As your attention reaches the base of the spine, think to yourself now my back is comfortable and relaxed. In Acceptance and Commitment Therapy (ACT), practicing mindfulness and acceptance is a way to begin to notice our present moment experience with less struggle.Below we provide links to a variety of exercises that many people have found helpful. Let them come and go, and keep your attention on the exercise. Use this worksheet to teach clients about several techniques they can use to practice and increase their mindfulness. Usually this is done alone, but it can be incorporated as one of many group exercises. Research suggests that people who practice the body scan for longer reap more benefits from this practice. Cognitive Defusion Exercise Harris (2009) provides an excellent cognitive defusion exercise used in Acceptance & Commitment Therapy: “Leaves on a Stream” Exercise (1) Sit in a comfortable position and either close your eyes or rest them gently on a fixed spot in the room. Leaves on a Stream Guided Meditation Script. Rather, what we have tried to do is take some of our favorite ACT values exercises and write some scripts for how they might be used in therapy. Time required: 20-45 minutes, three to six days per week for four weeks. Useful Metaphors (pp 28-32) 7. A 3-Minute Body Scan Meditation to Cultivate Mindfulness. (If you don’t have a raisin, any small nut or berry will do.) The treatment plan involves groups of about 8 members meeting for 2 hours, every week for 12 weeks. Acknowledgements: These are our seven favorite values exercises based on work with hundreds of clients and use in workshops and trainings. As you do this exercise, one of two things will happen: either your feelings will change - or they won't. (1) Sit in a comfortable position and either close your eyes or rest them gently on a fixed spot in the room. Ö&˜•%epÆ9Ï \AèB‘C¹±"÷YcTpÈâˆ%Êm@ʍ‚)ÅÍ¢„»nàó`ÍFµ-nJ¸oº§zh;e,_U¿jŒ¢ås°¼GJË2ðXœe s|Ç X$¡WAÌßV1Qu,ù[ü¢ÌCqWSŘ*äxZz)²`q>óÂyìÑ1Š2W¢ð …?Ø\¸óßɃL|PÛǪÄ4#Ñå§À3û0zO‚“‚ñÙívŒ† A¶£›íž†9a+½Ð0&ƒ=Ú* 2 Additional Mindfulness Resources. Acceptance and Commitment Therapy (ACT) is a “third-wave” cognitive behavioral intervention aimed at enhancing our psychological flexibility (Hayes et al., 2006). There’s a variety of free resources here, to use with Russ’s self-help books – “The Happiness Trap”, “The Confidence Gap”, “The Reality Slap”, “ACT With Love” – and his textbooks: “ACT Made Simple”, “Getting Unstuck In ACT”, “ACT Questions and Answers”. Throughout this exercise, all sorts of thoughts and feelings will arise. This mindfulness meditation script will help you bring your entire energy system into a state of spiritual awareness. Rather than suppress or avoid psychological events, ACT is based on the belief that acceptance and mindfulness are more adaptive responses to the inevitabilities of life. I invite you now to find a comfortable position, and you might like to gently push your feet into the floor, and get a sense of the … A 16 minute video guiding you to relax into your body and experience the emotions that are with you now.Script - Russ Harris Wherever you choose to do this, make sure that you’re A mindfulness body scan is a popular exercise for people starting to practice mindfulness. It guides the listener to adopt a simple stress release technique – that is, taking three deep breaths. (2) Visualize yourself sitting beside a gently flowing stream with leaves floating along the surface of the water. Take hold of the sultana Mindfulness and Acceptance Exercises. To do the body scan, you can either sit in a chair, or, if you prefer, lie on your back on a rug or mat. ^´q°üè3÷#'R–çÉqÛèîT˜ìÀ¶4' %Yo,´ÍOå ×ª³í^³9Œ˜=ápÃp(˜H. Mindfulness Relaxation Exercise Script • Mentally work your way down the spine, slowly relaxing and unravelling all the knots of tension and stress that may have built up. 1. Guidelines for effective use of self-disclosure with highly self-critical and shame prone clients Lovingkindness Meditation Exercises from the AWC Blog: The ‘ACT In A Nutshell’ Mindfulness Exercise. This meditation script is a simple guide for leading a body awareness practice. Definitions of mindfulness (p1) 2. The eyes are open, simply resting the gaze on Brief notes on ACT (pp 2 -10) 3. Body Scan Advanced. If you realise that your attention has wondered, briefly note what distracted you, then bring your attention back to the sultana. Pc­{[=¶ Breathing mindfully. Find out the impediments and mindfulness antidotes to emotions like anxiety, anger, fear, and sadness. Imagine you are sitting or standing in the middle of a stream. A brief mindfulness meditation practice to relax your body and focus your mind. Throughout the day, pause for a moment and take ten slow, deep breaths. ÎòR¥P¤ûÈYüOcÏÇâd”ç•­é¹2ÏÚtnÇ¥Î~04&nm¨Dš)q&áç{y9¸3*ÂÀ­½“ãtąW&Èðfzݳ/(gv¿¸»E‚'Y'SOM˜fNŽ~\’yº.|¼.,[Gî é~5VÁ^ÐéX 5 This mindfulness meditation script for anxiety includes time stamps to guide you when reading it aloud. As you do this […] Getting From Goals To Values (pp 33-36) 8. Before you enter into this mindfulness practice, find yourself in … Telephone: (03) 9015 9450 If you’d like us to contact you by phone, please send us a message here. SCRIPT FOR FULL MINDFULNESS PRACTICE BODY SCAN – 40 MINUTES Before we begin, take time to get yourself comfortable. The hands can rest gently on the knees or in the lap. Dropping Anchor: A Script In the ideal scenario, before starting this exercise, you’ve asked the client what she’s experiencing and she’s been able to tell you what thoughts, feelings, emotions, memories are showing up; this means you can refer to them specifically. Lovingkindness Meditation Exercises from the AWC Blog: -- In our groups for people who are highly self-critical, we have found that having the group extend wishes of lovingkindness to each group member using personalized lovingkindness phrases can be a powerful connecting experience and can help activate peoples’ social safety systems. The most optimal way to prepare for guided mindfulness meditation is to adjust this session to the time you have available – usually 20-45 minutes. Client handouts (pp 19-27 ) 6. The water is flowing away in front of you. The previous exercises helped you focus on being mindful of both internal … Please check your e-mail for a link to activate your account. ACT focuses on six core processes, several of which are addressed by the audio files and exercises that we have compiled below. BASIC MINDFULNESS-MEDITATION PRACTICE Sitting on a straight-backed chair or couch or on a cushion on the floor, allow your body to become still. The exercises include mindfulness meditation, body scan, mindful eating, and five senses. Focus on breathing out as slowly as possible, until the lungs are completely empty, and breathing in using your diaphragm. Please feel free to share it and pass it on to others who you think may benefit! The first portion of each session is devoted to a short mindfulness exercise and discussion. Home Account Affiliate Support Log Out Dashboard Workshops Courses *Mindfulness Teaching Fundamentals* How To Guide Meditations 28-Day Mindfulness Challenge Mindfulness of Eating Introduction To Mindfulness Gratitude Resources FitMind Meditations Worksheets Scripts Audio Quotes Lessons Workbooks Programs Slides Articles Clarification of White-Labeled Rights Certification … This exercise is not about changing your feelings. Compassionate Color Script; Eyes on Compassion Script; Paul Gilbert's Compassionate letter writing exercise Exercises to Help you Prepare fro Session. Notice the sensations of your lungs emptying and your ribcage falling as you breathe out. The back is straight without being stiff; the posture is relaxed, awake, and dignified. This guided meditation script is a popular Acceptance and Commitment Therapy (ACT) exercise. In-Session Compassion and Perspective-Taking Scripts & Exercises, Exercises to Help you Prepare fro Session. This worksheet will work best when you discuss mindfulness in detail, and practice a few techniques during session. 2. It also includes positive affirmations that can help to shift the subconscious mind. Eating A Raisin Script Mindfully Eating A Raisin Mindfully eating a raisin. Scripts for mindfulness exercises, and tips for creating your own (pp 11-16) 4. Perspective Taking Exercises from the AWC Blog: Collaborative Case Conceptualization with Highly Shame-Prone and Self-Critical Clients, Shame, Self-Criticism, and Compassion Measures, Paul Gilbert's Compassionate letter writing exercise, Guidelines for effective use of self-disclosure with highly self-critical and shame prone clients, Lovingkindness Meditation recordings and scripts, Lovingkindness meditation tracking worksheet, Holding and Being Held with personalized LKM phrase, Working with Clients to Identify Personalized Lovingkindness Phrases, Using Video to Elicit Flexible Perspective Taking and Compassion, Now and Then: Using temporal framing to facilitate more flexible, compassionate perspective taking, Teaching clients to “VOUCH” for themselves, Use of I/You Perspective Taking with Highly Self-Critical and Shame Prone Clients, Self-Enquiry into self-criticism, self-blame, and shame. Scripts for Building Compassion. It is focused on quieting the mind, while deepening your awareness of the mind-body connection. It doesn't matter either way. Guided meditation scripts are not the only useful resources for … Follow the body scan audio below by the famous Jon Kabat-Zinn, the father of modern mindfulness, or for a full body scan script see what we have written here. This new version of the RAIN skill is designed to foster self-compassion and a nurturing of the self. More mindfulness scripts that can also be client handouts (pp 17-18) 5. Acceptance and Commitment Therapy (ACT) is about helping people to relate to their thoughts and feelings in a more flexible and effective ways and to focus their attention on living well, in line with their deepest values. Its about accepting them; 4 Quick Steps to Emotional Acceptance. Breathing Meditation (UCLA – 5 minutes) Learn how to navigate mindfulness of emotions. Most of these exercises originated from others. Email: [email protected] Address: Psychological Flexibility Pty Ltd PO Box 31 Ringwood Vic 3134 This means that you shouldn’t feel like you’re in a hurry. Download these 200 guided meditation scripts to enhance your own mindfulness meditation practice and to lead guided meditations for other's well being. Mindfulness exercise The following are transcripts in various language for simple mindfulness exercises that can either be read by the therapist or shared with clients to … Note: Any type of food could be used for this exercise. © Russ Harris 2007 www.actmindfully.com.au russharris@actmindfully.com.au. At the beginning of most mindfulness-based stress reduction classes, we introduce this formal practice, which involves eating a raisin mindfully, to demystify the concept of meditation. This mindfulness meditation script is designed to assist you to explore your inner and outer experiences in the present moment. In it she presents a modified version of the RAIN mindfulness exercise (which has been around since the 1990s at least, and that she also presented in her book Radical Acceptance). Inner-Outer Experience. † The treatment plan’s mindfulness exercises went as follows: Session 1: Raisin Exercise; Session 2: Body Scan; Session 3: Mindful Seeing;