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Dr. Bob is Robert Hsiung, MD,
bob@dr-bob.orgShown: posts 1 to 3 of 3. This is the beginning of the thread.
Posted by Nadezda on April 9, 2008, at 19:49:40
Yesterday, I started a DBT group. There wasn't any homework, but we committed to practice a mindfulness exercises from the ones we learned.
I chose observing, where you put your hand on the arm ofa chair, and concentrate on feeling the chair without giving in to thoughts and just coming back to the sensation, when you have thoughts. The commitment was for ten-fifteen minutes.
Most of the time, I felt as though ten minutes would never be up, like it was an eternity. I also realized I couldn't feel the chair much. It was like I was swallowed up in nothingness and I wouldn't last for another instant.
The timer went off much sooner than I expected, despite these thoughts. I'm not sure how much time I spent feeling the chair as opposed to feeling like I wouldn't be able to stand it any more.
The idea is that it gets easier. I wonder if anyone has done this and if it gets easier, and if doing it helps at all in life.
Nadezda
Posted by ClearSkies on April 10, 2008, at 9:17:00
In reply to DBT, posted by Nadezda on April 9, 2008, at 19:49:40
Hi there, Nadezda - and sorry if I already know you!
I practice mindfulness every night in order to empty out my head so that I can get to sleep. I used to get a lot of anxiety created over not being able to sleep, and then I started to listen to some different CD's for creating calm and stillness within.
My favourite turned out to be one that had me concentrate on what I was immediately aware of - the noises in my room, the feelings in my body, the tenseness of my muscles - all to the exclusion of every other thought. Whenever I find that my mind starts to drift back to the busy-ness of the day, and those monkey brain tricks that it likes to play on itself, pretending that anything else is more important than the business of the exercise, I start all over again.
There have been times when I have had to start over again three times, but I think of it as a game I play with myself - nothing that I win or lose at, but something that I observe in myself, like, Wow, my brain sure doesn't want to let go of this day! I always do this exercise lying on my back and my signal to myself that I have relaxed enough to actually slip into sleep is when I hear myself snore a bit. Then, I turn on to my side and let it come as it will.
It has become a beloved ritual at the end of every day. I do surround it with other nice touches, such as an aromatherapy linen spray I mix for myself, which gives me something else to be aware of. And if my windows are closed and I'm not able to hear any ambient noises, sometimes I'll put on a CD of waves crashing on a shore. Zzzzzz.
ClearSkies
Posted by Nadezda on April 13, 2008, at 23:29:19
In reply to Re: DBT » Nadezda, posted by ClearSkies on April 10, 2008, at 9:17:00
Thanks, ClearSkies. That's really reassuring.
I'm not sure if I have the fortitude to stick with it, or that I'll be lucky enough for it to turn into a helpful nighttime ritual.
I've done it mostly the last thing. It isn't relaxing yet, although the knowledge that it isn't forever has made a difference. If something could help me sleep, it would be great-- sleeping is one of the hardest things, and I dread going to bed.
I wonder if I'll ever be able to think of it as a game, or look forward to it. That would be so incredible.
best, Nadezda
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