This last section of Module 5 will teach you some extra mindfulness skills.
In previous weeks, you have practiced mindfulness skills by focussing your attention on walking and other routine activities.
Today, we are going to practice using mindfulness skills to focus attention on your breathing.
By focussing on your breath, and by practicing staying with this focus, your thoughts, feelings and sensations can come and go without your mind latched onto them. This can help break the cycle of negative automatic thinking associated with depression, and that can lead to using alcohol/other drugs to cope.
Let’s start by sitting up in your chair so that you feel alert and stable.
This means sitting forward on your chair so that the chair does not touch your back. Make sure your head, neck and back is roughly in a straight line.
This new mindfulness technique can be used to step out of automatic pilot. You can use it to focus on the present, rather than the worries and negative thoughts of the day.
Just like in mindful walking and other mindfulness activities, your mind will probably wander throughout this exercise.
This is normal and to be expected.
When this does happen, just do the same thing as you do during mindful walking — simply acknowledge that your mind has wandered off and gently bring your attention and focus back to your breath, no matter what your mind has wandered off too.