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Terms in this set (4)
PHYSICAL PAINS AND DISCOMFORTS
MINDFULNESS - Move attention away from the main area of discomfort and towards the surrounding areas where aversion/resistance tensions can build up in the body (muscle tensions) and in emotion sensations throughout the body
EQUANIMITY - Drop resistance to the pain; relax and soften those peripheral tensions and bring acceptance to any that remain.
LOVING KINDNESS - awaken loving kindness and send that throughout your body, especially into those peripheral resistance areas
DROWSINESS / DULLNESS / LETHARGY
ADJUST POSTURE - sit upright without support with good posture;
ADJUST BREATH - if your breathing has become collapsed or shallow, open your breathing up a bit;
ADJUST EYES - meditating with eyes open (soft, defocused, 45 degree downward gaze) may be helpful to stay more wakeful; looking straight ahead may induce even more wakefulness (again, defocusing the eyes can be helpful for relaxing the mind);
LABEL FOCUS PHENOMENA - if you are focusing on breath and related sensations, you might use your inner voice to say what you are paying attention to every few seconds
COUNT BREATHS - if you are having difficulty focusing on the breath sensations, you can count breaths with your inner voice from 1-10 and then start at 1 again.
LABEL NON-FOCUS PHENOMENA - if a thought / sound / sensation (etc.) distracts you, step back and label it "thought" / "sound" / "sensation" with your inner voice; let it go; and return too your meditation object
SET ASIDE CONCERNS - give yourself permission to take time to meditate; let the thought balloons go like helium balloons into the sky; disentangle tendrils of awareness from thought images; put concerns into a box, close it, and send it to the horizon -- you can come back to them later if you want to;
CANCEL ONE THOUGHT WITH ANOTHER - if there's a thought associated with the emotional agitation, you could work with the content of the thought (questioning it or reframing it) - or with insight into the fact that the thought does not have power to cause dukkha on its own; remove one thorn with another thorn -- but be careful not to stick yourself with the rescue thorn;
LET FEELINGS FLOW AND RELEASE: "Drop the story and go to the feel." "What you resist tends to persist" "Have a complete experience of the feeling with mindfulness and equanimity."
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