Mindfulness and Acceptance Workbook for Anxiety 2d edition by John Forsyth & Georg Eifert

Author:John Forsyth & Georg Eifert
Language: eng
Format: epub
Tags: SEL036000 Self-help / Anxieties & Phobias
Publisher: New Harbinger Publications Inc.

MINDFUL ACCEPTANCE PRACTICE

Mindfulness exercises are a way of learning that we cannot choose what comes into our minds and what we feel. We can only choose what we pay attention to, how we pay attention, and what we do. The exercise below will help you do just that. It ought to take about fifteen minutes. You’ll find an audio version of the exercise on the book website at http://www.newharbinger.com/33346.

In this exercise, we again focus on the breath because what’s going on in your mind and body is constantly shifting and changing—just like your breathing. This exercise will help you develop the skill of paying attention to your breathing while allowing other internal activities such as thoughts, feelings, or sensations to come and go without getting tangled up in them. If you pay attention with a quality of openness and compassion, you’ll see that all of this inside activity does change from moment to moment without effort on your part. With time, you’ll also realize that no matter how bad an internal experience seems, it neither lasts forever nor can do any harm.

We’d like you to keep in mind that this exercise is not about making you feel different, better, relaxed, or calm. This may happen or it may not. The idea is to bring compassion and a kind awareness to any sensations that show up, including any thoughts or worries that come into your mind. It’s about learning to stay with your WAFs with loving-kindness toward yourself, bringing as much warmth and compassion into the situation as you can. This is a concrete way of learning that anxiety isn’t the enemy.

Remember that mindful acceptance is a skill that grows with practice. The goal is to develop the skill so that you can then apply it in your life, anytime or anyplace. There’s no right or wrong way to practice. The important thing is that you commit to doing these exercises on the path of becoming a better observer and full participant in your life.

We suggest you simply select a quiet place where you feel comfortable and distraction is limited. Let’s call this your peaceful place. The easiest way to do this exercise is by listening to and following the instructions on the website. If you read the exercise and decide to commit it to memory, just do it slowly.

After practicing with the audio recording for a week or two, you may prefer to practice at your own pace without the audio guiding you. At any time, you can go back and do the exercise while listening to the recording.

EXERCISE: Acceptance of Thoughts and Feelings

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