The Coping Kete

No. 140: Observe the Facts of the Moment

This week, to attain, maintain or regain my sense of wellbeing…

 once a day, I will practice distracting myself from unhelpful thoughts by mindfully interrupting myself in the middle of an ordinary daily task  and spending a few seconds observing and describing the current moment to myself without using any emotional words. While I am observing and describing the current moment to myself I will practice belly breathing to help me relax. Once I have observed and described each element of my current moment to myself, I will go back to my task. 

I could use an alarm to help me remember to interrupt myself each day.  

I will pass my mind over the space I am in, the people present, what they are doing, what the air feels and smells like, the weather, the sounds around me, the scene out the window, the position of my body in the room, the sensations within my body – all of the physical facts of the moment.  If I notice my mind making judgements about anything I observe, I will watch the judgement pass by me like a train and turn my mind back to describing the moment around me. Everything but these observable facts is my perception. I can choose which perceptions to attach myself to and which perceptions to let pass me by. I will remember this as I move back into my task. 

Once I am comfortable with interrupting an ordinary experience to mindfully connect with the physical moment, I will add the strategy to my Personal Coping Kete as a way to interrupt distressing thoughts and get some space from my emotions. When I notice I am getting distressed, I will give myself permission to let go of my worry for a little while and turn my attention to my breath and the physical facts of the moment around me. I will keep observing and describing the physical facts of the situation until I have calmed down and am able to think a bit more clearly about how to cope. As distressing thoughts come into my mind I will observe them as they pass by, without chasing after them and turn my mind back to noticing the physical facts of the situation and continue with my breathing until I am feeling calmer.

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