PDF Archive

Easily share your PDF documents with your contacts, on the Web and Social Networks.

Share a file Manage my documents Convert Recover PDF Search Help Contact



Emotion Regulation.pdf


Preview of PDF document emotion-regulation.pdf

Page 1 2 34558

Text preview


ii

Life is a series of breaths, Breathing is vital, essential, and more important than
any other body function. You can go without food for weeks, go without water for
days, but you cannot go without breathing for more than a few minutes.
Therefore, it is important to learn to be aware of our breathing, to brealhe
mindfully.

d

-l
$

our breath is with us always. Normally, our lungs absorb oxygen from the air,
and it is transported around the body in our blood to keep the cells alive and to
keep all our body functions working.

$
$
fl
$

,
l
J

I
I

t

,i

When we're distressed, the body's alarm system activates the adrenaline response. This causes
us to breathe fast and shallow, We use our chest muscles instead of the diaphragm, causing us
to experience unpleasant physical sensations.

Mindful breathing is simply a calm, non-judging awareness, allowing thoughts and feelings to
come and go without getting caught up in them.

+
&
*

jI

*

Thoughts will come into your mind, and that is okay, because that's just what the human
mind does. Simply notice those thoughts, then bring your attention back to your
breath i ng.

t'

Likewise, you uan notice sounds, physical feelings, and emotions, and again, just bring
your attention back to your breathing.

I
I
t
I

I

+

You do not have to follow those thoughts or feelings, nor judge yourself for having them,
nor analyse them in any way. It is okay for the thoughts to be there. Just notice those
thoughts, and let them drift on by, bringing your attention back to your breathing.

':"

Whenever you notice that your attention has drifted off and is becoming caught up in
thoughts or feelings, simply note that the attention has drifted, and then gengy bring the
attention back to your breathing.

I
I

I

I

I
I

I

I

Imagine that you have a balloon in your tummy. Every time you breathe in, the balloon
Each time you breathe out, the balloon deflates. Notice the sensations in your
abdomen as the balloon inflates and deflates. Your abdomen rising with the in-breath,
and falling with the out-breath.

inflates.

.t

I
I

Sit comfortably, with your eyes closed and your spine reasonably straight.
Bring your attention to your breathing,

It is okay and natural for thoughts to enter your awareness, and for your attention to follow
them. No matter how many times this happens, just keep bringing your attention back to your
breathing.

I

t

I

',8,i'eaff.t's'skr',tr/ 6ri'r,-'s

a focers fo,r'a;tteffif{ora a.nd reduces dJsfressing physicaX

6: Mirhalla

Artrac P, f>ral

l/itttt>n

s,e,Esafr'@r?s,

Tha l\arirlar

1f'l.t I