R- Three Mindful Steps to Help anything using Breathing
PAL steps for use with stress ball or anything else, pull youself into the present by becoming aware of your stressful feelings as you hold the ball, squeeze the feelings into the ball and hold them, to help manage them as you burn them away, and then let them go. Let them come into the ball, let them be there as you hold them, and then let them go. Stay in the present moment, dont further think, or resist, or ignore, or do anything else. Just breathe, feel and let go! over and over, again and again.
1. Present moment Breathing 2. Allow & Accept by experiencing feelings 3. Let them go
1. Pull yourself into the Present moment by focusing on only feeling your breathing, over and over and again and again
2. Allow the feelings and associated bodily sensations of the problem to be present- Let them Come, feel them over and over, Accepting them- Let them Be
3. As the get weaker, more manageable and when you are ready and able Let them Go
Do this daily, frequently, in small steps, over and over, again and again, practice , practice , and more practice
Simply Mindfully 1.breathe, 2. burn away the emotions fueling problems, 3. then let them go
Goal is to burn away the feelings fueling your problems by calming yourself down enough through breathing mindfully, breathe rather than more thinking, doing, resisting, ignoring, or letting them affect your work, play , relationships or causing physical problems like bad sleep, headaches, bowel-stomach or other physical problems.
What to do! slow down whatever you’re doing, if possible stop and take a breathing break
The Formula is to find the troubling feelings-body sensations{associated thoughts-relationships}=[X], experience it= X, over and over, until you can let it go, then go back to the breathing as needed.
step 1- mindfully Breathe to calm down and become more aware or the troubling feelings-sensations
step 2- Experience = find the feelings Let them Come and Let them Be as they burn out, three parts [find, hold, burn] a. find x [whatever it is]- the troubling emotions-physical sensations-thoughts-relationships, b. hold them in awareness and then c. feel-experience them to burn x away little by little, until
step 3- you can Let it [X] Go
Practice these three steps over and over, and again and again by mindfulness applied to breathing and the problem
1. become Aware of your breathing and stay in the Present moment,- no past, no future
2. Feel the breathing sensations over and over, no thinking, controlling, judging, expecting, comparing
3. Concentrate only on the breathing and when you are Distracted by anything, notice the distraction, mindfully Accept it for what it is, and go back to the breathing
4. Practice doing this over and over will Calm you down and give you the time [ slow down] to be more and more Accepting and Aware =[Equanimity], when you are able and ready , next you need to become Aware of the feelings and or the physical sensations[ the X thing] associated with your problem
5. Experience by allowing, feeling, and accepting, these “feelings-body sensations” [the X thing], over and over, don’t make them worse by thinking about them, or resisting them, or by adding to them by more emotional or physical reactions, or doing something else[ the 3 R’s Resist, Retain, React ]
6. when the feelings are too powerful, or you had enough, or your are stuck, or whatever, or you are distracted, go back to feeling the breathing sensations over and over
7. repeat steps 1 to 6, over and over , again and again, until you can Let it [X] Go!
Follow the formula stay in the present, breathe to calm down, experience the troubling feelings-sensations, become more aware of what you’re feeling, when distracted go back to the breathing, when ready experience the troubling feelings-bodily sensations, when distracted go back to breathing or the troubling feelings-sensations, and do this over and over, and again and again, until you can let them go