[ Pobierz całość w formacie PDF ]
.Get a watch and sit in a place where you won t be disturbed for a few minutes.You are going to see how long you can hold your breath again, but this time, as you hold it, follow theinstructions listed below.Read them over several times until you are confident you will be able to remem-ber to do them, even when feeling painful feelings start up for you.Do not start yet.Don t start until yousee the word start. Just read over the following bulleted list:When you do the exercise and the urge to breathe becomes stronger, we want you to dothe following: Notice exactly where the urge to breathe begins and ends in your body.Lo-cate exactly where you feel the urge to breathe.See if you can allow that feeling to be precisely there and, at the same time, keep on hold-ing your breath.Turn your willingness dial all the way up! Just feel the feeling and do notbreathe & think of this as a cool opportunity to feel something you rarely feel.Notice any thoughts that come up, and gently thank your mind for the thought, withoutbeing controlled by that thought.Watch out for sneaky thoughts that can quickly lead tobreathing before you decide to breathe.After all, who is in charge of your life? You oryour word machine?Notice other emotions that may emerge other than the urge to breathe.See if you canmake room for those emotions, as well.Survey your entire body and notice that, in addition to the urge to breathe, your bodycontains other sensations and continues to function.Stay with the commitment to hold your breath as long as you can.As the urge to breathebecomes stronger, imagine that you are continuously creating that urge deliberately.Closeyour eyes and see if you can replicate this urge in your imagination, divorced from yourbody.With every pang in your chest, every worry you have about passing out, every in-stinct to breath, shift it from something unwelcome that is being visited upon you tosomething you are creating deliberately, just for the sake of feeling what that feels like.50 Get Out of Your Mind and Into Your LifeThis new urge is formally the same, but it is of your creation.Do you need to be threat-ened by your own creation?Before beginning to hold your breath, list one or two other actions you might do duringthis exercise that might help you to be aware of all of your feelings, thoughts, sensations,and urges while you are holding fast to the goal of holding your breath.Write down onlyacceptance strategies, not experiential control or suppression strategies.________________________________________________________________________________________________________________________________________________Read the bulleted list several times, until you feel you completely understand the instructions.Youcan leave the book open as you do the exercise, so you can glance at pages 49 and 50 and remind your-self of things to do while really feeling what it feels like to want to breathe while not breathing.You are ready to see if it is possible to better control your behavior (holding your breath) by learn-ing to accept and make room for your thoughts and feelings.Now, start:Take a deep breath and hold it as long as you can.When you are finished, write down how longyou held it: ________ seconds.Describe your experience during this exercise
[ Pobierz całość w formacie PDF ]