Potential Challenge: The Mindful Way Through Depression (starting 15th Of June 2015)

[Changing4Best]

I think I'll pass. Thanks for thinking of me though.

 

[DharmaGirl]

I'm in! Because I was able to feel compassion for myself and what I was going through, I feel totally ready and excited to start a new challenge! This is a perfect one for me!

 

[DharmaGirl]

@WildMermaid, I also have depression, but I have found that noticing thoughts and not getting caught up in them helps. Having a group also helps keep the positive momentum going. I'm looking forward to getting to know everyone here better.

 

[ms spock]

Anyone who wants to be part of the challenge PM me please so I can add everyone to a Conversation.

 

[ms spock]

Its a good book.

Are you interested in being in the challenge @Nighthawk?

 

[ms spock]

3:38:17 (from the 5:14:54 youtube version) it is suggested that you don't start Mindfulness Practice whilst in a depressive episode, that you wait until the worst of it is over.

It is important that each and every one of us takes really good care of ourselves.

 

[ms spock]

I will add detail to this, so it will be edited.

Doing at least 5 minutes of day would be important so as to be part of the 8 week challenge.

Week 1 of Formal Practice (More detail in audiobook or book)
Do the body scan on (track 2 or ) do it every day whether you feel like it or not. (More detail in audiobook).
One activity like brushing your teeth and noticing each time mindfully. Then practising and remembering to practice (so you forget then you practice remembering and being kind to yourself in your forgetting.)
Eat at least one meal during the week mindfully.

Week 2 of Formal Practice (More detail in audiobook or book)
Do the body scan -
10 minutes of Mindfulness of Breathing.
Choose one routine activity for the week to notice each day - be present and attentive for that activity.
Be aware of one pleasant activity whilst it is happening during the week. Write it down.

Week 3 of Formal Practice (More detail in audiobook or book)
Stop body scan - Do mindful standing yoga then Do longer sitting practices.
Choose one routine activity for the week to notice.
Practice the 3 minute breathing space (scheduled three times per day.)(Track 7)
Awareness of one unpleasant or stressful event per day.

Week 4 of Formal Practice (More detail in audiobook or book)
Mindful yoga, mindfulness of breath (Tracks 3,4,5)
Responding not reacting
Breathing Space (scheduled three times per day.)

Week 5 of Formal Practice (More detail in audiobook or book)
Suspend mindful yoga -
Primary focus becoming more aware of aversion - cultivating opportunities more skillfully attending
Mindfulness of Breath (Track 4,5)
Difficulty or concern to mind for 5 minutes. Responding gently and kindly to body sensations 3 minute breathing space to end.
Breathing Space (scheduled three times per day.)

Week 6 of Formal Practice (More detail in audiobook or book)
Focus on Thinking
Daily recommended sequence Track 4,5,6 Mindfulness of Sounds
Cultivating Choiceless awareness (on own but not for people whose minds are too busy and chaotic) 3 minute breathing space to end.
Breathing Space (scheduled three times per day.) Opening the door of skillful. Opening the thought door.

Week 7 of Formal Practice (More detail in audiobook or book)
Alternate without guided practice.
40 minutes per day of body scan - 2 or 3 practices mindful yoga, mindfulness breath or choicless awareness.
4,5,6 optional choiceless awareness or awareness of the breath
Breathing Space (scheduled three times per day.) Opening the door of skillful
Revisit all practices body scan, mindful yoga

Week 8 of Formal Practice (More detail in audiobook or book)
Revisit all practices body scan, mindful yoga, mindful breathing
Breathing Space (scheduled three times per day.)

 

[ms spock]

This is an messy, humble but realistic example of how I am doing mindfulness at this time. I know there are some people on this forum that do mindfulness very well. There are millions of people that do it very well worldwide. I am still pretty all over the place with it.

This morning I did two body scans (yes my mind wandered quite a bit) so I did it twice. I was more not there than I was there this morning - but that is okay - it just ebbs and flows. Sometimes you are more there and sometimes you are less there. I aim for non judgemental noticing of what is going on. And I forget to breathe, I forget to listen to the audio. I get it all wrong most of the time, but that is not a problem because in mindfulness you don't have to get anything right - you just do it.

I am going to do the breathing space three times today. That is at 5:10:45 on the youtube audiobook. It is three minutes.

I have done 2 breathing spaces so far today.

I did mindful brushing of teeth. (mind wandered many times - in fact I ended up walking around the house - yes literally around the house - how does this go with mindful brushing of the teeth. Good question I say. I decided to do mindful walking whilst I was doing mindful brushing of teeth - tomorrow one thing at at time) - it is not the quality of the mindfulness it is the doing of the mindfulness without judgement, with kindness and with compassion.

I did some mindful eating of a meal well 30 seconds here and 30 seconds there.

I did plenty of mindless stuff as well but it is improving very slowly but over all.

So any White Western ideas of perfection or getting it right - well it just doesn't happen in mindfulness it is more messy, more fluid and more just other stuff.

 

[ms spock]

Just a few notes I wrote to another member - about not doing judgemental mindfulness with your self.

But that is not mindfulness - doing it to "fix" yourself - that is coming from a place of condemnation, judgementalness and criticalness. It sets you up to really get stuck in rumination in your mind. It sets you up to feel "wrong", and I don't think that is helpful.

It is more helpful to do "mindfulness" from a place of non-judgementalness and compassion (hilarious that I am typing this to your really!!) That takes a bit of shifting in attitude - so at the beginning you have to have compassion that you have so much critical judgementalness and condemnation of yourself.

There is no meditating trauma away - anyone who suggests that to you, is essentially inexperience in the ways of trauma. Even worries can't be meditated a way - for major depression you need CBT, DBT or medication or/and exercise or whatever combination that an experienced and well trained professional comes up in consultation with you. The Mindful Way Through Depression states clearly (several times) that beginning mindfulness during a depressive episode is not helpful or advised. Issues also can't be meditated away - and thinking that you can meditate your worries/issues/trauma away is to put an immense amount of pressure on yourself and your mindfulness practice. I have made this mistake and I am sure I will come back to making this mistake again - I don't judge myself so much for making these mistakes now.

I would suggest for someone living in such an hothouse and abusive and retraumatising situation as you would do 1 minute three times a day - and aim for a curious compassion or a gentle way with yourself.

I am only a real beginner with this stuff - so seek out those with knowledge and resilience and take what feeds you positively and focus on taking that in.

 

[DharmaGirl]

I do mindfulness meditation, and have for over 3 years, and I'm confused. My Buddhist teacher says that meditation will bring you in touch with those issues that need to be healed. I guess I see what you mean about they can't be meditated away, you have to sit with them and work through then with meditation and mindfulness, compassion for self and others, and forgiveness for self and others. My last therapist told me that Buddhism would help me more than therapy. I guess if you think that sitting for 30 minutes a day will heal you, I agree that that won't work.

I bought the book and CD, but I haven't started it yet. I'm looking forward to it. I used to be so dissociated when I started therapy 3 years ago that I felt like I was in a movie. There was this lovely fog all around me and nothing was very real. I really felt safe like that until something woke me up. Now I'm more mindful and awake, and it feels good. There is a lot of good in the world.

 

[ms spock]

I do mindfulness meditation, and have for over 3 years, and I'm confused. My Buddhist teacher says that meditation will bring you in touch with those issues that need to be healed. I guess I see what you mean about they can't be meditated away, you have to sit with them and work through then with meditation and mindfulness, compassion for self and others, and forgiveness for self and others. My last therapist told me that Buddhism would help me more than therapy. I guess if you think that sitting for 30 minutes a day will heal you, I agree that that won't work.

Your teacher is giving specialised advice for your particular level of mindfulness - you have the concepts and language of compassion for self and others and forgiveness for self and others - you have 3 years under your belt @DharmaGirl. I would go with your real life meditation/mindfulness teacher who knows you personally over anything I might type.

@VioletButterfly and I have been talking a little bit on the forum - so my focus was on not using mindfulness to judge and punish yourself - that you do mindfulness with a sense of spacious and compassion for your self, rather than as a critical fixing up of yourself.

Different people learn are at different stages with their mindfulness - I had to deal with the self hatred and so forth so perhaps I am a little bit helpful for people right at the beginning with this.

You have your own stuff which works for you @DharmaGirl, go with it.

I am also aware that @VioletButterfly is doing caring in a difficult situation so I was trying to frame my comments surrounding that.

I bought the book and CD, but I haven't started it yet. I'm looking forward to it.

:D

I used to be so dissociated when I started therapy 3 years ago that I felt like I was in a movie. There was this lovely fog all around me and nothing was very real. I really felt safe like that until something woke me up.

Pretty brave stuff if you ask me.

Now I'm more mindful and awake, and it feels good. There is a lot of good in the world.

Great stuff that you have done for yourself there.

 

[DharmaGirl]

Thanks for explaining. I was just confused. I have a talent for being confused. I tend to ask a lot of questions when I am not sure, and one of my ex friends said that I was argumentative. I hope you don't think so. I am just trying to clarify. You are also a wise person, and have given me some of the most helpful advice I have ever received, so I know what you type it true and meaningful.