- Try to be non-judgemental
This is something that may take practice but begin by looking at just the facts, not on the good or the bad, the should or the should not.
- Do one thing at a time
When you are eating, eat. When you are walking, walk. When you are worrying, worry. Do each thing with all of your attention.
- Concentrate your mind
If you catch yourself doing two things at once, go back to doing one thing.
- Notice the experience
Don't get caught in it or react to it, just notice it.
- Control your attention
Don't push things away and do not cling to things.
- Be alert to what comes in and out of your mind
Notice the thoughts, feelings and actions.
- Notice your senses
Think in isolation about the sounds, sights, smells, touches and tastes.
- Put words on the experience
When a thought or feeling arises, acknowledge it. Say in your mind, e.g.: “My stomach muscles are tightening up,” or “I suddenly feel very sad.”
- Put experiences into words
Describe to yourself what is happening. Give your feelings a name. Call a thought a thought, and call a feeling a feeling. Do not get caught up in the content of them e.g.: “I am having the feeling of being a little anxious.”
Last updated Monday 30 March 2020