Going into a guided body scan meditation. Holding the intention to explore sensations in the body as they arise. Doing so by placing and moving attention throughout the body.
“… Taking a few moments to settle in. Lying down on your back on the floor, on a mat or on a bed. Or allowing yourself to sit up on a chair or a cushion if that is more available to you.
Bringing attention to the body where it makes contact. Perhaps noticing sensations of pressure, heaviness, lightness or no sensation.
Bringing awareness to the entire body: front, back, to the sides and everything between. Maybe feeling calmness, tension, ease or restlessness. The task is simply to notice and pay attention to the body as it is – right now, in this moment.
Now bringing attention to Breathing. Wherever the breath presents itself most dominantly, most vividly. Making this the focus of your attention.
On an out breath, now letting the breath reside in the background and on an in breath moving attention to the back, the sides and the top of the head. Noticing any body sensations as they present themselves here. Sensations can be warmth, dryness, tingling, heaviness or pressure. You may notice to register a blank, no sensation or numbness. Then simply noticing that.
Whenever attention is being pulled, the mind wanders – noticing where it went and then gently escorting it back to the focus. Here, the back, the sides and the top of your head.
MBCT is a solid evidence-based program with an expansive body of scientific research. It combines Mindfulness Practices, as a way of being present in a non-judging manner, with Cognitive Behavioural Therapy (CBT) as a way of becoming aware of and to prevent downward spirals and negative thinking patterns.
Expecting a baby or recently became a Dad? Do you have questions about labour, birth & life with a new baby? Join us for a casual yet informative Urban Dads event. Bringing expecting and new Dads together, over a drink to discuss typical and specific challenges.
Our mailing address is: Sebastian Droesler – MCouns, Dipl-Psych, B.B.A., reg BACPThe Mindful Men Limited1302 13/F Tak Woo House 1-3 Wo On Lane, Lan Kwai FongCentral Hong Kong, Hong Kong 99999 Add us to your address book
You can improve your emotional balance in the New Year by joining the MBCT program in a boutique group setting. There are 2 slots left to join Sebastian’s Mindfulness-Based Cognitive Therapy (MBCT) program in February.
This solidly composed program was particularly designed for people who know themselves having periods of depressed mood, downward spirals of anxiety and recurring negative thinking patterns.
Mindfulness-based programs have become more and more popular and are often held in large spaces with a mass atmosphere. However, I will keep the group size below 10 participants for a more boutique-like learning. Please register asap.