The Mindfulness and Acceptance Workbook for Social Anxiety and Shyness by Zindel V. Segal & Phd & Nancy L. Kocovski & Jan E. Fleming & Md

Author:Zindel V. Segal & Phd & Nancy L. Kocovski & Jan E. Fleming & Md
Language: eng
Format: mobi
Tags: Mental Health, Psychology, Self Improvement, Self Help, Nonfiction, Health & Well Being
ISBN: 9781608820825
Publisher: New Harbinger Publications
Published: 2013-05-31T21:00:00+00:00

thoughts arise, just being present for thoughts and then returning to paying attention to the upper back.

And on the next out-breath, letting go of the upper back in your mind’s eye as you move gently with your attention to the

hands. Becoming aware of the fingers, the palms, the backs of the hands, and the wrists. Becoming aware of any

sensations arising in the hands. Perhaps warmth, or coolness, tingling or moisture. Just bringing a compassionate

awareness to whatever arises in the hands.

And on the next out-breath, letting go of the hands in the mind’s eye and moving your attention to the arms. To the lower

arms, the elbows, and the upper arms. Bringing a gentle curiosity and openness to whatever you find in this moment. And

now gently releasing the arms and shifting the focus of attention to the neck. Noticing whatever sensations arise in the

neck. And if your mind has wandered, gently and kindly bringing your attention back to the neck.

And on the next out-breath, letting go of awareness of the neck, as you bring your awareness to the face and the rest of the

head. Becoming aware of the jaw, the mouth, the nose, the cheeks, the ears, the eyes, the forehead, the scalp, and the

back and top of the head. Noticing whatever sensations arise in the face and the head. Just noticing without judgment.

There is no right way to feel when you are doing this. The way you feel is the way you feel.

And on the next out-breath, letting go of awareness of the face and the head. And now, taking a few deep breaths, breathing

in through the nose, and allowing the breath to move through the body to the tips of your toes, and then allowing the breath

to move up from your toes, through your body, as you exhale through the nose. And doing this a few times, breathing in all

the way through the body to the toes and back out through the nose.

And now letting go of the awareness of breathing and getting a sense of the body as whole and complete. Resting in this

state of openness to things as they are.

As we practice the body scan, we develop the capacity to just observe our sensations and work at letting them be as they

are, without reacting. We come to see from our own experience that we don’t have to struggle with our thoughts, physical

sensations, and feelings or force them to be different. And now, perhaps, making the intention of taking this attitude of

acceptance and openness with you through the rest of your day.

What was your experience of the body scan? Some people find it so relaxing that they fall asleep.

If that happened to you, try keeping your eyes open when you repeat the exercise, or do it while seated

or standing (instead of lying down). Others find that sensations of tension and pain are intensified

during the exercise, and they have difficulty with bringing an accepting attitude to those

uncomfortable feelings. If that was your experience during the exercise, it is important to be patient

and compassionate with yourself.

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