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Do It for Yourself Now!

Chapter 5:

I. A warning for beginners

Caution!!! You are now starting the maintenance of your central life system! Even when life is at its worst, and is "deep in the garbage pile" - hasty actions can make things even worse.

Though none of the people who have used the proposed procedure reported harmful effects to their system, one can never be sure whether or not you, or any of the other future users are the exception to the rule. So, do not be a hero! Do not try to challenge too many unpleasant emotions or bad feelings while you are only on the first steps of the new procedure. Do not do it even if you take all precautions and responsibility.

Moreover, consider the fact that previous users reported that concentrated attention to a sensation or a feeling may sometimes strengthen it temporarily. They also reported that, frequently, the unpleasant feeling focused on can unexpectedly change into another intense and unpleasant one - before relief comes and saves you.

Therefore, the use of the suggested procedure for the self-maintenance of the emotional system - without an experienced friend or coach - is not recommended to those at "high risk" for emotional flooding or acute psychosomatic disturbances. These reservations are also relevant to those who are in intensive medical treatment, intensive psychotherapy or any other intensive therapy or think they need it - whatever the reason may be.

It is not recommended to be self-applied by those who are cowards or only very anxious as they are liable to get an anxiety attack.

However, if you are really curious or of the inquisitive type, or just want a basic improvement in your feelings or a complete betterment of your emotional climate - you are invited not merely to read the following pages, but also to take the following steps:


 

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II. First stage - beginning steps of guided sensate focusing

Caution!!! You are now starting the maintenance of your central life system! Even when life is at its worst, and is "deep in the garbage pile" - hasty actions can make things even worse.

Though none of the people who have used the proposed procedure reported harmful effects to their system, one can never be sure whether or not you, or any of the other future users are the exception to the rule. So, do not be a hero! Do not try to challenge too many unpleasant emotions or bad feelings while you are only on the first steps of the new procedure. Do not do it even if you take all precautions and responsibility.

Moreover, consider the fact that previous users reported that concentrated attention to a sensation or a feeling may sometimes strengthen it temporarily. They also reported that, frequently, the unpleasant feeling focused on can unexpectedly change into another intense and unpleasant one - before relief comes and saves you.

Therefore, the use of the suggested procedure for the self-maintenance of the emotional system - without an experienced friend or coach - is not recommended to those at "high risk" for emotional flooding or acute psychosomatic disturbances. These reservations are also relevant to those who are in intensive medical treatment, intensive psychotherapy or any other intensive therapy or think they need it - whatever the reason may be.

It is not recommended to be self-applied by those who are cowards or only very anxious as they are liable to get an anxiety attack.

However, if you are really curious or of the inquisitive type, or just want a basic improvement in your feelings or a complete betterment of your emotional climate - you are invited not merely to read the following pages, but also to take the following steps:

First step - know thyself

Sit comfortably, with support for your head so that the nape of your neck is relaxed, the head and the neck are in a relatively straight line with the spinal cord which is straight as well. This will prevents muscular tensions in the neck from interfering in following tasks.

After reading the beginning paragraphs, you will be advised to take a small tour of your body. The starting point may be the place you are usually aware of or feel once you have "decided" (or discovered or discerned) that you are in a bad mood, or that you have unpleasant emotions or feelings or sensations. It is recommended that you choose as the starting point, the place where you are now feeling the worst.

Usually this point is located in the intestines, chest, neck, or the head. Less frequently it is located in the nape of the neck, shoulders, back, feet or hands. Sometimes it is hard to find a more accurate address to those feelings as many of the parts in our body have scientific names which are not part of our daily vocabulary. Another contributor to this difficulty is the common lack of proficiency in focusing attention on feelings and sensations that are of a low or moderate intensity.

After you pay a brief notice to the starting point, start to scan slowly the various regions and organs of your body. Pay attention, for a short while, to the various sensations of each - whether you can define them as pleasant, unpleasant or neutral.

It is recommended to start the tour in your body - now
After completing the first tour, it is worth doing again - parallel
to reading the following paragraphs:

Last Updated: 22 November 2016
Reviewed by Harry Croft, MD

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