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Hello And Welcome To Adam Up |
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In line with my article last week about self-acceptance, and using mindfulness to help with that, this week I am building from there and using 'detached mindfulness' as I have been taught recently. This detached mindfulness is based upon the work of Wells (2009) and is related to other mindfulness and acceptance processes I have been writing about here and been learning in my own ongoing studies and classes with my mindfulness group.
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Do You Worry?
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Worry, is something most people experience at some point in their life. For some, worrying is a regular occurrence. I have not been without worry myself in life and am sure you have had times where worry may even have dominated your life for a while.
Dealing with worry effectively is a key part of becoming resilient and building resilience in turn is going to enhance your ongoing experience of life and help you be more effective with dealing with worry in the future. Today, I want to offer up a number of interlinked strategies for coping with worry and learning how to apply 'detached mindfulness' to facets of our life that cause us to worry to the stage whereby it impairs our experience of life.
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Have A Go At This Experiment First To Illustrate Detached Mindfulness
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Here is an experiment for you to have a go at first of all, to illustrate what is coming up. I am showing you how I did this in my class, however, I have read a great version of this which Robertson (2012) refers to as the 'Tiger Task.'
Firstly then, you imagine your favourite animal in your mind with your eyes closed.
Next, you simply watch it and observe the animal in your mind and let it play out before you. You do not interfere with it, you simply watch it. You do not try to change it in any way or stop it from changing, just watch it happening in your mind.
Commonly - what tends to happen is that as you watch mental imagery, without interfering with it, it dissipates or fades away after a while. You just watch the animal doing whatever it does, without interfering with it in anyway and let it wither after a while.
When I was being led through this exercise at my class, I imagined a dog, a border collie to be precise (I was raised with border collies as part of my family) and as I watched it play, duck down and walk, just letting it happen, it faded after a while.
However, if you make an effort to get rid of it from your mind, it may be challenging.
The classic notion of saying to someone "don't think of a pink elephant"
echoes a bit here. By attempting not to think of the animal, you are automatically thinking of it and it has a symbolic presence in your thoughts inherently.
Additionally, if this was not an animal but an unwanted thought that was causing you to worry, by trying to get rid of it and not succeeding, you may become more filled with worry or get more anxious about it, which in turn may make it more difficult to let go of it. Instead, you may have just constructed a brilliant strategy for persisting with the unwanted thought loitering around in the mind.
Today's process then is about learning how to practice the same detached mindfulness that you did with your favourite animal and apply to worries if and when they occur.
The way we are going to teach ourselves to do that is by mentally rehearsing and practicing the process using self-hypnosis, so that we can then use it whenever (if ever) we worry in real-life scenarios.
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Eight Steps For Detached Mindfulness
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Simply follow these steps to install your ability to Use Detached Mindfulness:Prior to starting, think of an ongoing or recent worrying thought that you have had or experienced, or think of a worrying thought you currently have - this will be what we focus on during this session.Then get yourself into a comfortable place where you will be undisturbed for the duration of this session. Be sat upright, with your feet flat on the floor and your hands not touching each other and proceed.Step One:
Induce hypnosis. You can do so by any means you desire or know of. You can use the process in my self-hypnosis book, use the free audio at this website to practice or have a look at the following articles as and when you need them; they are basic processes to help you simply open the door of your mind:Heavy Arm Self-Hypnosis Induction Method:
Using eye fixation for self-hypnosis:
The Betty Erickson Self-Hypnosis Method video clip:
Using Magnetic Hands for Self-Hypnosis:
Hand to Face Self-Hypnosis Induction: The Coin Drop Self-Hypnosis Induction: Once you have induced hypnosis, move on to step two
Step Two:
Recall and let that worrying thought happen (the one you considered prior to step one). That is, bring the worrying thought to mind, then move on to the next step.Step Three:
Watch the thought happening. Be aware of it and observe it in your mind.
Be mindful of it.
Continue to simply observe it and watch it for a few seconds then move on to step four.
Step Four:
Let the thought happen and as you continue watching it, do nothing. Make sure you don't try to change it and don't try to stop it from changing. Let it play out before you, let it happen and do its own thing in front of you.Put simply again; do nothing (while the thought happens in the forefront of your mind).Do this for a short while, get comfortable with doing it and then move on to step five.Step Five:
Let the thought become a thing. That is, let it almost be an object, something that is separate and distinct from you. Know without doubt that you are not your thoughts. You are who is watching the thought, you are separate from it, observing it, allowing it to be there.Be aware that you are who is watching the thought.Get a sense of distance from the thought as you watch it.With that sense of distance established in your mind, move on to the next step.
Step Six:
Without wanting it to happen and without expecting it to happen, continue to be mindfully detached from thought until it dissipates or fades. Don't try to make the thought disappear, just watch it as a detached observer until it does it crumbles by itself.Be relaxed, and just watch it mindfully, detached, and when it dissipates, move on to the next step.Step Seven:
Use your cognitions, use your internal dialogue and tell yourself that you practice this more and more in real-life scenarios if worry occurs. Convince yourself of your ability to do this in real-life situations, naturally and instinctively and be confident that you know how to do this.Assure yourself of it being effective in real-life scenarios and feel good about knowing that when worry occurs, you have a means of dissipating it without having to fight or suppress. With that encouragement complete, move on to the final step.Step Eight:
Exit hypnosis.
Take a couple of nice deep, energising breaths, open your eyes, wiggle your fingers and toes and start to practice using this detached mindfulness process if and when worrying thoughts occur.There you go, a really rather lovely process to practice and benefit from.
References:Robertson, D. (2012) Build Your Resilience. Hodder Education: London. Wells, A. (2009) Metacognitive Therapy for Anxiety and Depression. New York: Guilford.
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New Audios and Videos For Download Now
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This week, I am delighted to announce that we have released two new audio programmes. One is for runners wanting to develop and install supercharged mantras that they can use when running to elicit major responses and draw upon resources. The other which uses hypnosis and mindfulness to develop self-acceptance. If either of those pique your interest, please visit the store and grab them.
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Learning To Truly Accept Yourself - Self Hypnosis Audio Program.
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Some of us will have a negative perception of ourselves, even if only temporary as a result of an issue in life.
Some of us may have unwanted beliefs about ourselves and our lives, which are unduly critical.
Some of us may just have uncomfortable or unwanted feelings as a result of our ongoing experience of life.
This audio shows you how to accept yourself, how to accept your own feelings towards yourself and develop a thoroughly loving relationship with you. Enjoy it!
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Advancing Of The Runners Mantra Using Self-Hypnosis - Audio Program.
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Short extract from product information page
This audio session has two tracks - the first one shows you how to construct and create the most powerful mantras for yourself. The second track is a hypnosis session that installs and supercharges your mantras for use when you are actually out running. You'll end up with a number of very powerful, resourceful mantras that you simply say to yourself when running and they'll elicit wonderful responses within you when you need them. I consider my running mantras as essential as my running shoes and GPS watch these days - so if you are a runner, come and get your mantras organised and ramped up ready for use and advance your running performance as a result.
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February Offer
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There Is Still An Opportunity (JUST) To Train On This Years Intensive Hypnotherapy Course - Beginning in March -
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Maybe you are after a career change or a chance to work for yourself.
Can you imagine what a great career Clinical Hypnotherapy is?
You would be able to help people overcome their habits, addictions and unwanted behaviour traits that are affecting their lives. You still have a chance to join Adam's Intensive Clinical Hypnotherapy Course in March. Obviously time is short though so you will have to get in touch with us as soon as possible.
Ways To Find Out More
If you want to discuss detail and payment options then please just leave a message in the Help Desk and Adam will contact you to discuss
To find out more about the course go to:
http://www.adam-eason.com/seminars/intensive-hypnotherapy-training-diploma/
You could also talk to some current students and others who have trained with Adam by going to the Hypnosis Hub and asking your questions.
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Can You Write A Wittier Caption |
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Why not join us and add your pearls of wisdom?
Here are some of this week's postings. |
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-- Avoid Disappointment - Book Early
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Joke Of The Week
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Trevor Baylis goes to the Patents Office and says, 'I've invented a new radio that doesn't need batteries.'
The patents officer says, 'Is this some kind of wind-up?'
Yet again, the joke of the week from Mark Chappell, who has dominated this accolade so far in 2013... And actually demanded a prize in the Hub this week... Thanks to all of you who send the jokes in, I love getting them.
And those that get posted in the Hub, keep us all amused greatly.
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Charity Fundraising |
Please consider sponsoring my latest charity fundraising, multi-marathon running exploits. You can sponsor me here: Just Giving
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Please do come and join us in the new Hypnosis Hub, - if you are a professional in the field, you'll get more business using this forum,
- if you are curious the hypnosis field, you'll learn more,
- if you are student of hypnosis and hypnotherapy, you'll get support and resources...
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HYPNOTHERAPY DIPLOMA TRAINING |
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If you want to train to be a hypnotherapist, there has never been a better time, we are thriving in this economic climate! If you'd like to train, check out here for a course prospectus
, dates and application form for this year's diploma, fully approved and accredited in several countries... The spaces are going at some pace right now though... My training school is one of a few in the UK to currently offer the externally verified HPD (Hypnotherapy Practitioner Diploma) which matches government occupational standards and is the equivalent of National Vocational Qualification (NVQ) level 4
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Learn Self-Hypnosis!
We have new dates for my self-hypnosis one day seminar.
They also carry with them Continued Professional Development (CPD) credits with the GHR and NCH here in the UK if you are a member of either.
The seminars have been fully booked up this year and we are offering these extra dates in response to popular demand.
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NEW COURSE
FIVE DAY
Intensive Certification in
Cognitive Behavioural Hypnotherapy in 2013
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Please remember to tell friends, family, colleagues and anyone else you know how they can receive Adam Up each week and let them know that they get a free hypnosis session, a five day personal development course and a 50,000 word eBook 'The Happy Brain Manual', when they register from my homepage. If you are on Twitter, I publish some absolute gold material if you are interested in the fields of hypnosis, hypnotherapy and self-hypnosis, do come and follow me: http://twitter.com/adameason
Do come and join us in the members area if you wish to learn more, I mean much more about the fields of hypnosis, hypnotherapy and self-hypnosis. There's over 60 hours of video footage, even more audio material, hundreds of articles to read, and lots of free eBooks too. You get massive savings on all my audio programmes in there too. Our Platinum Section is revamped and relaunched
and now has many hours of training and tuition video from my diploma course, go have a read about it.
Come and join in our running campaign, set some goals and get running...
I thank you for reading...
Goodbye for now.
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Judith Spurr |
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JUDITH SPURR - DORSET "In the past I have often wondered if testimonials are genuine; now, I know this one is, because I wrote it! I have recently completed Adam's diploma course and the only pain I feel is in my sides from laughing so much! How did I learn so much so easily and never once be tempted to gaze out of the window or sneak a peek at the clock? Because the course was clearly and thoughtfully prepared and delivered by a gifted, energetic trainer who is passionate about his subject.
Adam, however, as a person is more than that, he is compassionate, has cared deeply and uniquely for all of us throughout. He has nurtured us, encouraged our strengths and has been keen to inspire us to be creative individuals. In turn, he expects high standards from his students, as he is obviously mindful too, of our potential clients... There are many similar courses out there and I am so glad I chose this one."
MORE TESTIMONIALS HERE
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Skype |
Another thing that we encourage is contacting us via Skype. Keith's Skype ID - keithaw2k1. For example if you would prefer to pay for products or services by using a debit or credit card then you can contact Keith to make your payment. |
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