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Post by Lesley on Sept 25, 2013 21:25:09 GMT
I'm rather pleased with how that went. I think it was partly the novelty of crossing things off on here as well as the slight added pressure of telling people you're going to do something. Not sure it would work more than a couple of times, but was definitely worth doing. Well done Mary and Leslie, you got through loads of stuff. I know what you mean, Leslie, about the added opportunity for distraction, though. How did you do, Jan? I had quite a lot of small and easy things on my list - still, they did get done. You're probably right, Kathy - it will only work until the novelty wears off. But perhaps worth doing from time to time, especially if drowning or to give an extra push if something really needs doing. I find the power of lists amazing. I was ill back in August, and very low in energy for at least a week afterwards, but even after that, when I felt back to normal, nothing was getting done. Then it struck me - I haven't made a list since before I was ill. So I got the pen and paper out and - hey, presto - things started moving again.
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Post by Lesley on Sept 25, 2013 21:10:51 GMT
Well, I finally got around to doing Step 2 and listening to the first guided meditation. Didn't do it until after 9 pm, though, so - not my best time, room was too hot, and the light was so bright - must make sure I do it in daylight next time because of that as well as because my mind works better earlier in the day. Having got back into it, hopefully that won't be too much of a problem.
Very distracted while supposedly concentrating on breath. And as for 'now breath normally' - after what came before that was a total impossibility. Did the guided meditation and must say, while she certainly speaks unnecessarily slowly, I didn't find it as irritating as Mary did. Will use it again at least a few times - I find being guided useful.
Afterwards I ran quickly through the awareness of the 5 senses again. And after that returned to 'breath normally' - it was easier this time because I hadn't been (not) concentrating on my breath in specific places just before. Have come to the (provisional) conclusion that I'm a shallow belly breather.
Out tomorrow, but intend during the day to practice awareness of breathing both while sitting and while walking, as the opportunity arises, and also the 5 senses.
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Post by Lesley on Sept 25, 2013 14:52:38 GMT
What's on everyone's list today? I was thinking, if we put it down on here, it may provide a little extra pressure to get it done. At the end of the day, we can edit our posts to put a line through the things we've done. My list looks like this: - Phone Camhs.
Pick up Genghis's PE kit from his dad's and deliver it to him at school (round trip of an hour.).- Phone insurance co. to get windscreen fixed that's been cracked and spreading for weeks.
Finish dissertation proposal and email to tutor.Email psych report to disability adviser at uni.Email Bangor uni about course.- Email advocacy service about volunteering.
It's looking good, Kathy. But much as I like crossing things off as they're done, I think I might have to stick to doing that on my paper list and limit the number of times I come on here to do crossing out - too much possibility of getting sidetracked otherwise. Oh, and if we're going to carry on doing it, maybe it needs its own thread.
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Post by Lesley on Sept 25, 2013 13:34:33 GMT
Wrap niece's birthday present Post niece's birthdya present (actually done by husband)
Buy bread Buy milk
Reply to email (1) Reply to email (2)
read email from Sky (who have bought our previously small and perfectly formed Internet provider) download mindfulness CD - cancelled, have realised I can just listen on tablet, so don't have to go through the faff of figuring out which type of CD to use at the moment.
do Mindfulness practice Post about Mindfulness practice to forum Sort out paperwork about electricity supplier - bet everyone could have guessed this was the one that wouldn't get done! It'll have to go near the top of Friday's list now.
Phone surgery re prescription
Decide where to go for a walk tomorrow (husband has abdicated all decision-making responsibilities) - we're off to Avebury
and have just remembered had better add
Wash clothes
Think I'd better go and put the clothes in the machine now.
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Post by Lesley on Sept 25, 2013 1:11:33 GMT
This is not a good start. I know that the best way to have a good day is an early night - and just look at the time!
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Post by Lesley on Sept 24, 2013 22:42:00 GMT
I've just made a list - of all the things I meant to do today. Perhaps now I'll get some of them done tomorrow.
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Post by Lesley on Sept 20, 2013 12:48:51 GMT
Hi all
I'm ashamed to say I ground to a complete halt after my three days of progress at the beginning of last week. Have done nothing since then. Will be busy over the weekend, but hope on Monday to download the CD and start on Step 2 (in spite of having barely scraped the surface of Step 1, but I feel that doing something with the guidance of the CD will probably work better for me).
Though in fact on Monday I'll probably be exhausted after the highs of the weekend (plus I have some Spanish homework to do for Monday evening), so Tuesday is probably more realistic ...
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Post by Lesley on Sept 14, 2013 13:48:03 GMT
you might as well have mine Don't you dare give your book away, Jan! You WILL get round to it. (Though, come to think of it, didn't you say long ago that you have two or three copies of the book because you overordered? You can pass the extra copies on - or have you got rid of them already?) don't know why I can't seem to do stuff that's good for me What do you mean? - you do yoga, don't you - that's good for you - and mindful. And you go to the support group meetings and socialise on here - are those not good for you? I've fallen by the wayside again - not done any mindfulness for the last couple of days - but I have made a start on sorting out the clutter in my study.
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Post by Lesley on Sept 14, 2013 13:30:26 GMT
nothing wrong with that reply - in fact that's a great reply xx Thank you, Jan. I think the real problem was knowing how to start - once I'd got started it went all right. I think if I hadn't been so tired (and Proboards was playing up - I thought I'd lost it all at one point) I'd have edited out the beginning once I'd done. Mikee, I hope things are looking at least a little better today.
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Post by Lesley on Sept 13, 2013 21:52:50 GMT
Mikee, I've been hanging around hoping someone else would answer you, because I'm not good at this sort of stuff. I hope someone else will come along who can be a bit more helpful, but in the meantime, just so you know someone is listening -
Of course, none of us can confirm or contradict what the psychiatrist says, but it certainly sounds from what you say above that he got it right. If you browse this board and read various threads, I'm sure you'll find plenty where you recognise yourself (there's a recent one on sensitivity to noise, for instance).
When anyone is just diagnosed, it really is a lot to get your head round, even if you were fairly sure you had ADHD before diagnosis. It will take some time for you to come to terms with it.
I saw on your earlier threads that you had stopped taking your meds. did you try them again? Or go back to the doctor? As various people said to you there, they do take time to work, and also some meds suit some people better than others. Do persevere, in consultation with your GP and your psychiatrist.
You say "adhd IS me, right?" No. You have ADHD, and it may feel now as if it's fully in control of you, but it's not you, and with time, help, and probably unfortunately lots of effort, you can bring it under control (some of the time anyway, and then maybe most of the time ..)
Try to take things slowly. Is there anyone you can talk to?
I see Michael has replied to you now - just read it in another window. Will post this anyway - hope it helps a little.
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Post by Lesley on Sept 13, 2013 21:10:54 GMT
Jan, Petra dropped the charges 3 days ago, and you still haven't told us what you did.
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Post by Lesley on Sept 11, 2013 20:02:27 GMT
Well, I did something at last.
I read Step 1 Monday evening (husband out, house to myself) and did the exercises (except the 4th, about eating a raisin mindfully - but I have done that in the past). Had a bit of fun with the vase/faces in ex. 1.1, but didn't really concentrate on 1.2. Enjoyed 1.3, though - practicing "just seeing", "just hearing", etc. Even tried smelling my shoe, as suggested! (It didn't smell of much - but then I already know my sense of smell isn't great). Can't remember doing anything with taste, now I think about it, but when it came to touch finished by feeling the carpet with my bare feet (or becoming aware of feeling it/feeling it mindfully, as I'd been sitting with my bare feet on the carpet all along, so must have been feeling it anyway).
Then yesterday we went out for a walk on the Somerset Levels and I tried, particularly at the beginning, to do this Tuning In to the Five Senses again. Seeing is relatively easy - and in such a wide open space very relaxing - though "just seeing" is something harder - when I saw a grey cloud I didn't think "Grey cloud against background of white clouds", I thought "Uh-oh, rain on its way". Hearing - wind, distant cars, occasional chirping birds - not that noisy really - I forgot to "note any moments of silence in between". Touch was mainly the wind on my arms and face at first, but later tried touching some of the plants as we walked past them – but I really needed to be walking by myself and able to go slowly to do that properly. Smelling I didn't really do, though I did try smelling a flower at one point but it didn't really have a scent - wrong flower, maybe, or is it the wrong time of the year? Ate a few blackberries on the way back, and a couple were particularly delicious, but I think that was inherent to them rather than anything I was doing.
It’s when I’m walking like this that I’m probably most likely to be opening up my senses anyway – but only some of them, so I hope I’ll continue to practice this on future walks. I was interested that when we entered a path which led between trees, almost a tunnel (though with sun shining through greenery, so although enclosed it felt protective rather than oppressive) and very different from the wide open space of earlier, I was aware of this difference (peripheral vision?) even though my eyes and my concentration were firmly on my feet at that point, as I was having to pick my way carefully. I also started thinking about my reaction to the two types of space, but didn’t get further than that I enjoy being in both.
This morning I had to go to Bath on the bus. I took a book, but thought I would spend part of the journey doing 5 Senses again – and found I had quite a strong resistance to this idea. It’s much easier to dive into a book. In the end I was about 10 minutes early for the bus, so did the 5 senses while waiting – easier, I think, because I knew it would be only for that short time. I noticed again how it’s impossible to just hear a sound without wanting to name it and put it into context – car, aeroplane, motorbike.
I had a sandwich in a café for lunch – I took the Big Issue I’d acquired by then out of my bag to read while eating, then thought, no, I’d try to just eat the sandwich and drink my tea mindfully – and even though I was eating in a public place, I did slow down, pay more attention and was more aware of what I was eating than usual – and really enjoyed it. (I did start reading when I’d finished eating, while I drank the rest of my tea, though – enough is enough).
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Post by Lesley on Sept 9, 2013 16:49:52 GMT
Panda
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Post by Lesley on Sept 9, 2013 16:49:12 GMT
Somewhat bizarrely (after extensive research i.e Google), Trentbarton bus company's travelcard is called Mango and one of their routes is called Indigo.
One point to me!
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Post by Lesley on Sept 8, 2013 23:10:35 GMT
Supine's said everything that needs saying, really. Just wanted to add a personal note - I also never showed any sign of hyperactivity as a child. And by the time I went for a diagnosis (at 60+) there was no-one around who could talk about what I was like as a child - only my own memories. But I still managed to get the diagnosis.
I also identify with a lot of what you've written. For years I called myself lazy while knowing I wasn't really, but not understanding why I couldn't get things done.
Having the diagnosis makes such a difference in itself, even before any treatment starts. Do go and see your GP - once you've got the information together - and get the process started.
Good luck.
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Post by Lesley on Sept 8, 2013 22:48:03 GMT
You know that game - is it on I'm Sorry, I Haven't a Clue? - where one person says a word, the next person has to say a word which has no connection to it, and they lose points if anyone manages to discover a connection?
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Post by Lesley on Sept 8, 2013 22:38:38 GMT
today I suddenly had the desire to sort every room in my house - especially my bedroom - for few reasons will prob talk about elsewhere and I have sorted the whole house - except my bedroom - which was really bad but now I can hardly even get through the door and will have to sleep on sofa tonight as bed is piled high . what I actually wanted to do today was some mindfulness , answer a particular post in detail on here and sort my bedroom - and ended up not doing any of that. Hah, just what I do all the time - I just have to congratulate/comfort myself that at least something that needed doing got done! Mary, like the others I'm finding your posts extremely clear and helpful. I think your way of starting the day so gently is something I can learn from. Thanks, Mary and Jan, for your good wishes. My husband came home yesterday with his blood pressure down to normal, some pills to keep it that way, and instructions to see his GP within the next few days. He seems to be fine now. But now begins the hard slog of persuading him to make the changes to his lifestyle which will decrease the chances of it happening again. Tomorrow I intend to read Step 1. And then perhaps ...
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Post by Lesley on Sept 7, 2013 8:37:55 GMT
Mary, I think that's good advice from Petra and Michael. And I've been coming to the conclusion that, for those of us who are using the book, trying to keep in step isn't going to work either. We are all going to do things at different speeds, either because some of the exercises come more easily or harder to us, or because of events in our lives which make it difficult to practice (Jan, I was really sorry to hear about your latest setback). So I think we should all just report on our own practice, whether it's following the book as written, reading bits of the book in the order that seems most useful to us, or doing your own thing as Michael is. If we tell each other about things that have worked for us, hopefully that will encourage us all and some of them will work for other people as well. Quote from Chapter 3: "It is your journey: make it fit your life and your preferences."
I've been AWOL again for a couple of days. Thursday was for typical ADHD reasons - I just couldn't get myself started on doing anything. Then yesterday my husband made an emergency visit to the optician, having developed slight fuzzy vision, and was found to have a haemorrhage in his right eye. Cue visit to, first, the local hospital; then the hospital in Bath, 15 miles away. We were there from 7.15 to gone midnight, while they gave him medication for high blood pressure and waited to see how it worked. His blood pressure came down a bit, but not enough, so they admitted him and I came home, getting back about 1 am. I've spoken to him this morning and his blood pressure is much better now, but who knows how things are going to go over the next few days. So I hope to be around, and have some mindfulness experiences to report, but may not be.
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Post by Lesley on Sept 4, 2013 8:56:58 GMT
just noticed - the author (ess) of the book is doing a live wbinar today at 1.00 - 2.00 east coast time - American ) questins can be posted in advance recorded version will be available on the web site after (attitude magazine - can't find link) can subscribe to free adhd experts podcast in itunes Here's the link - www.additudemag.com/webinars or to go direct to this one www.additudemag.com/adhdblogs/29/10294.htmlI think that's 6 - 7 pm here. I don't think I'll be able to listen then, but will certainly try to listen to the recording. Thanks, Jan.
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Post by Lesley on Sept 4, 2013 8:47:43 GMT
Right. The task for this week, or what's left of it (between now and Saturday), is to read the introductory parts of the book and Part 1 (or some of Part 1 - I'll get to that in a moment) and to do the exercises contained therein. If you are short of time or struggling to concentrate, I would suggest making a point of trying the exercises rather than the reading, though it would be useful to read all of Chapter 1, and probably Chapter 3 (I'll confirm that after I've re-read it myself). The introductory parts (Foreword, Prologue and Dear Reader) were helpfully posted by janev here, where you can read them if you are still waiting for your copy of the book - aadduk.proboards.com/thread/6847/mindfulness-adhd-excercises-experience-support There is one exercise in this section, at the beginning of the section called 'Try It for Yourself' (on page 23 - but I have it as an ebook - I hope the page numbers are the same as in the print copy, but could someone with the print copy confirm this, please). Chapter 1. A Different Way of Paying Attention. This chapter is an introduction to what mindfulness is. There is an exercise on pages 37 - 38 (I think - see above - the page numbers seem to jump around a little in the ebook) on exploring the two key aspects of mindfulness (attention to the present moment and an attitude of openness and curiosity); and a very brief exercise in the last paragraph of the chapter. Chapter 2. Mindfulness and Self-Regulation in ADHD. The good news is that, having re-read it, I think you could skip this chapter if you want to (my apologies to anyone who's already struggled through it). The first sections (up to the end - on page 49 - of the section headed Self-Regulation and Executive Functions) are about ADHD rather than about mindfulness, and you may feel it covers ground you already know about. The rest of the chapter (from the heading Treating Self-Regulation Difficulties in ADHD on page 49) starts with a brief overview of non-medication ways of treating ADHD, then looks at different aspects of ADHD (e.g. attention control, memory, emotional regulation) and how mindfulness can help with them. You might want to read just these sections - either in full or you could miss out the bits in boxes called 'What The Research Shows'. There are no exercise in this chapter.I haven't yet re-read chapter 3, but as it's called Getting Ready for the Eight-Step Program I imagine it would be best to read it. I'll confirm that when I have re-read it. I'll also then have no further excuse for not actually doing the exercises and reporting back on that. Meanwhile, if you're ahead of me, please let's hear about your experience of doing the exercises.
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Post by Lesley on Sept 4, 2013 7:53:39 GMT
OK, I'm as ready as I'll ever be - except that I'm now hesitating over whether to continue the thread here in case I (or anyone else) ever want to quote extensive portions of the book, and in case people feel more comfortable sharing their experiences here than in the public part; or to go back to the public thread as Jan said she would. I could spend another 2 or 3 days agonising about that.
I'm going to leave the decision up to you lot - which means I'm going to continue here for now, but if enough of you say you'd rather have it on the original thread, where you don't have to log in, then I'll switch it. That way I avoid switching it back there then having to switch it again to back here if people prefer it here.
My next post will follow within the hour - just depends how long it takes me to type it.
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Post by Lesley on Sept 3, 2013 15:36:34 GMT
Oops, you posted while i was typing. So - my reply was to your last post but one (unless you've posted again since).
Oh, and great about the realisation that you've been doing some mindfulness - sounds spot on.
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Post by Lesley on Sept 3, 2013 15:34:33 GMT
If you are sure, Jan, I'm happy to have a go.
Still not quite up to speed - tired after yesterday - have been drifting around like a zombie all day (trying to sound like this is something unusual, but actually it's what I do half the time), but will read back through what you've posted already shortly, and look at the book again, and get back to you all.
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Post by Lesley on Sept 3, 2013 6:59:45 GMT
Hi everyone
Got back late last night from my weekend (and a bit) away. Will post properly later today (presumably we'll be back by then on the original, public thread). But in the meantime -
Jan, you are amazing! So much energy! Such commitment! And your posts have had me laughing out loud! I reckon you have a great career ahead of you as a comic novelist - once you've mastered the mindfulness, of course.
See you later. Lesley x
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Post by Lesley on Aug 29, 2013 14:53:27 GMT
so who's going to start the thread and give framework about what we doing ? - I see you both mention mighty saying to start on 1 st sept but I can't see that written anywhere looking back through posts on this thread? do you want to do it Lesley ? am assuming you don't petra I don't mind doing it if you don't but am easy if you do - whatever you say as you've read the book already may be better if you take charge - i'm good to start 1st September I'm happy for you to do it, Jan - it was your idea, and given the relative number of posts we have both made (I'm an awful long way from Goddess status) in the time we have both belonged to the forum, it might keep its impetus better with you in charge. Awesome I'd be tempted to start on the 1st of September, and make it a goal for that month, if you haven't started already Otherwise try to get to the end of this month first But don't mind starting later if people need more time to get copy of book? I like the idea of 1st September, it being both the start of the month and the start of the week. Also, if we put it off we really may lose momentum. But there's quite a lot of introductory stuff to read, so perhaps we could make it a 9-week challenge - with the task for the week starting 1st September being to read the prelims (prologue and Dear Reader at least) and the 3 chapters of Part 1 and to do the mini-exercises that are dotted through Part 1 (or through Chapter 1, anyway - I've just re-read that, but haven't re-read Chapters 2 and 3, and can't remember what's in them). Then we could tackle Part 2, Step 1 starting on 8th September.
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Post by Lesley on Aug 28, 2013 20:03:58 GMT
I agree with us starting on 1st September, though I probably won't start (and certainly won't post about it) until 3rd September, as I'm away for the weekend. I'll re-read the first part of the book to prepare for it, though.
contrarymary, glad to have you join us. The book is 'The Mindfulness Prescription for Adult ADHD' by Lidia Zylowska.
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Post by Lesley on Aug 28, 2013 9:16:54 GMT
hya lesley - maybe we could start a thread and then read a chapter - do what it says we supposed to do - report back on our experience/share any 'realisations' (or not ) encourage each other - like trying to give us a time line read it by (wont mention the word *eadl*ine ), remind each other to do excercises etc anything we found made it easier/harder and stuff what you reckon? Yes, I can see that working. Ooh, this is beginning to feel like I'm committing myself to something - scary!
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Post by Lesley on Aug 28, 2013 8:47:55 GMT
i would - say gifted I mean hey petra ive got the adhd mindfulness book - the one that's got word ' prescription' in the title - had it since april and not even opened it - its got cd as well - why don't we (and anyone else that fancies it ) get together and do it together on here - then can encourage/remind each other and share our experiences in adhd language, may be more likely to get it done than on a regular online course - i'm assuming its got excercises you have to follow - what you reckon ? That's the book I've got - it does have exercises - I read the book without doing them! I'd be interested in doing this, though not sure how it would work.
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Post by Lesley on Aug 28, 2013 8:44:59 GMT
I don't know if it comes under 'mindfulness' exactly, but it sounds similar anyway - I had a lot of success with stress / anxiety / sadness a few years ago doing this - which I read in a book - I think called 'The Endorphin Effect' : I had to think of a few things that made me happy, but happy in a specific way - which is when you feel a momentary bodily reaction. Examples explains better: - you know when you look in on your child at night, they're sound asleep, angelic and peaceful and you get that lurch of overwhelming love in your head and tummy - that warmth. - or someone might do something for you or say something to you that really touches you - and there's a momentary lovely feeling in your head and possibly body - or occasionally you might be out somewhere, maybe at sunset as an example, look up and get momentarily filled with awe at the beauty or magnificent or vastness - or if your child unexpectedly comes up to you and hugs you and says they love you - or that feeling you got when you found out you'd passed your exams / got a new job / got a new home / whatever I hope I've explained this properly - the things have to be when you get a lurch of warmth / happiness / joy / awe / pleasure, they're emotional feeling sensations and also tangible, physical ones. Sooooo, the process was to regularly recall these memories and so you regularly experienced these physical sensations. One of my problems is that I'm so out of touch with my body and my emotions that I very rarely experience these sensations, and certainly find it very difficult to recall them. I remember a psychotherapist asking me once what i was feeling about something, and however much I thought i was telling him what I was feeling, he kept saying "That's what you think. What do you feel?" In the end I realised "Actually, I don't understand the question." So one of the things mindfulness does for me is to help me focus on the tiny, fleeting bodily/emotional sensations I do get, and tune into them more. As you say, JJ, it takes regular practice.
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Post by Lesley on Aug 28, 2013 8:29:46 GMT
So how do I 'do' mindfulness? Sit in a quiet room and think of trees? Think of white space? Can someome sum it up in 20 words or less? I must confess I've never officially learnt how to practice it - I was "doing" it for a while before I knew what it was! My understanding is that you simply notice your feelings and observe them non-judgementally. This doesn't have to involve sitting in a quiet room or anything (for me at least), just next time you notice some tension or your thoughts bothering you, don't get sucked in by having an internal conversation about it, or worse, trying to "force" them out of your head. Just notice everything about the thoughts, don't intervene. You'll start to realise why they are there and what type of tension they are causing.. eventually you can just let them go mighty, this and your earlier post where you talk about the full glass of water and observing rather than fighting unpleasant thoughts explain it really well.
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