SOBER - Revision history

Wikiadmin at 01:18, 13 July 2021

2021-07-13T01:18:00Z

Wikiadmin at 01:17, 13 July 2021

2021-07-13T01:17:44Z

Wikiadmin: /* Sample Script */

2021-06-13T10:20:35Z

Sample Script

Wikiadmin: /* Summary */

2021-05-31T15:37:16Z

Summary

Wikiadmin: /* Summary */

2021-05-31T15:36:06Z

Summary

Wikiadmin at 23:53, 26 December 2020

2020-12-26T23:53:42Z

Wikiadmin at 00:58, 22 December 2020

2020-12-22T00:58:05Z

Wikiadmin at 00:32, 8 December 2020

2020-12-08T00:32:49Z

Wikiadmin: /* Summary */

2020-12-07T21:06:32Z

Summary

Wikiadmin at 21:05, 7 December 2020

2020-12-07T21:05:36Z

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 * Regarding benefits of breathing, see the explanation [https://addiction-counselling.org.uk/three-strategies-to-help-us-manage-and-overcome-unwanted-cravings-and-urges/ here].
 * Regarding Stop - See Thought Stopping in O'Donohue 2008 p. 18.
-* [./Https://www.youtube.com/watch%3Fv%3DZ-0Z66CMLks%26t%3D2694s Short description by the originator of SOBER]
+* [https://www.youtube.com/watch?v=Z-0Z66CMLks&t=2694s Short description by the originator of SOBER]
 == Summary ==

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 * Regarding benefits of breathing, see the explanation [https://addiction-counselling.org.uk/three-strategies-to-help-us-manage-and-overcome-unwanted-cravings-and-urges/ here].
 * Regarding Stop - See Thought Stopping in O'Donohue 2008 p. 18.
 == Summary ==

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 === A SOBER Breathing Meditation ===
-By BuzzyMinds for GYE
+By buzymindz.com for GYE
 * This session is based on the SOBER breathing technique.

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 # '''Observe''' - Shift your awareness to your inner state. What bodily sensations do you notice? There may be some tightness or clenching, tingling or numbness. What thoughts are going through the mind? What emotions are here? Label them if you can, or observe them. Simply notice whatever is here right now; not as you would like it to be, but just as it is.
 # '''Breath'''  - Focus on your breathing. 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. Gather your attention and shift it to the lower abdomen. Observe the expansion and the falling of the abdomen. Notice the regular lifting and falling as each breath comes and goes. Do this for a few breaths.
-# '''Expand''' -  Allow your awareness to expand so that it includes a sense of the body as a whole, including your thoughts and feelings. Notice the weight and shape of the body and the room around you. [Think about the fact that Hashem is watching over you.]
+# '''Expand''' -  Allow your awareness to expand so that it includes a sense of the body as a whole, including your thoughts and feelings. Notice the weight and shape of the body and the room around you. You may also think about the presence of God.
 # '''Respond''' - Respond to whatever you have discovered through the process, with mindful intention. You are now in charge.<ref>This sentence is adapted from [[STAR]] ("you are now in control").</ref> If you noticed an urge, make a choice on how to respond to the urge rather than just ''reacting''. Realize that you have a couple of options and ask yourself what action you really want to do.

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 By GYE
-'''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.<ref>The following is based on various examples in ''Bowen, Sarah; Chawla, Neha; Marlatt, G. Alan. Mindfulness-Based Relapse Prevention for Addictive Behaviors (p. 84, 123). Guilford Publications. Kindle Edition..''</ref>
+'''SOBER''' is an acronym that has been created to help you remember the protocol of taking a pause whenever you are triggered and feel an urge.<ref>The following is based on various examples in ''Bowen, Sarah; Chawla, Neha; Marlatt, G. Alan. Mindfulness-Based Relapse Prevention for Addictive Behaviors (p. 84, 123). Guilford Publications. Kindle Edition..''</ref>
-You can think of it as an hourglass. When you enter this meditation, your awareness is expanded around things that you want to let go of. Then, the awareness contracts in the middle of the hourglass. And towards the end, the awareness expands again, but mindfully this time.
+You can think of SOBER as an hourglass. When you enter this meditation, your awareness is expanded around things that you want to let go of. Then, the awareness contracts in the middle of the hourglass. And towards the end, the awareness expands again, but mindfully this time.
 # '''Stop,''' '''S'''tep out or '''S'''hift<ref>http://depts.washington.edu/abrc/mbrp/recordings/mbrp-recordings-output/sess3-sober.mp3</ref> out of autopilot mode. Apply the brakes.<ref>The phrase brakes is adapted from [[STAR]].</ref> Recognize that you have an urge, and tell yourself, "wait a second!"<ref>@Editor. See also [[Acknowledge the Urge]]. </ref>].

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 # '''Expand''' -  Allow your awareness to expand so that it includes a sense of the body as a whole, including your thoughts and feelings. Notice the weight and shape of the body. As you rest here moment by moment, in this spacious awareness.
 # '''Respond''' - Respond to whatever you have discovered through the process, with mindful intention. You are now in charge.<ref>This sentence is adapted from [[STAR]] ("you are now in control").</ref> If you noticed an urge, make a choice on how to respond to the urge rather than just ''reacting''. Realize that you have a couple of options and ask yourself what action you really want to do.
 == Sample Script ==