MSU Extension Mindfulness for Better Living

Transcript

[Music] We have thousands of thoughts every day, as our brains are constantly scanning for danger to keep us safe, and marking off a to-do list of all the things we need to accomplish. Sometimes our brain's negativity bias grabs onto any negative thoughts that pop up and holds onto them tightly. With mindfulness, we can practice relaxing our brain's grasp on these thoughts and let them go. Mindfulness practices help teach us that you are not your thoughts, and your thoughts are not necessarily reality. Decentering is a skill that can further reinforce this principle. Decentering is the ability to detach and recognize thoughts and judgments as being separate from ourselves. This skill can also help prevent rumination, or getting stuck on these thoughts for long periods of time. Research indicates that decentering can help build resilience to stressful situations and likely plays an important role in reducing feelings of depression and anxiety. Let's try it together! I invite you to follow along with this guided decentering practice. We will identify and release a negative or stressful thought during this practice. Rather than choosing a deep fear or worry, try selecting something small or annoying that has happened recently instead. If thoughts ever become overwhelming, you can always stop this practice at any time and attend to your needs. Taking care of yourself always comes first. With that in mind, I invite you to settle into a comfortable position as we prepare to begin. You may choose to close your eyes if you feel comfortable doing so, or soften your gaze for the duration of this practice. We will signal the beginning and end of this practice with the sound from a bell. [bell sound] Welcome to this decentering practice. We will begin this practice by bringing our attention to our breath, noticing each inhale and exhale. Not trying to change our breath, but finding and settling into a comfortable rhythm. Reminding ourselves that our breath is always with us and can help ground us in the present moment. Thoughts and emotions may come up during mindfulness practices, and this is perfectly normal. Identify and select a thought that has come up recently. Imagine this thought floating above your head as a trail of thought bubbles appear, slowly connecting and surrounding that thought inside of a cloud. This thought may have felt important at the time, but this thought does not matter right now in the present moment. With each breath, one of the bubbles connecting this thought to you gently dissolves and fades away. On each exhale, this thought begins to drift further and further away. You notice as the thought gets smaller and smaller. Allow it to drift. Allow it to leave. Observe as the thought fades softly into the distance before disappearing completely. Returning our attention to our breath, allow yourself to simply exist in this present moment. Breathing. Relaxing. Releasing any tension. Know that you can always return to this practice whenever you like. As we come to the end of this practice, you may choose to take a moment to extend some gratitude and compassion towards yourself for taking time to engage with this practice. Slowly begin expanding your awareness from your breath outwards to your body and surroundings. And when you're ready, you may open your eyes and exit this practice, continuing with the rest of your day. [bell sound] This mindfulness practice is provided by Michigan State University Extension. For more information about upcoming health programs and resources, you can visit our website at www.extension.msu.edu/healthprograms