Mindfulness-Based Cognitive Therapy for Bipolar Disorder by unknow

Author:unknow
Language: eng
Format: azw3, pdf
ISBN: 9781462518579
Publisher: Guilford Publications
Published: 2014-07-17T04:00:00+00:00

MINDFUL SITTING WITH SOUNDS AND THOUGHTS

After checking the mood diary, the group starts with a sitting meditation in which the focus of attention is broadened to the experience of sounds and thoughts.

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Box 5.1. Mindful Sitting with Sounds and Thoughts (10 Minutes)

(Note for the instructor: [ . . . ] indicates a pause.)

Once again, coming into a sitting position that is upright and stable. Taking a posture that supports the state of mind of being fully alert and relaxed. Begin by bringing awareness to the posture of the body, the contact of the legs, the feet, and the buttocks with the ground or the chair; feeling into that contact and allowing the weight of the body to rest . . .

Now, focusing attention on breathing. Bringing awareness to the sensations of the breath. Following the constant rising and falling of the breath. Rising with every inhalation, and falling back with every exhalation . . . (Longer pause to let participants settle the attention on the breath)

And now, if you wish, changing the focus of attention and shifting to hearing. Allowing awareness to open and expand, so there is an awareness of sounds as they arise . . . no need to classify or identify the sounds that come to the ears. Simply remaining with the bare sensation of hearing. What does it feel like to be hearing? . . . You might notice that the mind automatically judges the sounds, perhaps classifies them as pleasant or unpleasant, interesting or uninteresting. Whenever you notice such tendencies of the mind, see if you can simply come back to hearing itself . . .

No need to search for any particular sounds. Just being aware of any sounds that are present at this moment . . . obvious sounds, or perhaps more subtle sounds . . . and also becoming aware of the spaces between sounds, or aware of silence.

When you find that you are thinking about the sounds, simply reconnecting with the direct awareness of their sensory qualities. This might be patterns of pitch, timbre, loudness or softness . . . coming to bare sound itself . . . simply hearing.

And while you are being with sounds, see if you can also be aware that you are doing so. Hearing and knowing that you are hearing. Right here, in this present moment . . .

Whenever you notice that awareness is no longer focused on sounds, gently acknowledge where the mind has moved to, and bringing awareness back to sounds as they arise and pass from one moment to the next . . . (Longer pause)

For the next period of practice, once again we will be changing the focus of attention. Letting the sensations of breathing, and the awareness of sounds move into the background, and bringing awareness to the process of thinking. While we often consider thinking a disruption of focus during meditation, we are now going to bring the process of thinking itself into the focus of attention.

Not following the content of the thoughts, but rather establishing an awareness of thinking.

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