helps with calibration. Start with 2-5 minutes of blanknessāin the beginning, I wouldnāt do it for too long if you easily dissociateāwhen certain emotions, thoughts, actions come up you restart āthe timer.ā Theyāll try to creep back in.. You may notice your features, remember incomplete tasks, etc. keep clearingā¦ until it's you and your reflection. After finishing, everything cleared rushes in and that's when you create something to honor the energy allowing it to exist outside of you. I learned this from behavioral training and years of trial-and-error coping mechanismsā¦ all the research I looked into kept saying look inwards. I added the mirror part similar to mirror exposure therapy, like looking into a lake, because itās easy to go in when you can see the outside inside.
1d ago
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I think this is exactly what i'm missing in my "treatment plan" thank you so much
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This is (I think?) a form of meditation, but it's what I use to calm my mind, especially when I've woken up in the night and need to get back to sleep. I learned it from my favorite dance teacher who starts every class with this exercise. What you do is just tell yourself things, in sentence form, that are true about wherever you are right now. Majority of them should be sensory things. Like, "I feel my sweat pants on my leg." "I feel the heater blowing my hair." "I hear a car passing outside." "I see a gray sky." "I taste the apple pie I had for dessert." Just statements about what is true right now -- and this is the important part: WITHOUT COMMENTARY. Of course, because you have a human brain and this is what it is hard-wired to do, your will start supplying commentary anyway. So when that happens you just notice it, and absolutely don't judge it or anything, it's just another "fact of the moment" -- "that was commentary." You acknowledge the commentary and then go back to stating other (non-commentary) facts until the next bout of commentary, which you then acknowledge and move on from -- or until you fall asleep, which happens shockingly fast for me once I notice and move on from my first bout of commentary. Eventually you might feel like you've run out of facts so you can start saying the sentences over to yourself, with more space in them to take up more time, and somewhere in there, a sense of peace develops? A place where, just for a moment, thoughts get lulled into taking a break? I find that as soon as I notice that I'm in that peace, huge thoughts come FLOODING IN, and then I have to calmly and gently be like, "this is commentary. back to the facts." It's refreshing and it takes a very passive form of discipline, like, you should be as relaxed as possible -- lying on the floor or on a couch, not holding a single part of your body up, maybe eyes closed, total release, but not *total* because the thoughts do need to be guided -- not controlled, not judged, not even stopped. Just guided, like re-routing a little rivulet of water that's rolling down a hill.
Feb 11, 2024
I always forget about it and then remember again and Iām like oh yeah thatās why Iām not normal. You can write this into your journal every day to hold yourself accountable and keep track of your moods.
You can look up safe calm place meditation on YouTube but itās essentially a visualization technique where you imagine a place where you can be safe and totally at ease and the sensory experience of thatāmine was a grassy meadow with a stream of running water and cows mooing nearby. The more you build it up and return to it the more powerful it can become when you need it.
I really enjoy Tara Brachās body scan meditations and her felt smile meditation too.
These are all for trauma obviously and the TICES log isnāt really relevant, but they could be really helpful for stress too I think because most of them are just basic elements of well being and awareness. I need to get back on this myself in these trying timesā¦
Feb 6, 2025
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I suck at it, but when I actually sit and focus on the breath and observe my thoughts, it reminds me of how I used to think as a kid. my mind clears and really rich visions and feelings come back to me. Just glimpses, but I think it helps to just be reminded of that feeling. Then you can remember to recreate it in your daily life by staying present.
I should really meditate more
Mar 24, 2025
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