Letting the negative self talk go
Yesterday I wrote a post saying how I struggle with saying a lot of negative things to myself and I got a lot of helpful suggestions.
Sometimes challenging my inner bully can be almost impossible, especially in the moment when i'm angry or upset at myself. But there is alternative, recognising that the inner bully is there and giving myself space to recognise it, accept and let it pass.
Have a look at this link where @Kaz-RO explains a bit more of the process.
@Ben-RO suggested that I make a thread so that a few us can work on this together, I know that I find doing things with other people a lot easier.
Hopefully some of you want to work on this too and we'll use this thread to talk about how we're all going with it and post some updates!
Okay, how did everyone find that one?
What did you notice about the song that you hadn't noticed before?
And most importantly, what was the song!
I noticed these little tiny dings, about half way through, there was about two and they were pretty quiet, I had it up fairly loud. It sounds like that iPhone message tone.
But I paid a bit of attention how there isn't just one voice, there are extra layers and how the whole song is pretty crackly and not super clear which is how its supposed to be.
I think you're making it a litttle too complicated @Bay52VU! Start by having conscious control, eventually it'll go back to automatic, when your brain runs off, you can ground yourself by going back to conscious control. And remember; Shoelaces!
I heard myself breathing, outdoor sounds like traffic.
I feel a bit more relaxed, but had trouble concentrating during this session as compared to some other meditation sessions I did in the past.
No worries @N1ghtW1ng maybe you'll be able to make it another day 🙂
What did everyone think?
It was ok, but I really haven't got the hang of the breathing thing. I still can't figure out how to breathe normally when thinking about breathing. It gets all tight and shallow and uncomfortable and that was pretty much the only thing I could focus on this time.
What sounds did you listen to and take notice of?
Traffic, cicada/frogs, my fridge, people in the stairwell, buzzing light. Strangely enough this time I didn't notice my watch! First time I didn't hear that haha.
How's everyone feeling after?
I heard my watch ticking, the stove on in the kitchen and the fridge.
I'm feeling a little bit more relaxed but didn't do as much for me compared to the last couple of times.
I'm glad it helped relax you a little bit @j95 . Maybe some types of mindfulness meditation work better than others for different things?
I love this activity you guys have started.... awesome
Yay! Great reading through the session from yesterday! Wish i coulda made it!
@Bay52VU something that can sometimes help when youre getting hang of breathing is to focus on breathing with your belly/ stomach/abdomen (whatever you want to call it). To get nerdy for a second, It's called eupnea or Diaphragmatic breathing .(Not everything in that article makes sense, but the main parts are accurate). It's the kind of breathing that happens automatically as part of the autonomic system (kind of the same one that keeps your heart beating without having to remember to do it :P).
Basically you use a muscle just below your lungs called the diaphragm to pull heaps of air into your lungs. If you just focus on expanding your belly as you inhale it'll pretty much just happen by accident.
The other type of breathing that we do is called chest breathing and it's the type of breathing that happens when we're feeling pretty anxious and also when we're concentrating on breatthing but have never been made aware of the different types!To do that kind of breathing the muscles between your ribs have to pull open to let in air and it takes a LOT more effort.
Anyway, have a go at breathing with your hand on your stomach and making your stomach go in and out with your breath...if that makes sense, it can take a bit of getting used to paying attention to because it's something that we normally do completely without noticing. Hope that helps!
I'm still gonna be in for 5:30 AEST if anyone's still keen @Creativegirl12 @j95 . (PS @N1ghtW1ng feel free to join in!)
Which one do you want to do?
Boom. Just got home.
I'm doing alright, sleepy but with excess energy, feelings playing the pendulum game but all good.
How about you?
