Introduction to Mindfulness: Week 6
Session 6
In this session we discussed how we improve communication when we
(1) pause; (2) settle; (3) remain open to experience; (4) trust what emerges and observe it with curiosity and (5) listen deeply to what arises.
We then went into breakout rooms in pairs to practice, then reflected on our experiences with mindfulness and the challenges practicing brings. When we came back as a group, we shared what came up for us during practice.
We also did a guided three-step self-compassion break, from research by Kristen Neff and Chris Germer.
The guidance is as follows:
When you notice an experience of discomfort or suffering, ask yourself where across the diamond of experience does my discomfort show up? (body, mind, emotions, thoughts, heart space).
Then follow these three steps:
(1) Acknowledge that this is a moment of suffering or discomfort. You may say something like, "this is tough" or "ouch".
(2) REMIND YOURSELF that this experience of suffering/discomfort is a shared human experience.
You may say something like, "I'm not alone" or "everyone struggles, this is just my moment." At this point, you may wish you place a hand over your heart space, or wherever it may feel gentle and soothing (hands together, perhaps a gentle self-hug).
(3) Send positive and compassionate wishes toward yourself.
You may say something like "may I be kind to myself" or "may I be strong" or "may I be safe."
If you have trouble finding the right words, consider what you might say to someone important to you if they were in pain. Now see if you can offer those same words to yourself.
Home Practice
Formal home practice this week: we invite you to
practice the three-step self-compassion break,
practice a 5-20 minute formal sitting practice.
Informal home practice this week: we invite you to engage in everyday mindfulness, keeping in mind your SUDs levels and the diamond of experience.
We also want to invite you to begin to notice where in your body stress tends to gather and make itself known. Please see the gingerbread person outline below, that may help you notice where in the body you tend to hold discomfort and suffering. You may copy this out and mark on the gingerbread person where you notice body stress, or simply reflect on it.
Additional guided practices available at: www.chacmc.org/intro-mmhs-practices
Please reach out with any questions! Looking forward to seeing you next Wednesday.
Best,
Stephanie, Janet, Alex & CMC Team
Contact Information
mmhs@challiance.org - for technical support, or if you'll be late to, or absent from group
Janet Yassen: 617-591-6126 - for urgent matters
Stephanie Palacios: spalacios@challiance.org - for urgent matters
