Mindfulness Practice

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

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 realize behavior change and ways to learn new techniques that can be used at any time to manage an urge or craving.  

The Sessions

Session 1. Mindfulness Five senses Exercise

• 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.

Session 2. Finding your Anchor

• 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.

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 addictive behaviors.

Session 4. Challenging Thoughts Mindfully

• This guided meditation is based on the Mindfulness Based Cognitive Therapy [a combination of Mindfulness and CBT] practice of noticing and challenging thoughts. This will provide the listener with a go to resource when experiencing a build-up of overpowering negative thoughts.

Session 5. Stop The Self Talk

• Based on MBCT again, this session will guide the listener to first notice and then challenge the self-talk and internal critic that is detrimental to recovery.

Session 6. Tense and Release An Urge Surfing Practice

• 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.

Session 7. Surf Your Space

• This session will guide the listener to manage their environment 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.

Session 8. The Waterfall

• This urge surfing session will guide the listener to manage their urges with a guided Visualization technique called the waterfall.

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.

/

Studies show that mindfulness can assist the brain in creating new pathways with the intention to alter unwanted habits.

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.

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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.  

/

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.  

//

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

/

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?

//

What is the first thing you saw?

Perhaps something obvious?

/

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

/

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

//

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.

///

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.

/

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.

///

What do you notice?

/

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

/

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.

/

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

/

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

//

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…

//

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

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

/

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

//

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 aromas that are around you.

/

What do you notice?

/

What is the first smell?

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

//

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

///

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

//

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?

/

Can you name a taste?

/

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

//

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.

///

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

/

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.

/

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.

//

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.

/

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, 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.

/

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.  

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

/

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

/

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.

//

Take a slow, full deep breath in

/

On your exhale gently close your eyes

/

Place your awareness onto your whole body

/

How does it feel in this moment?

//

Can you notice any areas of tension or tightness?

/

If so, just allow those areas to soften and relax

//

As you slip into a deeper state of relaxation

//

Softening all the muscles in the face

/

Relaxing the jaw

/

Allow the shoulders to drop down away from the ears

/

Allow your entire back to relax

/

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

/

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

/

And let go of the legs allowing them to become heavy

/

Let your feet fall to the side and release each toe

/

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.

/

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.

/

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.

/

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.

/

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.

/

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

And just rest your attention onto your breath

/

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

//

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

Or perhaps disjointed and shallow?

//

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

/

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

//

Then shift your awareness to the nostrils

/

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

/

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

/

And how this temperature changes as you breathe out

/

And keep your attention on this spot

/

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.

/

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

///

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

/

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

//

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

//

And gently release your attention from the anchor

/

Take a deep breath in and a full breath out

/

And gently open your eyes

/

Take a moment to reflect upon today’s practice now

//

How did that feel for you?

/

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

/

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.

/

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?

/

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.

/

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.

/

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, you can visit our website at www dot Guard your eyes dot com

________________________________________________________________

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 behaviors.

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 behaviors; causing us to engage in activities that we would rather avoid.

/

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.

/

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.  

//

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.

/

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.

//

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.

/

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.

//

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.

/

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

///

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.

/

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.

/

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.

/

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.

///

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?

/

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

/

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?

/

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?

Did you notice any new or familiar thoughts?

/

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, you can visit our website at www dot Guard your eyes dot com

______________________________________________________________________

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.

/

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

/

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.

/

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

/

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

/

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.

/

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

/

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

/

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 criticize 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.

/

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.

/

Notice the thoughts that arrive in your mind now.

/

Is there anything that you’re excited about?

//

Worried about?

//

Happy about?

//

Unsure about?

//

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

/

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

/

Just notice the thoughts that are present right now.

//

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…..

/

For example, if you notice the thought, “I must rush home to get online while no one is around” you can observe the thought….

Recognize it is simply a thought…..

And wait for it to pass….

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

/

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

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

/

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

///

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…..

/

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...

/

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…..

//

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

/

First, we observe the thought - mindfully without judgment 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 judgment behind.

/

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.

//

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

/

Now, mindfully challenge the thought….

“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.

/

Then finally you can alter this thought or choose another thought entirely.

“P&M is a problematic behavior but it does not define who I am”.

/

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,

///

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.

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

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.

/

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

_____________________________________________________________

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 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 center yourself and relax your body and mind.

/

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

/

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

/

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

/

noticing whether they are bare or inside of a shoe…

/

whether they are touching the floor or another surface…

/

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

//

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

/

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…

/

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…

/

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….

///

Now bring your awareness to the hands…

/

noticing whether they are warm or cold…

/

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

/

notice what they come into contact with …...

//

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

/

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

/

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….

///

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.

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

///

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

//

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…

/

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 practiced 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 judgment by finding something you can appreciate about yourself instead.

/

[SESSION CLOSE]

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

_______________________________________________________________

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 addictive behavior including P&M and can be practiced 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, you can visit our website at www dot Guard your eyes dot com

___________________________________________________________________

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 behavior. 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 practicing 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 labeling 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 practiced 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, 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 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….

/

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, you can visit our website at www dot Guard your eyes dot com

Phase II

Prepared by Buzymindz.com for GuardYourEyes

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.

These sessions will be delivered in a meditation format, following the recommended structure found in Mindfulness-Based Relapse Prevention for Addictive Behaviors: A Clinician's Handbook.

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.

The Sessions

Session 1. A SOBER Breathing Meditation

• This session is based on the SOBER breathing technique.

Session 2. A Sitting Meditation

• This session will begin with awareness of the breath and move to the sounds around, sensations in the body and then any thoughts that arise.

Session 3. Mindful Seeing

• This guided meditation is based on the MBRP practice of distraction, using the external world as an anchor or focus as a tool to release any urges or cravings.

Session 4. Identifying Triggers

• This session is all about identifying triggers, naming them and increasing awareness around the chain of events that result in sensations, emotions and thoughts being activated as a result.

Session 5. Noticing the Body

• This guided Body scan will increase the awareness of any sensations that are present when relapse is possible. Again based on MBRP, this session will include a mindful urge surfing exercise that builds awareness of physical reactions to cravings.

Session 6. Cultivating Mindfulness in High Risk Situations

• A Mindfulness guided session created to help the listener cultivate mindfulness while in a triggering scenario or high risk environment.  The intention is to remain present while in a challenging situation previously associated with Internet abuse or pressures which trigger reactive behaviors.

Session 7. Mindful Awareness of Emotions

• Emotions can be a huge trigger for relapse, this guided meditation will help the listener to increase awareness of their emotions and how they activate thoughts and behaviours that could lead to a relapse.

Session 8. Mindful Walking for relapse Prevention

• This Mindful Walking meditation will increase resilience by cultivating mindful awareness through the act of taking a walk.

This will provide an additional tool for the listener to draw on when cravings become challenging, and relapse is looming.

Session 1. A SOBER Breathing Meditation

• This session is based on the SOBER breathing technique.

[Reader Notes]

• 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 practice the indicated technique

[Pause Key]:

/ Short pause: Reader takes a long breath.

// Medium pause: Reader pauses for 15 seconds.

/// Long pause: Reader pauses for 30 seconds +

[Session Begins]

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 behaviors.

S indicates stop or slow down

O is to observe what is happening

B is for Breathe - calming the mind and the body,

E is to expand your awareness

R is to reflect or respond mindfully to what is happening.

/

As we begin the meditation, find a seat where you will be comfortable, but not too relaxed.

Sit upright, with your spine aligned and drop your shoulders, tilt your head forward slightly and lower your gaze to the ground.

Lean forward slightly in your chair to maintain alertness, finding a position you can maintain for the next 10 minutes or so.  

//

For this meditation, we will use the breath as an intervention, to manage urges or desires while developing awareness of both internal and external triggers.

/

Now that you are reasonably comfortable, go ahead and slow down, this is the first step in the SOBER acronym.

You can do this by taking several long deep breaths in and with each exhale allow yourself to relax a little more.

//

Now bringing awareness to the body, notice where you feel your breath the most.

This could be the tip of your nose, or the chest and upper abdomen; whatever this is for you, rest your awareness here and begin to notice the in and out or rise and fall as you breathe.

//

Following the breath in this way, allows you to step out of autopilot with little awareness and become present and more mindfully aware of what’s happening moment to moment.

/

Now shift your awareness to your inner state and we are going to stay here for a few moments so you can observe what is happening in your internal world.

Starting with the mind, notice what thoughts are going through the mind?

Try and acknowledge these thoughts as mental events rather than facts.

/

Now turn your attention to emotions. What emotions are here?

Label them if you can, if not just observe them.

//

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 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.

//

Now moving on the B in SOBER, the breath, gather your attention and shift it to the lower abdomen. From here you can observe the expansion and the falling of the abdomen as your breath unfolds moment to moment

//

Noticing the regular lifting and falling

As each breath comes and goes

//

When your mind wanders to plans, or desires, as soon as you notice, gently escort the attention back to the lower abdomen and the breath.

From here you can continue to notice the rising and falling of the abdomen, as it unfolds moment to moment.

//

Keeping your attention here on the abdomen, gather your attention to one spot, and then from here notice how the breath affects this one spot on your lower abdomen. If it helps place your hand there to help you focus your attention

//

And when the mind wanders again, as soon as you notice, acknowledge where it has gone before gently escorting it back to the abdomen where you can resume observing the rise and fall

///  

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 judgment or criticism.

///

Whatever is happening as you sit here, know that you can reflect on any thoughts, emotions or sensations without judgement; just noticing, observing and letting them be.

/

Now,  we arrive at the final letter of SOBER - R and this is where we can choose to respond to whatever we have discovered through the process, with mindful intention.

You may notice an urge, and as you slow down, observe, breathe, expand you can now choose how to respond to this urge.

You can do the same with any thoughts or emotions that show up.

I will give you 60 seconds now to choose the response that you would like to make to whatever has shown up for you during this session.

///

As we near the end of this meditation, take a moment to reflect on what you found during this session.

Hopefully, you were able to engage with each of the steps of the SOBER acronym, and if not, then the more you practice this meditation the easier it will become to follow.

Finally, whatever you were able to do during this session, congratulate yourself on completing the SOBER Breathing meditation.

/

Now take a deep breath in and as you exhale, lift your gaze or open your eyes, wiggle your fingers and toes and then return to the room.

Thank you for joining me for this SOBER breathing meditation brought to you by GYE. Remember the more you practice the easier it will become.

You can find information and further resources on internet abuse and pornography addiction at guard your eyes dot com

Session 2. A Sitting Meditation

• This session will begin with an awareness of the breath and move to the sounds around, sensations in the body and then any thoughts that arise.

[Reader Notes]

• 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 practice the indicated technique

[Pause Key]:

/ Short pause: Reader takes a long breath.

// Medium pause: Reader pauses for 15 seconds.

/// Long pause: Reader pauses for 30 seconds +

[Session Begins]

Welcome to this sitting meditation, brought to you by Guard Your  Eyes. Relapse prevention requires the tools to manage triggers, internal and external along with any urges that show up, often without warning.

This meditation will provide you with such a tool, helping you to increase your moment to moment awareness, in an effort to notice triggers and urges as they happen, giving you the time and space to manage them effectively.

/

As we begin make sure you are just comfortable enough to remain seated for the next 10 minutes.

Now settle down, closing your eyes and allowing your attention to come to rest on the tip of your nose.

/

In this sitting meditation, we are simply going to practice sitting and returning to the breath over and over again.,

The intention is to simply practice training our awareness so that when we are triggered by a thought, an image, emotion or other external stimuli that encourage pornography abuse, you’re able to settle the mind and allow the urge to pass.

We will do this using the breath and the tip of the nose as the anchor.

///

With eyes closed and sitting upright, but not too tight, begin to breathe slowly and steadily in through the nose. Consciously following the breath

/

You’ll notice immediately that the mind is pulling as you begin to settle. That’s fine, you are training the mind to gradually find a point of rest.

/

You will notice that thoughts of plans, schedules, tasks and to do’s show up.

As they arise, notice the thought.

Notice the urge to address the thought.

Notice the urge to leave this sitting meditation.

Let each and every urge pass.

//

Take a sharp intake of breath and return to the tip of the nose and follow the breath from here. This anchor spot is always with you. It is easy to return to.

Pay attention to the nostrils as the breath flows in.

//

When you take a sharp intake of breath notice how the sound and the volume of your breathing increases.

Then notice how as you return to your normal pattern of breathing,  the volume decreases.

Notice how as your breath becomes more shallow, the sound shifts to a sensation.

//

Notice how any notifications, external noises or vibrations cause your body to react.

Observe the urge to check.

Observe the urge to respond.

Observe the urge to take some kind of action.

Let the urges pass.

//

Notice any fearful thoughts popping up, such as “What have I missed?” or “Who is that?” or “I need to check what that is”

Watch each thought arrive and depart, as all thoughts do when we acknowledge them and let them go.

//

The mind will drift to the near future or the near past.

This isn’t a bad thing, it’s a natural activity of the busy mind.

When you notice this is happening, take a sharp intake of breath, and bring your awareness to the tip of your nose and resume watching the breath as it flows in and out.

///

Notice how the mind begins to slow.

Notice how you can release images, thoughts and plans, by simply sitting in meditation.

/

Dwell in the silence.

Delight in the stillness.

Just be.

Allow all and everything to pass for just these few minutes.

///

As this sitting meditation comes to a close, take a moment to congratulate yourself for sitting in meditation for 10 minutes.

Hopefully you were able to notice and allow thoughts, plans and sensations to pass. Hopefully, you were able to notice external distractions and observe the emotional reaction or physical response, letting them pass.

Finally, hopefully, you were able to enjoy a few moments of stillness and silence, as any triggers or urges subsided during this sitting meditation.

Whatever happened you can be proud of yourself for attempting this meditation as you take another step on your journey of overcoming pornography and internet abuse.

Take another sharp breath and this time open your eyes, welcome back.  

Thank you for joining me for this Sitting Meditation, remember the more you practice the easier it will become.

For more information and further resources on Pornography and Internet Abuse, go to Guard Your Eyes Dot Com.

Session 3. Mindful Seeing

• This guided practice is based on the MBRP practice of distraction, using the external world as an anchor or focus as a tool to release any urges or cravings.

[Reader Notes]:

• Read the following script at a steady pace, taking your time to guide the meditator/listener with your voice.
• Allow comfortable pauses that you are happy with, and follow the key set out below to allow longer pauses.

[Pause Key]:

/ Short pause: Reader takes a long breath.

// Medium pause: Reader pauses for 15 seconds.

/// Long pause: Reader pauses for 30 seconds +

[Session Begins]

Welcome to Mindful Seeing, a guided practice from the GYE Mindfulness series.  Thank you for joining me.

If you are experiencing unwanted urges to engage in Internet or pornography abuse then this session is for you.

During this practice, we will explore a technique called distraction, which is a part of the Mindfulness-Based Relapse Prevention protocol. This exercise will not rid you of urges or cause you to forget your desires, however, it will give you a tool that you can utilize in the moment wherever you are, whenever you are overwhelmed and feel powerless to refuse them.  

/

Let's start by creating the ideal environment for mindful seeing.

If you haven’t already guessed, you will be doing this session with your eyes wide open, so, find a window or practice this outside if possible, so you have plenty to look at.  

/

It’s best to sit or stand in a quiet and comfortable spot, somewhere less busy, so you can focus on the practice.

If you haven’t already located such a spot, then please pause the recording while you do so, and restart it once you are ready to begin the practice.

///

As with previous meditations ensure that your posture is suitable for a mindfulness practice. Spine aligned but not too tight, shoulders dropped releasing any tension and your head relaxed.

/

When you feel ready to begin, take a nice long deep breath in.

As you exhale begin to notice your immediate environment.

If you are sitting at a window, then look outside and take in all of the shapes, textures and colors.

/

If you are outside then look all around you, noticing everything from the sky above, whatever surrounds you, and then look down at the ground below.

//

For the next few minutes see if you can let go of the need to make sense of all that you see, and instead, see everything as just patterns, shapes, colors and movement.

I’ll leave you here for 60 seconds to practice this.

///

How was that for you?

During this practice, there is no need to analyze what you are seeing.

No need to judge or criticize.

No need to make any sense of what you see at all.

Spend another 30 seconds here, seeing the flow of the movements or the pattern of shapes around you or outside of the window.

As best you can, just experience seeing.

//

As with any mindful practice you will notice the mind tugging on your attention; calling you away to plans and ideas of other things to do.

Bringing your awareness to the mind, now, observe the thoughts that accompany your seeing practice.

You may notice thoughts such as “what am I doing?” “This is strange” or even “ I have better things to do with my time”

/

Whatever thoughts you notice observe them as they arrive, just acknowledging whatever they are, no matter how strong, funny or judgmental.

Allow your thoughts to pass, there is no need to follow them, add to them or review them.

///

Now gently return your focus to the eyes and just seeing.

//

As you continue to practice visually observing, you will notice sensations and emotions arising according to whatever you see, or even as the mind wanders away.

/

Perhaps you notice an urge entering your awareness, calling you to stop this and do something else.

Whatever you noticed as you practice mindfully seeing, simply acknowledge whatever arises and being kind to yourself return to seeing.

///

Urges, desires and thoughts will continue to come and go as you sit or stand here, seeing. If this is the first time you have practiced mindful seeing, then this may surprise you.

Whenever you become aware that you have started to think about what it is you are seeing, rather than experiencing seeing; acknowledge whatever it is by naming it and then return to seeing.

For example, you might notice a thought so say “Thinking”, or an urge, so say, “Urge”. If you notice you are analyzing whatever you are seeing, say “analyzing”

Go ahead and practice this for 60 seconds now, do the best you can.

///

Now bring your full awareness back to the practice of seeing. Arriving back in the present where you can continue to mindfully look at all of the colors, shapes, lines, edges movements and textures of all that is available to you.

//

As we near the end of this session, take a moment to just reflect on what you have experienced. Hopefully, you managed to let go of the idea of what you were seeing and just experience seeing

/

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.

/

Whatever you noticed from today’s session, you can be proud of the fact that you’ve taken 10 minutes out of your day to experience mindful seeing as you continue on your journey of overcoming Internet abuse and Pornography addiction.

Ok, when you're ready, take a breath in and as you exhale, come back to the room.

Thank you for taking the time to join me today.

Remember the more you practice, the easier Mindful Seeing will become.

For more information on Internet Abuse and Pornography addiction, and further resources please go to guard your eyes dot com.

Session 4. Identifying Triggers

• This session is all about identifying triggers, naming them and increasing awareness around the chain of events that result in sensations, emotions and thoughts being activated as a result.

[Reader Notes]:

• Read the following script at a steady pace, taking your time to guide the meditator/listener with your voice.
• Allow comfortable pauses that you are happy with, and follow the key set out below to allow longer pauses.

[Pause Key]:

/ Short pause: Reader takes a long breath.

// Medium pause: Reader pauses for 15 seconds.

/// Long pause: Reader pauses for 30 seconds +

[Session Begins]

Welcome to Identifying Triggers, a mindful meditation brought to you by Guardyoureyes.com.

This mindful session is based on the Mindfulness-Based Relapse Prevention technique, created to maintain abstinence from unwanted behaviors.  

During this session, we will practice identifying triggers and letting them go, so that when you are triggered in everyday life, you have a tool that you can use to help you maintain your abstinence from pornography.

/

Start by finding a comfortable quiet place and sit in a dignified posture, which is relaxed but upright, tranquil, and alert.

/

Close your eyes fully or lower your gaze.

Take a few deep breaths encouraging your body to relax.

/

Take a few moments to just check in with yourself.

Notice how you are feeling as we begin this mindful session.

/

You may notice a lot of mental activity or even apprehension as you sit here; whatever you notice, there is no need to cast any judgement, simply notice and observe.

//

Now begin to notice any sensations in the body.

Bring your awareness to your body by noticing your posture.

Feel the world of sensation occurring within your body at this very moment.

/

Notice your breathing.

Now place your hand on your heart and begin to feel your breathing, the out-breath and the in-breath.

/

If it’s easier, just focus on one, and rest, waiting for the next breath.

Do this for another minute, and if along the way you’d like to let your hand slowly fall to your lap, feel free to do so.

///

When you get distracted, come back to the breath.

When you notice your mind has wandered, as it always does, gently come back to your breath again.

//

Now we are going to notice what emotions begin to surface.

Shift your attention from your breath and ask yourself - What am I feeling?

What emotions am I feeling, right here right now?

Wait for the answer

//

If you sat down for this exercise without any strong emotions, perhaps you’re feeling curious.

Or perhaps you were experiencing strong emotions such as longing or yearning when you started this meditation.

Perhaps you had a sense of urgency, as you began this session.  

///

Let’s practice labelling your emotions or internal triggers.

Take a moment to notice and then find the best name you can for your most prominent emotion or emotions.

Take your time to Identify the strongest feelings that you’re having and give it or them a name.

///

Now we will practice identifying triggering thoughts.

So shifting your awareness to the mind, notice your thoughts.

You may have had a very busy mind when you sat down for this session. You may have had positive thoughts such as  “I need to get this under control” or  “ I can do this”

Alternatively, you may have been experiencing triggering thoughts when you sat down, thoughts that you weren’t fully aware of.

/

Spend a few moments now, just observing any thoughts that show up, triggering or otherwise.

//

You will find yourself feeling bombarded or overwhelmed by your internal triggers at some points. When this happens you can choose to shift your attention to your breath and spend a few moments following it as it unfolds moment to moment.

Following the breath in this way, provides a healthy distraction, while calming the body and the mind.

Go ahead and practice following the breath for a few moments; allowing any triggers to pass as you do.

///

Breathe, feel each breath,

Keep your hand over your heart, feeling the warmth of your hand

Connect with a sense of compassion for yourself, the same compassion that has inspired you to undertake this exercise.

Keep breathing

//

As this session comes to a close, you can be proud of yourself for taking the time to work on Identifying your internal triggers.

You can be proud of yourself that you were able to label your emotions and allow any triggering thoughts to pass.

/

When you feel ready, open your eyes or lift your gaze and return to the room.

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 visit, Guard Your Eyes dot com.

Session 5. Noticing the Body

• This guided Body scan will increase the awareness of any sensations that are present when relapse is possible. Again based on MBRP, this session will include a mindful urge surfing exercise that builds awareness of physical reactions to cravings.

[Reader Notes]:

• Read the following script at a steady pace, taking your time to guide the meditator/listener with your voice.
• Allow comfortable pauses that you are happy with, and follow the key set out below to allow longer pauses.

[Pause Key]:

/ Short pause: Reader takes a long breath.

// Medium pause: Reader pauses for 15 seconds.

/// Long pause: Reader pauses for 30 seconds +

[Session Begins]

Welcome to this Guard Your Eyes Meditation, where we will practice the mindful body scan. In the context of Relapse prevention, the practice of paying attention to the physical experience is especially valuable, as urges and cravings tend to show up in the body before the mind.

When we find ourselves operating under autopilot, that is without present moment awareness, we can easily miss the first signs or cues of urges happening. Connecting to the physical body mindfully can be a first step in shifting from habitual behaviors to making more mindful decisions.

This Body scan meditation is an opportunity to practice noticing and being present to the reactions, sensations and physical events in the body. It is simply about paying attention to your body and being aware of your body.

/

Sit in a chair or lie on the floor, making yourself as comfortable as possible. Choose a posture in which you are comfortable and will be able to remain in for the next 15 minutes.

Gently close your eyes or lower your gaze. When you are feeling comfortable, take a few moments to become aware of your breath and the sensations of your body.

/

Begin by bringing awareness to the physical sensations of your body, noticing the movement of your breath and the sensations in the body.

Become aware of any sensations of touch or pressure, perhaps where your body makes contact with the furniture.

As you breathe out, allow yourself to let go of any tension, trying to sink a little deeper into the furniture or floor that supports you.

//

Your intention in this practice is not to achieve anything in particular or become relaxed or calm; while this may happen, the only intention is to notice the body, by bringing awareness to any sensations you notice as you focus your attention on each part of the body.

/

Begin by bringing your attention to the sensations of the belly.

Become aware of any sensations as you breathe in and as you breathe out.

You may notice your belly rise and fall with each breath in and each breath out. Notice any sensations as they arise.

//

When you are ready, you will move your attention to your left foot, to the toes of the left foot. Focus on your big toe, your baby toe and all the toes in between.

/

Bring an attitude of curiosity to the physical sensations as they arise.

/

You may notice what your foot feels like resting on the floor or furniture beneath you. You can begin to notice the sensations of the sole of your foot and your heel now. Perhaps you notice no particular sensation at all.

///

As you focus your attention on your feet, your mind may drift to ideas and thoughts of “ I’m doing this wrong” or “I’m not doing what I’m supposed to be doing” - this is what the mind does, so when you notice this happening, gently guide your awareness back to your foot and continue to notice what is present here instead.

///

When you are ready, bring your attention to the rest of your foot, to the ankle, and top of the foot. You may notice the sensations of your bones and joints. Just notice whatever it is that is arising for you at this time.

//

Gathering your awareness now, shift the focus of your attention to the lower left leg, to your calf, shin, knee, knee cap and notice any sensations that arise.

//

When you are ready, bring the same level of curiosity and openness to the physical sensations of the upper leg, perhaps noticing any sensations as your leg rests on the furniture or the floor beneath you.

//

Notice how the body can also pull at your awareness. Perhaps an itch comes to your attention, followed by the urge to scratch the itch.

Notice how the urge can make you feel restless, or bring about a feeling of discomfort.

/

This is an opportunity to practice bringing awareness and a sense of curiosity to the itch noticing what it really feels like if it’s hot or cold, tingling or throbbing?

/

Notice also your reaction to the itch or the urge to scratch the itch.

Notice any feelings of annoyance or frustration, be aware of the desire to scratch the itch, relieving the discomfort.

/

Of course, when you can no longer stand the itch, go ahead and adjust your position or scratch it, but only after observing it for a moment or two.

//

Now, when you are ready, return to your body and move your attention to the right toes, to the big toe, the baby toe and all the toes in between.

Just noticing any sensations as they arise.

/

Continue to shift your attention to the rest of the right leg, to the lower leg, the shin, and knee, noticing any sensations that are present.

//

Gently, and with awareness, bring your awareness to the upper right leg. Your only task is to notice any sensations as they arise in your right leg at this time.

///

If you find yourself drifting off to sleep or deep relaxation, wiggle your fingers and toes, or adjust your position a little.

/

Rather than judge yourself for this, be curious about the desire to fall asleep, and when you are ready, return to noticing the sensations in the body once again.

//

In a similar fashion, gently and without judgement, bring attention to the lower abdomen, noticing the inhale and exhale.

/

Perhaps noticing how your back feels on the furniture, and then to your chest and lungs.

/

Perhaps you notice your lungs expand and contract with each breath in and each breath out.

//

When you are ready, move your attention to your fingers, noticing any sensations as they arise. Perhaps you notice some tingling, some warmth, just notice with curiosity and non-judgement

///

When you are ready, shift your attention to the wrists, forearms, elbows, upper arms, and shoulders, becoming aware of any sensations that may be present.

//

Now, bring your attention to your neck, face, and top of the head and notice any sensations that may arise.

///

In the last few moments of this practice, take a few moments to scan the entirety of the body from the bottom of the feet to the top of the head, noticing any final sensations as they arise.

///

Noticing your breath, with each breath in and each breath out.

When you are ready, you can slowly and with awareness, open your eyes.

/

Take your time returning to the room, wiggling your fingers and toes, roll your shoulders and gently move your head back and forth.

/

Remember, the body scan is an open enquiry into the awareness of the body, there is no right or wrong way to do it and the more you practice the easier it will become over time.

For more help and support with pornography addiction, go to guard your eyes dot com.

Session 6. Cultivating Mindfulness For High-Risk Situations

• A Mindfulness guided session created to help the listener cultivate mindfulness with a view to managing thoughts and emotions while in a triggering scenario or high-risk environment.  The intention is to remain present while in a challenging situation previously associated with Internet abuse or pressures which trigger reactive behaviors.

[Reader Notes]:

• Read the following script at a steady pace, taking your time to guide the meditator/listener with your voice.
• Allow comfortable pauses that you are happy with, and follow the key set out below to allow longer pauses.

[Pause Key]:

/ Short pause: Reader takes a long breath.

// Medium pause: Reader pauses for 15 seconds.

/// Long pause: Reader pauses for 30 seconds +

[Session Begins]

Welcome to Cultivating Mindful Awareness for High-Risk Situations, brought to you by Guard Your Eyes.

The practice in today’s session can be used at any time and in any situation, making it a great tool for you, especially if or when you are feeling tempted to relapse and or engage in Pornography abuse.

/

Find a comfortable position, this is best done sitting down, where you can remain for the next 10 minutes or so with ease.

Close your eyes fully or lower your gaze, whichever is more comfortable for you.

When you are ready begin taking long deep breaths in, allowing your body to relax a little on every exhale.

//

For this exercise, I am going to ask you to bring to mind a challenging high-risk situation that you perhaps would find yourself in.

/

Be sure not to choose a situation that is overwhelming or would trigger you beyond your ability to practice mindfulness.

/

You might choose a situation that typically triggers an urge or craving in you; perhaps there is a person, a place or an event that can cause you to have urges.  

Take a moment to put yourself there, in that place, or with that person now. Really putting yourself at the point of reactivity or discomfort.

///

Now that you are there, take a moment to notice what is happening.

Pay attention to all of the interactions, the movements and behaviors of yourself and anyone that is there with you in the story.

///

Now notice what you are thinking in the story.

///

Now notice your emotions as you find yourself in this challenging situation.

///

Become really aware of what is happening in your physical body as you sit here in the high-risk scenario.

///

Notice too, any urges you may react to in a certain way.

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.

///

Now gather all of your attention and focus on the breath.

Find the spot where it is most apparent to you in the body and rest your attention here, then follow the path of the breath as it unfolds moment to moment.

///

Now releasing the breath, expand your awareness out to include the whole body. And now notice what is arising in the body as you sit here in your story.

//

Be mindful of any sensations, any aches, any physical discomfort. There’s no need to adjust, just notice, as you practice being with it.

//

Allow your awareness to expand further.

Notice all that is happening around you in this high-risk situation.

Notice the person, notice the surroundings, notice how you are behaving or responding.

///

Now from this place, having cultivated awareness of a high-risk situation, ask yourself what your best choice is.  

Ask yourself what is most important to you.

Ask yourself what you value most in life.

Wait for the answer

///

Now ask yourself what is most in line with how you would like to be in life and imagine yourself making that choice.

See yourself behaving according to your best self and your true values.

///

As you make this decision, again notice what is happening in your physical body.

//

Notice your thoughts in response to this decision

//

And now notice any emotions that arise as a result of making this choice.

///

And when you are ready, go ahead and take a long deep breath in and as you exhale you can go ahead and release this practice, opening your eyes and returning to the room.

/

Thank you for joining me for this Cultivating Mindful Awareness of High-risk Situations practice.

Remember the more you practice this exercise the easier it will become and the more you will be able to activate this tool when you find yourself in high-risk situations in daily life.

For more information and further resources on Internet and Pornography Abuse, go to Guard Your Eyes dot com.

• Script Ends -

_________________________________________________________________

Session 7. Mindful Awareness of Emotions

• Emotions can be a huge trigger for relapse, this guided meditation will help the listener to increase awareness of their emotions and how they activate thoughts and behaviors that could lead to a relapse.

[Reader Notes]:

• Read the following script at a steady pace, taking your time to guide the meditator/listener with your voice.
• Allow comfortable pauses that you are happy with, and follow the key set out below to allow longer pauses.

[Pause Key]:

/ Short pause: Reader takes a long breath.

// Medium pause: Reader pauses for 15 seconds.

/// Long pause: Reader pauses for 30 seconds +

[Session Begins]

Welcome to Mindful Awareness of Emotions, a meditation brought to you by Guard Your eyes. A large part of relapse prevention is learning to accept the present moment as it is while bringing awareness to any emotions and feelings that may be present also.

Rather than attempting to suppress, or control whatever is arising, acknowledging and accepting allows us the freedom to sit with and through strong emotions while finding the space to make a conscious positive decision or choice.

/

Make yourself really comfortable in a position that you can maintain for the next 10 minutes.

/

Take a nice long slow breath in and as you exhale allow your eyes to soften and if comfortable, close.

/

For this session, we’re going to learn the skill of watching your emotional reactions, which includes any feelings or physical sensations that may arise in your body from one moment to the next.

The intention behind this practice is to defuse even the most painful emotional reactions that trigger urges or cravings while helping you to increase your awareness.

/

Begin by following the path of your breath.

Let the breath guide you as it flows easily in and out of the body.

Notice where you are most aware of the breath, perhaps the chest where you notice the rise and fall as each breath arrives and leaves.

Stay here, noticing the breath for a few moments.

//

Watching your emotional reactions could be likened to watching the weather through a window. Some days you might notice that the sky is clear and cloudless, and the sun will beam through the glass.

Other days it will be full of grey clouds, and the windowpane will be covered in rivulets of rain running from top to bottom as you look out.  

/

From the comfort of your home, you are able to look upon both conditions equally, and without judgement.

The same is true when watching your emotional reactions. Sometimes you observe pleasant emotions and other times painful emotions.

When cultivating awareness you can learn to view all that happens in your body, neutrally too;  without judgement. When you are able to do this, then you can reduce the need to resist or suppress emotions whenever they show up.  

/

Give it a go now, look out for any emotional reactions that may arise from one moment to the next.

No matter how big or small, painful or pleasant.

You may even notice the complete absence of feelings and emotions.

//

If this is the first time you have ever sat and paid attention to your own emotions it can be easy to become distracted by thoughts about watching your emotions.

If your mind fills your awareness with plans or ideas of indulging your urge to engage in pornography, then watch these thoughts and let them pass as you would a rivulet of rain rolling down the windowpane, before returning to the breath and following it once again.

///

Your emotional landscape is unique to you, which is why the intention of this practice is to become more familiar with the way you feel.

With this in mind, focus your attention back onto your body, seeing it as an opportunity to get to know your emotional self.

Keep going by yourself for a little longer now.

///

You may notice that you can only do this for a few moments at a time, before being distracted by thoughts of “ Am I doing this right?” “ Why is this so hard?”

This is ok, that’s why we call it a practice, the more you do it the easier it will become. When you find yourself distracted or drifting away, come back to the breath and follow it as it flows through the body.

/

When we use the breath in this way it helps us to reset our attention, preparing us to return to watching our emotions.

/

Go ahead and give it another go, return to noticing the emotions in your body once again.

Watching any emotions that appear in the body now.

Watching the emotions and sensations as they enter your awareness.

/

Watching without judgment, there’s no need to suppress or push them away, simply acknowledge and accept each and every one, in a neutral manner

///

As you do this you may notice the urge to fuse with these emotions or sensations, getting caught up in them. Or you may experience the desire to try and alter them.

When this happens, resist the urge and instead return to follow the path of your breathing just like following the breeze on a windy day, noticing every movement in and out, up and down.

//

One last time for this session, return to noticing any emotions that are present, resisting the urge to fuse with them or follow any thoughts about them.

Being here with your emotions, noticing neutrally, whether painful or pleasant.

///

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 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.

/

Whatever you noticed from today’s session, you can be very proud of yourself for watching your emotions, as you continue to move forward on your journey towards overcoming your addiction to Pornography

/

Ok, when you're ready, take a breath in and as you exhale, lift your gaze, as you gently move your fingers and toes and come back to the room.

Thank you for joining me for this mindful awareness of Emotions Meditation. Remember the more you practice the easier it will become.

For more details and further resources on overcoming Pornography Abuse go to Guard Your Eyes dot com.

• Script Ends -

__________________________________________________________________________

Session 8. Mindful Walking for Relapse Prevention

• This Mindful Walking meditation will increase resilience by cultivating mindful awareness through the exercise of taking a walk. This tool can be utilized whenever cravings become challenging, and relapse is looming.

[Walking Meditation]

[Reader Notes]:

• As you read this session, purposefully use a neutral tone, so as not to trigger any type of response from the listener
• As this is instructional, ensure you speak clearly and at a steady pace, guiding the listener to participate fully in the exercise.

[Session Begins]

Welcome to this Guard Your Eyes Mindful Walking Exercise. This practice is based on a Mindfulness-Based Prevention technique for Addiction.

If you often find yourself engaging in unwanted behaviors, such as viewing pornography, without full awareness of how you got there, then this mindful practice is for you.

Find a comfortable seated position, with your back straight and leaning slightly forward, away from the back of the chair, to encourage alertness, rather than relaxation.

/

Drop your shoulders and tip your head slightly forward so you are looking at nothing in particular.

/

Now take a moment to just settle in, adjusting your position if needed, making sure you find one that you can remain in for the next 10 minutes or so.

//

Now I am going to ask you to imagine a simple scenario.

See yourself walking down the street in a location that you are very familiar with.

/

As you walk along this street, use your senses to tune in to the environment around you.

/

Notice the sights, the sounds, the smells and even the ground beneath you as your feet touch it repeatedly, with each step.

///

Notice if it’s a noisy street.  

/

Is it busy with people, cars or is it a quiet street?

/

Notice any sounds…  perhaps your own footsteps and the occasional bird song or a dog barking.

///

Now imagine you see someone you know on the other side of the street, coming towards you, so walking in the opposite direction.

/

This person is someone you would be happy to see.

Take a moment to imagine who this would be.

Perhaps a good friend, a friendly neighbor or a co-worker.

//

As you imagine this scenario, what thoughts do you notice passing through your mind? Perhaps thoughts of “Oh look there’s so and so”.

Spend a few moments observing the thoughts that enter your mind.

///

Now notice any emotions or feelings that come up for you as you imagine this scenario.

Perhaps emotions of satisfaction, happiness, or even anticipation.

Spend a few moments noticing the emotions that show up.

///

Now notice any physical sensations that come up as you imagine this scenario.

Perhaps a little, tingling or warmth?

Spend a few moments noticing the sensations in your body.

///

As the person gets closer to you, imagine how you would greet them.

Perhaps a smile and a wave or even calling out to them with a “Hello, how are you?”

//

Now imagine that the person doesn’t respond at all, and just keeps going, and walks by.

What are the immediate thoughts that come to mind?

Perhaps “What just happened?” or “Have I done something to upset so and so?”

///

Now notice any feelings or emotional reactions that arise.

Perhaps surprise, anger, sadness, humiliation or even fear.

///

Now, notice if there are any sensations in your body that have appeared as a result of this happening.

Perhaps tightness, tension maybe a cold chill or even heat as you become enraged.

///

Now notice if you have an urge to act in a  certain way.

Perhaps you feel the urge to turn around and confront them, or perhaps you want to speed up and get away as quickly as possible.

Spend a few moments observing any urges that arise.

///

When you’re ready take a nice long deep breath in and allow the scenario to fade away.

/

Now spend a few moments reflecting on what you noticed during this session. Hopefully you were able to identify a cascade of thoughts, emotions and sensations as the result of a very simple imagining.

//

Hopefully you were also able to reflect on the urges that arose in response to the event that you imagined taking place

//

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.

/

As we bring this session to a close now, gently open your eyes or lift your gaze, wiggle your fingers and toes and return to the room.

/

Following any exercise like this it is always a good idea to journal your responses, listing whatever came up for you. This can be a helpful way to begin recognizing any patterns of emotions, thoughts or behaviors that contribute to your urges.

Finally, thank you for joining me for this Mindful Walking exercise.

For further information, please visit Guard Your Eyes dot com.

Intro to Mindfulness for Urges

By Dr. Chaya Kobernick - themindfulwoman.org

One of the best ways to deal with your urges is through Mindfulness.

Here’s a short introduction about what mindfulness means, and how you can master it.

Mindfulness translates to nonjudgmental awareness of the present moment. It means not worrying about the future, nor reflecting on the past. It’s not even thinking about the present moment; rather, it’s experiencing the present moment exactly as it is. It means observing reality and attaching words to those observations, without opinions, beliefs, interpretations, or judgments.

Mindfulness has been shown to have numerous benefits for those who practice it. One of these benefits is that mindfulness can be a great way to deal with urges.  

We often hear people say things like, “he made me so upset” or “I had to do it”. If we think about it objectively, can anyone actually make anyone else do or feel anything? Let’s try it. I’m going to make you walk. Walk. Did it work? Here’s another example. I’ll say a word, and I want you to do nothing, okay? Itch.

The point is, we can have urges without necessarily acting on them. Mindfulness is about pausing and reflecting on the urge. For most of us, a majority of the time we do exactly what our urges tell us to do. Feel angry? Yell. Have an itch? Scratch it. Mindfulness places a moment’s pause between a situation and our response to it; it adds bechira, or Free Choice. Using mindfulness, you can learn to notice urges, then make a choice about what to do with them, before they control you.

Urges can take many different forms, and so it helps to start by getting familiar with your own urges. When you have an urge, is it accompanied by certain thoughts or certain sensations in your body? How do you recognize when you’re having an urge? What signs and signals appear? When an urge does arise, you can gain the ability to notice the sensations in your body, the tempting thoughts, and the drive to act, all without necessarily acting on the urge.

Building this new mindset towards an urge is like developing a muscle. Each time you notice an urge and choose not to act on it, you exercise this muscle, urges start having less power over you. Each time you surf the wave of the urge, you essentially teach your brain that urges don’t need to be acted upon.

One way we can learn to deal with urges, instead of automatically responding to them, is by seeing them as a wave. Like a wave, urges come and go. They rise, peak, and finally fall. They don’t last forever. Every urge that you have ever had, has eventually passed. In fact, research shows that most urges pass within just 20 minutes. When we turn and face our urge instead of running from it, when we observe it, when we listen to what it is asking for and watch it like an outsider, we end up learning a lot about ourselves, and we also learn about our own power to sit with our urges, and not act on them. With mindfulness practice, your behavior becomes your choice once again.

One thing you may notice during your practice is the temptation to go along with, and get involved in, the content of the urge, or starting up a conversation with it. You may have thoughts like, “why am I having this urge?” or “what’s wrong with me?” or even “if I’m having this urge, it must mean something about me.”

As we’ve mentioned before, inner experiences such as thoughts, emotions, and sensations are all temporary. They do not last forever. Certainly, some experiences are heavier and some are lighter, some are brief and some stick around for longer. There is no need for you to agree with or like your fantasies or urges that don’t align with your values, Torah, and mitzvos. Your urges say nothing about you as a person, since all humans have uncomfortable thoughts, feelings, and sensations. And learning to accept your urges as part of the normal human experience frees you to acknowledge them as nothing more than urges that you can choose to not act upon.

So, learning to ride the wave of an urge is one way to work on sitting with urges, rather than running from or acting on them. Over time and through practice, you may find that the urges get smaller, less intense, and don’t last as long. This is because urges that are not rewarded with action become weaker as our brains learn new ways of acting; they lose their grasp. Regardless of the outcome, learning to face your urges, accepting them, and being with them as they are, without wishing things were any different, brings about an immense sense of freedom.

Even one minute of mindfulness can go a long way. But to really master this mindfulness skill, practice is crucial. In particular, daily and consistent practice, no matter how brief, seems to have the greatest impact.

Practicing this skill means deciding on an intention, or kavana, for your practice. For example, say to yourself, “I’m now going to observe the wave of my urge”, or “I’ll now notice the inhales and exhales of my breath”. After choosing your intention, focus your mind to that intention and notice when, not if, the mind wanders from observing the urge. Then, make the choice to bring it back to the present moment, over and over again. Each time you notice your wandering mind and make the choice to bring it back to observing your urge, you are strengthening your own ability to flex that muscle when you need it most.

[To make this easier, you can start by listening to one of our recorded, guided mindfulness practices each day, until you feel the confidence to do it on your own.]