Daily Mind-Body activities can help to improve my life
Day 1:
Seat comfortably, listen to any background music, experience my body’s pressure on my seat, feel my feet on the floor. If I have thoughts, then gently return to listening to the background sounds and tuning in to my senses.
Mind-Body Mapping:
Mind-body maps are short writing exercises that take no longer than a few minutes, and serve as little snapshots of my thoughts and level of body tension.
The first map shows my I-System’s activity, while the second map lets me experience the benefits of when my I-System is quiet.
When I literally come to my senses by focusing on my body sensations and the sounds around me, my I-System calms, and I can better deal with my problem.
Mind-body bridging uses the mind and body to move me from my damaged self to my healing, naturally functioning true self. Natural functioning is how I think, feel, see the world, and act when my I-System is quiet.
I don’t need to force myself to heal. Once I learn to quiet my I-System, healing takes place naturally.
When I quiet my I-System, I automatically resume a more settled state and my ability to handle problems have grown. Simply by quieting my I-System, I become an expanded vessel. My living space, healing space, and problem-solving space expand with mind-body bridging so my natural healing state can resume.
Become physically calmer and gaining mental clarity as I come to my senses, literally.
Day 2:
Thoughts labeling:
Your mind naturally makes thoughts, both positive and negative. You can never get rid of negative thoughts. In fact, trying to get rid of them only makes things worse. When you push them away, you give them energy.
The I-System takes your natural negative thoughts, makes your body tense, and closes you off from your senses.
When thoughts arise, it helps to label them using a mind-body bridging tool called Thoughts Labeling.
“I am having the thought…”
Thought labeling lets you see that a thought is just a thought.
During the day, whenever a thought pulls you away from what you are doing, label that thought and return your awareness to your activity.
Day 3:
Bridging Awareness Practices
Becoming aware of the sounds around you
During the day:
Stop and listen to any background sounds, e.g. the white noise of the heating system, or the hum of the refrigerator.
If your thoughts start to spin, gently return your awareness to what you were doing.
While focusing on any background sounds, see what happens to your mind and body. Does your mind settle? Is your body more relaxed? What happens?
When the I-System is active, is closes off your senses until all you are aware of is your mind clutter and body tension.
The I-System not only keeps you from hearing the ever-present background sounds, but also keeps you from experiencing your ever-present healing powers.
When you use your senses, your I-system calms, letting you deal with your problems with a calm mind and relaxed body so you can heal after your trauma.
When driving:
Keep the radio, CD player and cell phone off. Note what happens to your body tension as you feel the steering wheel, hear the roar and feel the vibrations of the engine, see the scenery, and pay attention to the road.
When falling asleep at night:
Many have reported that this practice has literally saved their lives.
Listen to and focus on background sounds. Feel and rub the sheets with your fingers. See the darkness when your eyes are closed.
Be patient and keep returning to your senses.
If you wake up in the middle of the night, label your thoughts, e.g. I’m having the thought, “That was a bad nightmare”, or I’m having the thought, “I’ve never go back to sleep”, and then return to your senses.
This exercise helps to develop your bridging awareness practices.
Day 4:
Bridging Awareness Practices
Tuning in to your sense of touch
Tuning in to your sense of touch is another bridging awareness practice that quiets your I-System.
Be aware of the sensations under your fingertips as you touch things like glasses, phones, pens, computers, and other objects and surfaces.
When you are washing your hands or showering, feel the water touching your skin.
Your I-System numbs your senses.
Rub and sense your thumb against your finger.
Note what you touched, how often, and the sensations you felt throughout the day. Do you feel more settled when you are aware of what you are touching? What happened?
Day 5:
Bridging Awareness Practices
Tuning in to your sense of sight
The I-System makes up stories that cause us to grasp at certain images and reject others.
When you use one or more of your senses, the I-System calms down.
When we come to our senses, our awareness expands and we actually see what’s out there.
Pay attention when you look at scenery and objects. Notice their colors, shapes and forms.
When you really see what’s out there, your I-System rests.
Observe others’ facial expressions, and if you get a thought, label it, “just a thought”, and gently return to whatever you were doing.
Day 6:
Label Your Thoughts
Throughout the day, use your bridging awareness practices (come to your senses) to bust stress and stay relaxed, and focused.
When thoughts pull you away from your activities, label them.
e.g. “I am having the thought…’____________’.” Then use your senses, e.g. by listening to the ambient environmental sounds around you.
Day 7:
You may ask yourself, Can listening to background sounds, feeling my feet on the ground, and being aware of what I touch really help my PTSD symptoms? Can it really be so simple?
If you keep applying these exercises, every cell of your body will shout “YES!!!”.
It seems that multi-tasking is the the worst thing that someone with PTSD can do. I have to stay in the present moment and be aware of all of my senses, in order to turn off my Identity System (I-System).
The I-System corresponds to the default-mode network, and the mind-body bridging corresponds to the executive network.
When your default-mode network is not overactive, your executive network takes charge, regulating your mind so you function at your best.
The I-System is responsible for keeping your PTSD symptoms going. The mind-body bridging quiets the I-System, letting us heal ourselves from trauma.
Imagine a big switch in your brain that turns the I-System (default-mode network) on and off. When the I-System is on, it switches off your executive functioning. When the switch is off it rests, letting you heal and live life at its best.
Mind-Body Language: damaged self vs true self.
The key to healing successfully is to use the mind-body bridging tools in my daily routine.
