Hopefully over the past week, you were able to practice your mindfulness skills once a day for 10 minutes each.
As well, your 3-minute Breathing Space most likely came in useful for those times when you were feeling stressed, worried, caught up in your negative cycle, or with cravings for alcohol/other drugs.
The allowing/letting be exercise hopefully also came in useful for you over the past week, particularly in dealing with negative thoughts and feelings.
Remember, the more you practice, the more effective this exercise will be in helping you to manage cravings and stressful times.
Mindful breathing and walking is your time to step out of automatic pilot.
A key step in being able to control your thoughts, especially your depressive thoughts, is to be able to control your attention on those thoughts — especially what you are paying attention to and the effect it has on your feelings and mood
You might be worried about “doing it wrong”. There is no right or wrong way of practicing mindful breathing or walking, because it is all about being present in the moment.
It doesn’t matter what feelings, thoughts or sensations you have — just let them come in, recognise them for what they are, and continue with the exercise.
You might have lost your concentration because of noises or people disturbing you. Remember frustrations happen; as best you can don’t get caught up in them. Just let your feelings, thoughts and these other noises come into your awareness, recognise them for what they are, and then continue with the exercise.
You might be worried about your mind wandering off during the exercise. Just remember, this is what minds do — it is normal! If this happens — and it doesn’t matter how often it happens — just see these wanderings for what they are — the mind doing what it does. Once you notice your mind has wandered, just bring it back to the next moment and start from there. Just be willing to start over again without worrying about it.
It is so important to continue to step out of your automatic pilot, and focus on what is happening to you at that particular moment.
Please continue to practice the 3-minute Breathing Space exercise and mindful walking and breathing every day between now and when you start Module 10. Include the allowing and letting be exercise in your practice as well.
You might even like to take some time now to schedule your mindfulness practice on each day of your Activity Log. It doesn’t matter when you choose to do it, just that you try to do it.