your quest of noticing five new or different things with your eyes.

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Release your awareness from your eyes now, and begin to connect with your sense of touch.

This may seem like an unusual request, but think about how easily you can be jolted into the present moment when someone hands you a hot mug or your bare feet touch a cold stone floor.

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Now focus all of your awareness on any surfaces, textures or temperatures that you are touching right now.

Choose four different ones, this could be the firm chair you sit on, the leathery shoes that cover your feet, or even the cool, smooth surface of a table your hands and fingers are resting on.

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What do you notice?

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What is the first surface, texture or temperature you can feel?

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You may notice your mind drifting to recall recent events as you search your mind for the sense of touch. This is a perfectly normal thing for the mind to do; so as soon as you notice, take a deep breath in and as you exhale, return your awareness to the practice.

Continue connecting with your sense of touch for another few seconds

//

Now we will move onto the sense of hearing and the sounds that are all around.

Shift all of your awareness to your ears now and pay close attention to your hearing. Listen out for three different sounds, preferably ones that would usually blend into the background or that wouldn’t usually be present.

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What do you notice?

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What is the first sound?

Perhaps the chirp of a sparrow? Or the meow of a cat

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Maybe you notice something more detailed like the sound of a certain car engine as it passes or even the sound of distant voices of people you can identify nearby

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Do your best to really tune into your hearing ….taking a moment out of your day to listen carefully as you note three sounds around you…

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Did you notice any sounds that you haven’t heard before?

Or perhaps you’ve listened closely to a sound for the first time?

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Listen for another few seconds and then we will move on.

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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.

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What do you notice?

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What is the first smell?

Maybe you notice something really sweet and pleasant causing you to inhale deeply,

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Or perhaps you pick up a scent that you usually filter out; or a very faint smell causing you to really concentrate in order to name it

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Just a few seconds longer here with the sense of smell, choosing two scents that you wouldn’t normally notice.

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Now the final sense is the sense of taste.

This one can be a little more challenging so make sure you focus all of your awareness on the tongue and notice what you can taste.

What do you notice?

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Can you name a taste?

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Maybe you have recently eaten and the taste of your meal is lingering, or perhaps you were chewing gum and a slight minty taste remains

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Whether you have eaten something recently or not, take a few moments to really focus your attention on any tastes that are present in the mouth.

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As this session nears the end, take a moment to reflect on how you cultivated awareness using your five senses.

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You can reflect on what you were able to see, hear, touch, smell and taste….

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You may have noticed that your mind wandered away quite a bit as you were paying attention to one task, while this is very normal, it will happen less the more you practice.

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However you found this session, it is important you continue to listen to it over and over again, as you cultivate awareness of what is happening around you at any given moment.

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Now, bringing your awareness to the breath once again, take a full deep breath in and as you exhale roll your shoulders and wiggle your fingers and toes as you bring your awareness back to the room or space you are in.

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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

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Session 2. Finding your Anchor

Overview: The intention behind this session is to discover the anchor, a

fundamental tool for mindfulness that can be used to assist the listener in creating focus and self-awareness.

Time: 10 - 12 mins

[Reader Notes]:

• 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.

[Pause Key]:

/ Short pause: Reader takes a long breath.

// Medium pause: Reader pauses for 30 seconds.

/// Long pause: Reader pauses for 60 seconds +

Script begins:

Welcome to this Mindfulness session on discovering your anchor - brought to you by Guard Your eyes.

In this mindfulness session, you’ll learn the importance of finding and returning to an anchor for your attention, as you cultivate mindful awareness.

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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.  

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As we begin this 10-minute session, find a place with no distractions and settle into a comfortable position

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This session can be done either seated or lying down, whichever you prefer

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Now adjust your body and clothing, until you arrive at that place of comfort and ease and hold your body upright, but not too tight, allowing the breath to flow easily in and out of the body.

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Take a slow, full deep breath in

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On your exhale gently close your eyes

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Place your awareness onto your whole body

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How does it feel in this moment?

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Can you notice any areas of tension or tightness?

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If so, just allow those areas to soften and relax

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As you slip into a deeper state of relaxation

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Softening all the muscles in the face

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Relaxing the jaw

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Allow the shoulders to drop down away from the ears

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Allow your entire back to relax

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On your next breath in... allow the belly to extend and soften…. Allowing it to remain like this on the exhale

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Drop your arms ….. There’s no need to hold their weight

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And let go of the legs allowing them to become heavy

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Let your feet fall to the side and release each toe

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Just letting your whole body completely relax

The anchor is simply something that we rest our attention on to help bring the mind and body to the present moment; it can be anything from a clock ticking in the background, a mark on the wall, or in this case, the place in the body where you notice your breath the most.

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The breath is always with us wherever we go, and by tuning in to the rhythmic flow of our inhales and exhales, we are able to develop our awareness, making mindfulness a more beneficial and enjoyable experience.

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When it comes to breathing if it is comfortable for you, breathe in and out through your nose only.

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Breathing through the nose will help you to slow down and tune-in, and also encourage more oxygen intake compared to mouth breathing.  Of course, if you are congested then it’s okay to breathe through the mouth.

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Take a few long deep breaths in and out now, allowing the body and the mind to become calm as you relax.

Now is a good time to check the body ……

Go ahead and drop the shoulders if you notice you are still holding them up;

Drop the jaw resisting the urge to clench the teeth or hold any tension in the face

//

Now breathe in nice and deeply, through the nose…..filling the lungs gradually….

Exhale nice and slowly, through the nose…...being sure to release all of the air, making way for the next breath in.

I’ll leave you here for 30 seconds to continue focusing on your breathing.

//

Continue breathing nice and deeply for a few more moments, bringing about a sense of calm and balance.

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There are many benefits to the anchor, one is that over time it becomes a cue to being mindful.

Once you have activated your anchor, you can place your attention onto it at any time and easily find focus, a sense of calm and become present.

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So let's begin by discovering the anchor, the one that works best for you.

To do this, you will want to find the place where you notice the breath the most.

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You can do this by placing your attention on how the air feels as it flows in through the nostrils as you inhale and exhale, first cool and then warm.

It can also be how your belly rises and falls as the breath first enters and then leaves, or even how your ribs expand and contract.

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So let’s explore the breath as an anchor in this session

And just rest your attention onto your breath

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Without changing anything, begin to observe the rhythm of your natural pattern of breathing

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Notice the different qualities of your breath. Is it smooth and steady?

Or perhaps disjointed and shallow?

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Notice the length of your inhales….. And the length of your exhales…… And the slight pause that happens in between the in-breath and the out-breath

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Just notice without judgment, observing every small detail of your breathing

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Then shift your awareness to the nostrils

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The place where the air touches as you breathe in and out

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Notice the temperature of the air touching the skin as you breathe in

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And how this temperature changes as you breathe out

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And keep your attention on this spot

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We will practice using this spot as our anchor first….. Just watching…… Feeling the sensation of the breath as it passes the nostrils with every inhale and exhale.

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You may notice your mind beginning to wander as you watch the flow of your breath here; as soon as you notice, be kind to your wandering mind and gently escort your attention back to the nostrils and the flow of your breathing.

//

I am going to leave you here for the next 60-seconds to focus on your anchor, I'll let you know when time us up

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If your mind has wandered to thoughts of other things, then gently return to your anchor for the last few moments here

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Well done. Now we are going to shift the attention to the belly or chest, and from here, notice how the chest or belly lifts to make way for each inhale and falls on each exhale….

Placing your full attention here on this alternative anchor spot, let’s begin to watch the breath from here

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The anchor for our attention is just like the anchor for a ship; keeping the mind steady ….. preventing it from drifting off into a sea of thoughts.

So, resting your full awareness on the belly or chest, let’s observe what happens for another 30-seconds…

I will let you know when it’s time to come out

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And gently release your attention from the anchor

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Take a deep breath in and a full breath out

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And gently open your eyes

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Take a moment to reflect upon today’s practice now

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How did that feel for you?

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Perhaps you noticed it was easier to return your attention whenever your mind wandered, knowing exactly where to find your anchor.

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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.

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You'll find that an anchor is one of the most powerful things you can have in your recovery toolbox. Hopefully, you found having the anchor helped you to be more present?

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Try and experiment with different anchors such as the breath, the body, sounds and something in front of your eyes to see which one resonates with you the most.

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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.

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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

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Session 3. Letting go of Irrational Thoughts

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.

Time: 7 - 10 minutes

[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.

[Pause Key]:

/ Short pause: Reader takes a long breath.

// Medium pause: Reader pauses for 30 seconds.

/// Long pause: Reader pauses for 60 seconds +

Script begins:

Welcome to this ‘Letting go of Irrational Thoughts’ mindfulness session - brought to you by Guard Your eyes.

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.

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In this mindful session, our intention is to spend some time observing the thoughts that arise, irrational or otherwise, and practice letting them pass without taking any action.

We will do this by following the breath as it unfolds moment by moment in the body.

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Let’s begin this session, by taking a few deep breaths calming the mind and body.

Sit comfortably with hands relaxed and loose…

Straighten and lengthen the spine, sitting upright but not too tight making sure your neck, head and spine are aligned...

Now spend a few moments adjusting your posture and pay attention to your breathing.  

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Bring your attention to the place where you notice your breath the most in the body, perhaps the nostrils or the belly.  This is the anchor spot, go ahead and begin to follow the inhale and exhale of your breath from here.

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If you find it difficult to keep your attention here, take a long deep breath in and as you exhale, lower your gaze or close your eyes completely, removing any external distractions; and continue to follow the path of your breath.

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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.

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The mind is designed to imagine and create, which means that not all of our thoughts are factual or rational. As you observe the mind you may notice ideas, plans and opinions showing up; these may occur suddenly, or build over time, like a story.  

Continue to observe any thoughts as they arrive in the mind for the next 30 seconds, I’ll let you know when time is up.

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As you observed your mind, you may have found yourself distracted by a particular thought or cluster of ideas; when this happens again, acknowledge whatever has shown up in the mind and then allow it to pass in its own time, as you return your attention to following the breath.

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When you return to the breath in this way, you are able to reset your attention, before continuing the practice, in this case letting go of irrational thoughts.

Let’s return to the practice of observing our thoughts now, and this time I will leave you a little longer, I’ll let you know when time is up

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You may notice that you are having difficulty noticing your thoughts… you could be thinking ‘I can’t do this very well’ or even “why am I even doing this”? These are both genuine thoughts.

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All you need to do when these or other thoughts show up is acknowledge the thought and without trying to change or eliminate them, continue to observe as they arrive and leave right now…

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------------------------------------------------------------------------------- [ INSERT SESSION  CLOSE]

Your thoughts may not be rational… they may seem overpowering and even tortuous.  While you cannot prevent the mind from presenting thoughts, irrational or otherwise, what you can do is allow them to pass, without following them or taking any action based on them.

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For example, you may notice thoughts right now such as … “This is a waste of my time” or, “this won’t change anything”... These thoughts are irrational … they are not based on evidence… they are simply a sign of your impatience or desire to maintain old habits.

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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.

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.

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And finally, bring yourself back to your awareness of the breath… allowing your thoughts to continue... on their journey through your mind… and as you take a breath ...open your eyes or lift your gaze and return to the room.

Just being a spectator of your thoughts...If you notice yourself following the thoughts...Or your mind wandering…Simply connect with your breath, refocus your attention and allow it to pull you back to the present moment...And resume watching your thoughts

[Pause]

As we bring this session to a close, what did you experience mentally during the session? Did you notice any specific thoughts? Was there anything, in particular, you noticed you were thinking about or noticed your mind going to?

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As you observed your thoughts as they passed through the mind, what was your mind doing? What happened to your focus or attention?

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Did you notice any stories that you or others had constructed?  Did you notice any thoughts that were solely irrational or linked to any unwanted habits or behaviours?

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Finally, as you practised observing your thoughts mindfully, how connected or disconnected did you feel to your thoughts?

Did you notice any thoughts in particular that showed up?

Did you notice any new or familiar thoughts?

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However you found this practice, your mind is going to do what it wants to do; you don't have control over the thoughts that pop into your head.  No one actually does.

The important thing is not what thoughts you have, it's what you do when you have those thoughts.

/

[SESSION CLOSE]

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

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Session 4. Challenging Thoughts Mindfully

Overview: This guided meditation is based on the MBCT practice of noticing

and then challenging thoughts. This will provide the listener with a go-to resource when experiencing a build-up of overpowering negative thoughts.

Time: 10 - 15 minutes

[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.

[Pause Key]:

/ Short pause: Reader takes a long breath.

// Medium pause: Reader pauses for 30 seconds.

/// Long pause: Reader pauses for 60 seconds +

Script begins:  

Welcome to ‘Challenging Thoughts’, an MBCT session, where you will practice noticing, and challenging your thoughts - brought to you by Guard Your eyes.

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Abusive behaviour starts in the mind with thoughts and emotions that then trigger actions or behaviours.

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The aim of this session is to develop the practice of thought watching.

When we are able to simply observe our thoughts without interacting, responding or reacting to them, we can choose a new thought or challenge the one we notice in the mind.

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As we begin, find a comfortable position either seated or lying down, so you can be completely relaxed.

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If you are seated, make your spine tall, reaching the top of your head up to the sky.

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If you are lying down, roll your shoulders onto your back a little more, let your feet fall open to the sides, and allow your hands to relax by your side.

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Close your eyes if it is comfortable, or lower your gaze and begin to notice the breath.

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Gently inhale to fill up the belly, and exhale to allow the belly to fall back in.

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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.

//

After ten long breaths in and out, gather your attention and shift it out of your belly ….

and move up the body, passing the chest, the shoulders, the neck …..

and finally arriving at the head….

now we are ready to spend some time noticing thoughts.

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Noticing means you see that something is there, but you don’t have to do anything at all with it.

You have the choice of what you do after you notice something, but noticing it is the first step.

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Notice the thoughts that arrive in your mind now.

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Is there anything that you’re excited about?

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Worried about?

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Happy about?

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Unsure about?

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Allow your thoughts to float around in your head, notice how they float together like a cloud,

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sometimes moving like a large cloud, developing into a bigger thought, or a story…

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Just notice the thoughts that are present right now.

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As you notice the thought clouds that are here, now you can decide what to do with these thoughts……

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When we take the time to notice thought clouds as they drift along in our mind, we can practice remaining detached from our thoughts and choose whether we interact with a thought or let it pass….

Drifting along just like a cloud…..

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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…..

And wait for it to pass….

Just like a cloud…. without taking any action…..

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Then wait for the next thought to come along, such as

“Should I stop at the local supermarket and pick something up for dinner?”

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Go ahead and practice observing and allowing thoughts to pass.

As you do this, notice how long some thoughts stick around for and how quickly others pass.

I’ll give you 60 seconds to do this

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Watching your thoughts may seem a little strange at first, you may have noticed thoughts popping up such as “How long do I have to do this for?” or “This isn’t so bad…”

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While you have no control over the thoughts that your mind shares with you, you do have the power to choose how you respond to your thoughts…..

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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...

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When this happens you can choose to mindfully observe the thought, and allow the thought to float by just like a cloud.

Or using mindfulness, you can take the next step and challenge the thought, choosing to alter it or change the thought completely…..

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When we practice challenging or altering a thought, there is a short three-step process.

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First, we observe the thought - mindfully without judgement and with an attitude of kindness, accepting it for what it is, simply a thought

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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.

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Before we go ahead and practice this, focus your attention by taking several relaxing breaths.

Inhale,  breathing in deeply and filling the lungs

and exhale, breathing all the way out,

Repeat two or three times, noticing how the breath unfolds in the body, moment by moment.

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Now let’s try an example by first observing the following thought “Internet Abuse makes me a bad person”

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Now, mindfully challenge the thought….

“is Internet Abuse 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.

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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”.

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Now I will give you 60 seconds so you can practice this by yourself.

Take your time, there is no right or wrong here - all you need to do is choose a thought that often shows up for you, challenge it and then choose an alternative

/

Go ahead and practice this now,

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Well done for giving that a good go, this can be a difficult exercise.

If you didn’t quite manage to challenge or alter your thought, that’s totally fine, this is a practice, after all, which means the more you do it the easier it will become.

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Now one last time, take a few deep breaths in and focus your awareness as we practice this again.

Breathing in through the nose, and exhaling through the nose.

Bring your full awareness to the nostrils and follow the path of the breath as it flows in and out of the body.

/

This time you get to choose whether to observe and let them go or observe and challenge then alter them.

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and remember, whenever your mind wanders and begins to follow your thoughts, going off on a tangent or jumping around from one thought cloud to another, it is totally fine, this is very natural.......simply take a breath, gather your attention and begin noticing your thoughts once again...

/

I’ll give you some time now……

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Thoughts really are just like clouds, they sometimes seem rather frightening, and if you adjust the angle of your head they can seem friendly or even funny.

Thoughts are very rarely factual…. In fact, they are often mythical….. The stories we tell ourselves, or that others tell us….

And they always pass…. Sometimes quickly…… sometimes slowly…… sometimes individually…. Other times in groups and clusters…….

/

And as this session nears the end, remember, the more you practice mindfully observing your thought clouds, the easier it will become.

The easier it becomes the more you will be able to challenge and alter your thoughts or simply allow them to drift on by without interacting or responding to them, whatever they are.

/

[SESSION CLOSE]

Thank you for taking the time to join me for this ‘Challenging Thoughts Mindfully’ 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

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Session 5. Stop The Judgment

Overview: Based on MBCT again, this session will guide the listener to first

notice and then challenge the self-talk and internal critic that can be detrimental to recovery.

Time: 7 - 12 minutes

[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.

[Pause Key]:

/ Short pause: Reader takes a long breath.

// Medium pause: Reader pauses for 30 seconds.

/// Long pause: Reader pauses for 60 seconds +

Script begins:

Welcome to ‘Stop the Judgment’ a mindful compassion session for recovery  - brought to you by Guard Your eyes.

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.

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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.

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When we practice mindfulness we are practising observing the moment to moment experience without judgment, including the judgment of ourselves.

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As you relax the shoulders and lean back or lie back…

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close your eyes or lower your gaze and bring your awareness to the feet…

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noticing whether they are bare or inside of a shoe…

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whether they are touching the floor or another surface…

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notice where they come into contact with the surface… at the sole or the heel…

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The best way to stop the judgment and support ourselves moving forward is to engage in gratitude…

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You can begin by being grateful for your feet…

the work they do everyday carrying you around,

walking upstairs,

along the pavements or cycling your bike…

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express gratitude for each of your toes,

your ankles and the small surface areas like the ball of the foot

and the heel that takes your weight every day, holding you up…

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Stay with the intention of gratitude…

Spend the next 30 seconds allowing any thoughts of dislike, criticism or judgment of the feet to pass by…  and, actively express appreciation for every aspect of the feet….

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Now bring your awareness to the hands…

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noticing whether they are warm or cold…

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whether they are holding your device or resting on another surface…

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notice what they come into contact with …...

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Now let's engage in some real appreciation and gratitude for our hands.  

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You can begin by being grateful for your fingers…

for all of the typing, writing or pointing they do…..

Be grateful for your thumbs

Be thankful for your palms

Be grateful for the entire hand and all of the work they do every day

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Stay with the intention of gratitude…

Spend the next 60 seconds allowing any thoughts of dislike, criticism or judgment of the hands to pass by…  and, actively express appreciation for every aspect of the hands….

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So take a few more moments to express gratitude for your hands before returning to the breath…

And when you are ready you can shift your awareness to the breath and express a word of gratitude and support to your body and to yourself for showing up for this session.

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And now choose another body part… perhaps one that you usually judge or one that you constantly overlook, and do the same…

express gratitude for every aspect of this body part…

take a few moments now

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When you notice your mind wandering, which it will after a few seconds, just return to the chosen body part and the gratitude you feel for it…

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if your mind is flooded with judgment or negative associations then gently place your hand on your heart and breathe gently…

/

if the body part persists in being difficult to be thankful for, then move onto another body part and express gratitude for this instead.

///

This session is about being gentle and supportive of yourself…

it is about being kind to yourself and supporting your efforts….

/

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?

/

What did you notice your mind was doing?

/

What did you become aware of your mind doing that you may not have noticed previously, as you did the session?

/

As you focused on expressing gratitude for your feet, what sensations did you experience in the moment?

/

Were you aware of any particular emotions that came up during the session?

/

Did you notice any change in your posture or the way you held your body during the session?

/

As you pushed away thoughts of judgment or criticism what did you notice these thoughts were?

/

Were these common or familiar thoughts or were they new thoughts?

//

And finally, as you expressed gratitude for your body parts what was your general mood?

/

Did you notice a change in mood as the session went on?

/

Or was your mood consistent throughout?

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.

/

[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.

For more help and support with Internet Abuse, you can visit our website at www dot Guard your eyes dot com

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Session 6. Tense and Release - An Urge Surfing Practice

Overview: This Urge Surfing session will guide the listener to practice the tense

and release method, a technique that creates a deep sense of relaxation, allowing any urges to wash over the listener, eventually dissolving.

Time: 10 - 12 minutes

[Reader Notes]:

• 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.

[Pause Key]:

/ Short pause: Reader takes a long breath.

// Medium pause: Reader pauses for 30 seconds.

/// Long pause: Reader pauses for 60 seconds +

Script begins:

Welcome to ‘Tense and Release An Urge Surfing Practice’ - brought to you by Guard Your eyes.

In this Urge Surfing session, the technique we will use is tensing and releasing. This is just one of the ways in which you can intentionally bring about a sense of relaxation and allow any urges to wash over you.

/

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.

/

Begin by finding a comfortable position where you can listen to the full session without being interrupted, for the next 10 minutes.

/

Take a deep breath in through the nose … filling your abdomen

and hold for a few seconds.

/

As you exhale slowly,

be sure to completely empty your lungs in preparation for the next breath in.

/

Again, as you breathe in, notice your stomach rising and your lungs filling with air.

/

As you exhale this time, imagine the tension in your body being released and flowing out of your body.

/

And again inhale…..and exhale.

/

Feel your body beginning to relax as you breathe nice and deeply and fully, and as you go through each step, remember to keep breathing.

/

Allow your attention to rest solely on your body.

As you follow the guidance throughout this session,  you will notice your mind beginning to wander or jump around,

As soon as you notice, gently bring it back to the muscle in the body you are working on, and continue with the exercise.

/

Now let’s begin the technique;

Starting with the head and face, tighten the muscles in your forehead by raising your eyebrows as high as you can.

/

Hold for a count of five…

1….

2…..

3…..

4…….

5…...

And abruptly release, feeling the tension in the forehead fall away…..

//

Now smile widely, feeling your mouth and cheeks tense.

/

Hold for a count of five…

1….

2…..

3….

4…….

5……

And release…..appreciating the softness that is now present in your face….

//

Next, tighten your eye muscles by squinting your eyelids tightly shut.

/

Hold for a count of five…

1….

2…..

3…..

4…….

5…...

And release….

Noticing how the eyes now feel soft and relaxed…...

//

Now gently pull your head back as if to look at the ceiling.

Hold for a count of five…

1….

2…..

3…..

4…….

5……

and release, feeling the tension melting away from the neck and head.

/

Allow the weight of your head to rest easily on your body…. as you relax the head and neck fully

//

Now, tightly, but without straining, clench your fists and hold again for a count of 5…..

1….

2…..

3…..

4…….

5……

and release.

Notice as the energy floods back into the fingers as you relax your hands….

/

Now lift your shoulders up as if they could touch your ears.

Hold for a count of five…

1….

2…..

3…..

4…….

5……,

and quickly release, enjoying that feeling of limpness….

feeling the heaviness as your shoulders slump.

/

Remember to Breath in...and out….

//

Tense your upper back by pulling your shoulders back trying to make your shoulder blades touch.

Hold for a count of five…

1….

2…..

3…..

4…….

5……

And as you release your shoulder blades feel your upper back fall gently as it relaxes...

/

Gently arch your lower back.

Hold for a count of five…

1….

2….

3…..

4…….

5……

Release and feel the limpness in your lower body ….

letting go of tension and stress.

//

Now flex your feet, pulling your toes towards you and feeling the tension in your calves.

Hold for a count of five…

1….

2…..

3…..

4…….

5……,

and relax, feel the weight of your legs sinking down.

//

Curl your toes under tensing your feet.

Hold for a count of five…

1….

2…..

3…..

4…….

5……

and release feeling the soles of your feet soften as you release the tension you were holding here…

//

Now imagine a wave of relaxation slowly spreading through your body beginning at your head and going all the way down to your feet.

Feel the weight of your relaxed body.

/

Breathe in…and out…

In…out….

in…out.

//

And as this session comes to a close, remember, the more you practice this technique of tense and release, the easier it will be to release any built-up stress and overcome the urge to abuse the Internet or look at pornography.

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

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Session 7. Surf Your Space

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.

Time: 7 - 12 minutes

[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.

[Pause Key]:

/ Short pause: Reader takes a long breath.

// Medium pause: Reader pauses for 30 seconds.

/// Long pause: Reader pauses for 60 seconds +

Script begins:

Welcome to ‘Surf Your Space’ A Mindfulness Session - brought to you by Guard Your eyes - where we will practice the art of distraction using your immediate environment.

If you have ever had an urge when you were out and about, then you will truly benefit from this brief yet powerful session.

/

If you haven't already done so, find a quiet place where you won’t be disturbed and we can begin.

/

Did you know that up to 95% of human behaviour is based on habits?

First, we create a habit, then the habit creates us,  making it easy to become a slave to our behaviours.

/

By cultivating mindfulness, we can intentionally distract ourselves from any unhelpful urges, by surfing the environment around us.

/

As you make yourself comfortable sitting or standing, relax the shoulders and the knees, allow your body to drop an inch or two as you relax with a few deep breaths….

/

Follow your breath for a few moments as it unfolds easily and steadily in the body…. Moment to moment, breath by breath

//

You may or may not be experiencing an urge at this time, whatever is true for you is perfectly fine.

/

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.

/

Continue to breathe nice and easily, there’s no need to change the pattern or rhythm of your breathing; just notice the flow of the breath as you inhale and exhale

//

Continue to breathe nice and deeply, and as you do so, bring your awareness to the mind and any thoughts that are currently present there…

//

Without judging or altering any thoughts, try and observe them with open curiosity as if never having thought this thought before…

/

and as you notice the thoughts that are present you can ask yourself a question…

“Why am I thinking about this?”

see what answers come to mind …

//

And take a breath and now shift your awareness to the body and notice any feelings or sensations that are present now…

/

again use open curiosity as if never noticing your own body before…

and as you notice the sensations that are present ask yourself

“What sensations are present?”

//

Bring your awareness to the immediate environment surrounding you…

whether you are inside a building or outside in the open air…

engage your senses to bring your attention to any sounds that are present and once again use your curiosity to explore what is present as if hearing for the very first time…

and ask yourself “what am I hearing?”

//

now follow up with “What other sounds can I hear?”

//

And staying with your environment, whether indoors or outside….

engage your senses to bring your attention to any sights that are present and once again use your curiosity to explore what is present as if seeing for the very first time…

/

and ask yourself “what am I seeing?”

//

now follow up with “What other sights can I see?”

///

And once again staying with your environment….

engage your senses to bring your attention to anything you can feel ….

Now being curious,  explore what's in contact with your hands, feet, or back as if touching for the very first time…

///

Whatever you may notice as you explore your environment, be curious about it… not labelling or judging, just noticing.

///

How was that?

Whether you were experiencing an urge or not, this practice will distract you from any urges that are present as you focus on being curious about what is happening in your environment

------------------------------------------------------------------------ [ insert close]

And take a breath and now shift your awareness back to the body once again and notice any feelings or sensations that are present now…

/

use open curiosity as if noticing your body for the first time….

//

“What sensations are present?”

///

Now bring your awareness to the mind and the emotions or feelings that are currently present and without judgment, observe them with open curiosity as if never having felt these emotions or feelings before…

///

And finally, return your awareness back to the mind and once again notice any thoughts that are present

And once again with open curiosity, observe any thoughts as if noticing them for the very first time

//

When you observe with open curiosity it allows you to surf the urge regardless of when or where it appears.

/

Take another breath and as you exhale you can release your curiosity and return your awareness fully to the breath….

Following the path of the breath as any urges dissolve in their own time

///

As this session nears the end, take another deep breath and as you exhale, open your eyes or lift your gaze and return to the room.

/

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, you found it easy to be openly curious, seeing, hearing or noticing as if for the first time throughout the session, if not I’m sure it will get easier the next time you practice.

As you asked yourself questions throughout the session, hopefully, you were able to come up with answers.

/

Finally, I hope you were able to let any triggers or urges pass as you explore your environment with open curiosity as if for the first time; whatever happened you can be proud that you took the time to work on your urge surfing skills today.

/

[SESSION CLOSE]

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

___________________________________________________________________________

Session 8. The Urge Surfing Waterfall

Overview:  This urge surfing session will guide the listener to manage their

urges with a guided Visualization technique called the waterfall.

Time: 7 - 10 minutes

[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.

[Pause Key]:

/ Short pause: Reader takes a long breath.

// Medium pause: Reader pauses for 30 seconds.

/// Long pause: Reader pauses for 60 seconds +

Script begins:  

Welcome to ‘The Urge Surfing Waterfall’, a guided Visualization session - brought to you by Guard Your eyes.

If you find yourself overwhelmed by urges, then the Waterfall technique will help you to surf it, letting it pass without taking any action.

/

So, finding a comfortable position preferably sitting or standing, as we begin.

/

You may close your eyes, take a deep breath in and exhale all the way out as you tune in to your body and mind.

/

Continuing to breathe deeply for another few moments

Without forcing the body and mind, encourage a deep sense of relaxation ….

//

As you listen to this session, you may have an actual urge, if this is not the case, then for the sake of the practice go ahead and imagine that you are in the midst of an urge.

/

Now bring your awareness to your breathing and choose to focus on the breath,

When you make a choice to focus on the flow of the breath, it is  easier not to be distracted by any urges that may arise

/

We are going to practice following the path of your breath, noticing each inhale and exhale

/

In your mind's eye see the tip of your nose and imagine you can see the air as you inhale through the nose….

/

Follow it all the way down into the chest and lungs…

/

and follow it all the way back up again as you exhale all the way out…

Stay here for the next 30 seconds, following the path of your breath

//

As you continue to focus on your breath in this way….

You may notice changes in your body and mind…

/

You may be aware of your urges tugging at your awareness…

trying to pull your attention to thoughts of Internet Abuse….

/

This is perfectly natural…

and I just want you to spend a few moments observing these urges….

/

Notice how they enter your mind…. Slowly at first…. Just a whisper or a distant idea

/

Growing gradually becoming louder and louder,

Becoming more intense

/

And as you observe this urge…

Take a step back from it,  

creating just enough distance for you to observe the urge without engaging with it.

Some people like to pretend they are watching the urge on a movie screen, remaining distant from it…

//

Now that you have a little distance from the urge, return to watching it on the movie screen of your mind….

/

Notice how it moves… the directions that it takes, how slowly or quickly it grows and transforms….Stay here for a few moments just observing the urge from this safe distance

///

As you sit or stand here observing this urge, you may notice your mind wanders to ideas or memories.

/

It's important to be patient and compassionate to yourself during this practice….

Minds are supposed to wander, it's what they are designed to do, and there’s no need to judge or berate yourself, be kind to yourself instead….

//

In the past, you may have tried to fight your urges,

/

You may have told yourself what a bad person you are,

/

or even believed that you could suppress your urges

/

Trying to fight urges is like trying to block a waterfall... you can end up being overwhelmed by all of the water...

./

Rather than suppressing or punishing yourself,  you can practice this mindful approach, and simply step away from the waterfall, creating a little distance, just enough so you can watch as the water, falls…

/

just like observing the impulses & urges... you can watch the water just go right past...rather than be overwhelmed by it

/

Go ahead now and imagine the urge is a waterfall, watching it from a safe distance

//

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….

you can stand back… getting some distance from it… instead of trying to suppress it or be overcome by it….

/

With practice, you will create distance between you and the waterfall with ease

eventually creating the same distance between you and your urges …

allowing them to pass…. or dissolve altogether…

----------------------------------------------------------------------------[insert close]

/

Return to observing the urge,

Imagine that it is just like the waterfall,

Overwhelming if you allow it, but less so, if you stand back and observe it..,.

I’m going to leave you here for 60 seconds to observe the urge and I will let you know when time is up

///

Good job! How did that feel?

Hopefully, you were able to observe the urge without engaging with it, if not at least you gave it a good go.

/

While Urge surfing is not easy, with time, you will become better at it, and the next time you notice an urge coming on, you will find it less challenging to observe the urge…

/

As this session comes to an end you can be proud for taking the time to practice urge surfing.

/

Remember whenever you notice the urge overwhelming you, simply take a step back and just observe the waterfall from a distance

///

[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.

For more help and support with Internet Abuse, you can visit our website at www dot Guard your eyes dot com

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