Download Living with Your Heart Wide Open: How Mindfulness and by Bob Stahl, Steve Flowers, Tara Brach PDF

By Bob Stahl, Steve Flowers, Tara Brach

In residing along with your center huge Open, Steve plants, a renowned mindfulness-based rigidity relief (MBSR) instructor, and Bob Stahl, writer of the bestselling Mindfulness-Based pressure relief Workbook, aid readers use mindfulness to maneuver prior the common emotions of disgrace and self-loathing and improve higher self belief and self-esteem.

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Extra info for Living with Your Heart Wide Open: How Mindfulness and Compassion Can Free You from Unworthiness, Inadequacy, and Shame

Example text

As you follow this thread to see how your narrative developed, you may become angry. You may feel like blaming those who were supposed to take better care of you. That’s okay. These moments of anger and hurt may help you reclaim feelings that you’ve lost touch with. That said, it’s important to acknowledge at the beginning of this inner exploration that the goal is not to find fault or place blame, but only to better understand how you came to feel deficient and unworthy. Of course, there are horrible parenting failures that deeply injure children, and these kinds of traumatic injuries are often passed down from generation to generation until someone in the succession of wounded innocents breaks the chain and travels the path to healing.

Feel free to have your eyes closed or partially open—whichever you feel most at ease with. If you keep your eyes partially open, your gaze should be more inward, on whatever you’re focusing on, rather than outward, where you may get lost in what you’re seeing. If you find yourself getting sleepy, you might want to open your eyes or stand up. The breath is an excellent focus for mindfulness practice. Your breath is always there, always coming and going. It’s also something that’s available to you anytime, anywhere.

Adding to the problem, emotions typically fly up before you can even notice that they’re coming. Usually you’ll notice an emotion only after you’re in it. Furthermore, once you’re in the grip of an emotion, it’s likely that you’ll notice only things that support that emotion and screen out those that don’t. This is why it’s so helpful to explore how you experience emotions in your body, as in the preceding exercise. Sensations that are connected to emotions can become a signal that you’re in the grip of an emotion before you automatically react to it, so that you can bring attention and intention to responding to the emotional signal more deliberately.

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