Some notes and exercises from counseling session.
- Disengagement from the present
- Self as concept, labels
- Thought fusion
- Struggle/control of emotions – “clean” emotions
- Actions
- Consequences
Exercises
1. Separating thoughts from self. Example thought: “I am boring” -> I am thinking I am boring -> I notice I am thinking I am boring -> (funny cartoon voice) I notice I am thinking I am boring. (I chose Marvin the Martian – cracked me up).
2. Awareness exercise. Close eyes or focus on fixed point, no distractions. Think about awareness of feelings, sensations, sounds. Simply observe, no pressure, no control. Focus on breathing (10 breaths). Acknowledge awareness of wandering of thoughts, refocus on breathing.
This post from Very Happy Phil pretty much covers the session.