How to achieve mindfulness effortlessly

[Sally Baker 31]

Mindfulness is recognised as an important therapeutic approach for a range of issues. Therapists Sally Baker, and Liz Hogon understand, and particularly focus on the power of the mind body connection to harness the power of the mind to resolve, and release self-limiting beliefs, and end self-sabotaging behaviour that impacts on the physical body.

The idea of mindfulness has entered the mainstream in the last few years and the term gets bandied about regarding many activities but is traditionally associated with meditation, and spirituality. In common use its definition is pretty vague, however in purest terms mindfulness involves acceptance of our thoughts, and feelings without judging them. When practicing mindfulness our mind is peaceful and thoughts are purely aligned with what we are experiencing in the present moment with no reference to the past, or future.

Mindfulness is recognised as an important therapeutic approach for a range of issues. Therapists Sally Baker, and Liz Hogon understand, and particularly focus on the power of the mind body connection to harness the power of the mind to resolve, and release self-limiting beliefs, and end self-sabotaging behaviour that impacts on the physical body.

They specialise in working with people to resolve issues around disordered eating so that those who have struggled with food issues for years can successfully achieve a healthy weight, and finally feel comfortable around food. They are also the co-authors of 7 Simple Steps to Stop Emotional Eating (Hammersmith books 2015).

They increasingly recommend, and facilitate mindfulness practice as part of their therapeutic approach to help over come anxiety, and negative thinking. People who are mindful at meal times for instance, as opposed to eating in a zoned out, or distracted manner tend to eat more appropriately. This can have healthy repercussions for successful weight loss as well changing negative habits, and beliefs around eating, as well as improving a person’s over all relationship with food.

Recently scientists have found beneficial associations between mindfulness and physical activity. Early results suggest that people who deliberately immerse themselves in the feeling of moving, and the subtleties of their surroundings during exercise often achieve a deeper satisfaction from their session, and want to repeat the experience more often. Mindfulness while practicing gentle movement, or exercise can enhance the acknowledged benefits to the mind, body and spirit associated with being physically active.

However, turning off the internal voice and simply just allowing the mind to be at peace is not as easy for some to achieve as they may have been led to believe. If on reading this your response is, ‘What inner voice - I don’t have one’, then that is your inner voice. Your inner voice runs a continuous internal dialogue commenting on everything you do, and often makes judgments on how well you do it too. For many people their inner voice is rarely a source of uplifting encouragement. It is more likely to be an unremitting flow of self-criticism, and negative self-judgements. Tuning in, and clearly hearing your inner voice is the crucial first step to silencing the draining, and dispiriting stream of negativity that can hinder true mindfulness.

Sally and Liz both encourage their clients to spend a little quiet time, just a few moments, every day for about a week to tune-in to their inner voice, and simply listen and note down the negative statements. A therapy tool they use to facilitate this is called Emotional Freedom Technique, (EFT or Tapping). EFT is an energy therapy that has proved highly effective for revealing true feelings, in this case the almost constant negative, chattering of the mind.

Once you have a greater awareness of your own unique brand of negative self-talk you can then apply another of their core therapy tools called Percussive Suggestion Technique (PSTEC) to turn-down, or break the emotions attached to the negative beliefs you have about yourself. Turning off your negative self-talk is the beginning of a powerful journey towards true mindfulness, and living in a more satisfying way.

Therapy Tools for you to try -

Emotional Freedom Technique

Originating in the US, Emotional Freedom Technique (EFT) has been around now for over 25 years. It is easy to learn as a self-help tool, and can be applied to alleviate a myriad of negative emotions. The technique involves tapping with two fingers on various points mainly on the face, and upper body. It works on the same energy lines, or Chi meridians as acupuncture, the traditional ancient Chinese medicine. Whereas acupuncture is used to relieve physical conditions EFT works on dispelling uncomfortable emotions. EFT is measurable in its affect by setting a SUD rating at the beginning of your work, and checking back in after a again after performing a few rounds of EFT. SUD means Subjective Unit of Discomfort. It uses a scale from zero to 10 to assess the degree of negative feelings you experience around a particular issue. Zero is none at all and 10 represents the highest level of discomfort. N.B. It is recommended you begin learning to use EFT with issues that are not too distressing. Working with EFT begins with a set-up phrase that helps to focus the mind on the issue you are working with. After repeating the set up phrase three times a short reminder phrase is spoken as you follow the tapping guide.

EFT for you to try

Follow the instructions on the free pdf.

To begin with try using EFT on the following set-up, and as you tap around allow yourself to become aware of changes in your emotions, or thoughts as they will provide insights for future tapping rounds.

“Even though I find it really hard to quiet my mind and just be in the moment I completely love and accept myself as I am now, even though that is hard for me.” Repeat the set up sentence three times. When you consider that set up give it a SUD rating, or alter the set up so that it more fully reflects how you feel about being present and mindful. Use the reminder phrase as you tap on each point “Hard for me to feel peaceful.”

Think of EFT as peeling back the layers of an onion. This is merely the outer layers but as you tap more you will reveal to yourself your real blocks to allowing your mind to quieten, many of which will centre around negative limiting beliefs such as I can’t do this, I’m not good enough at this, or I’ll never be able to do this. You’ll know what your limiting beliefs are. After a few rounds of EFT, especially if you customise the words to suit your own unique experience you may notice a change in how you feel or think about the prospect of allowing your mind to be still. You can check this for yourself by re-assessing your SUD rating.

Percussive Suggestion Technique

Percussive Suggestion Technique (PSTEC) was created by Tim Phizackerley in the UK over a decade ago. It involves listening and interacting to an audio click track. The listener taps with the fingers of both hands to a complex sequences of three rhythms that Tim devised. As an expert in artificial intelligence Tim uses his knowledge of how the brain processes information, and in particular memory to effectively turn down, or break the connection between negative emotions attached to memories, or events from the past either real, or imagined.

PSTEC for you to try

There are no reminder phrases with PSTEC. It works very differently from EFT. Remember a time when your mind was really racing and just full of babble, and negative self-talk. Focus on the feelings of frustration about not being able to have respite from your over-active mind. For many people, negative memories around unsuccessfully trying to achieve mindfulness make them believe they simply can’t achieve that state. Focus on one, or two particularly strong memories when your mind was just racing along with a million and one thoughts, and then set a SUD rating. Listen and interact with either one of the two free click PSTEC tracks, and you should very quickly begin to feel less negative about aspects of your belief that you cannot achieve mindfulness. You can decide how much better you feel by re-assessing your SUD rating.

You can learn more about these powerful techniques for yourself and download the free EFT pdf guide, and two free PSTEC Mp3 click tracks from www.your7simplesteps.com (see Resources).

[_Kate_ 2,224]

I have tried meaningful meditation before, as I use it in my job with others and I just can't seem to relax enough and then find it irritating that I can't. However a lot of people I work with have been able to do it and really feel its doing some good. I feel a bit two faced telling people how good it is and not being able to reach that point of peace myself lol.

EFT rocks.

Thanks for posting this!!

Kate

[Sally Baker 31]

Hello Kate, thanks for your comment. I think a lot of people find mindfulness far more challenging than they let on :-)

It's great you are a fan of EFT. It was the first therapy modality I learnt and I remain committed to the process. It might be interesting to use EFT to track back and reveal something more behind that feeling of irritation you have when you attempt to meditate. I use EFT to focus on a negative emotion and track it back to the first occurrence or an earlier occurrence of the same emotion. Keep tapping until you have that A-HA moment and then I would use PSTEC to break the negative emotion attached to that memory or event. You may find once you've cleared old, cruddy stuff you find it much easier to meditate. How great would that be ? Regards Sally