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A Simple Practice for Balanced Mood: Breath, Body, Sound Meditation

Where the mind goes….. the mood follows!

Future tripping and worry are linked to anxiety. Rumination on the past, is linked to sadness and depression.  So, the key to maintaining balanced mood is to hold non-judgmental attention in the present moment. Since minds time travel, and bodies don’t, practice actively moving-holding attention in the body.

The Practice.

Step I: Identify the spot where you feel the physical sensations of breathing most strongly. It may be the belly, chest, or nostrils.

Hold your attention there, as you inhale and expand the belly as the air comes in, feeling the belly contract on the exhale.

Repeat three times, as you anchor your attention on the physical sensations of the breath as it comes in and goes out.

Step II: Expand your awareness to attend to the feeling of your body surrounding the feelings of breathing.

Feeeeel yourself inside your skin suit.

Notice that you inhabit this vehicle called your body.

Step III: While continuing to hold awareness of the sensations of breathing, and your body as a whole…. Add awareness and attention to sounds around you.

Letting go of judgments of what sounds should or should not be there. Attend to the sounds as if you are listening to an odd piece of contemporary music. Letting go of interpretations, assumption, and judgments, and just experience the sounds.

Remain still for just a moment as you hold awareness of Breath, Body and Sound.

PAUSE: Notice how you feel after practicing this exercise. What do you notice?

Take a Mental Snapshot.  You have more influence on how you feel than you realize.

These three steps can train you how to actively practice stepping back from the turmoil of life’s drama, while still being present and ready for adaptive responding.

If you would like to learn more self-help skills to build your resilience and self-mastery, sign up for the Mindful-Mastery Skills Weekly here. Or follow me on Facebook(link is external) , Twitter,(link is external)  or Instagram! 

 

A Simple Practice for Balanced Mood: Breath, Body, Sound Meditation

Lara Fielding

Lara Fielding is a licensed Clinical Psychologist, who teaches, supervises, and specializes in the Mindfulness-based Cognitive Behavioral Therapies (CBT). Her private practice is in Los Angeles, where she is also an adjunct professor at Pepperdine University, Graduate School of Education and Psychology, and a Supervisor Psychologist at the UCLA Department of Psychology Clinic. Dr. Fielding teaches clients how to master the auto-pilot tendencies of the mind-body emotional system with mindfulness and self-care skills. As a behavioral psychologist, she works with clients to empower their skillfulness in managing stress and regulating difficult emotions. The skills she teaches are based on her research at UCLA, Harvard, and Peperdine, to incorporate the psycho-physiology of stress, emotion and cognition. Dr. Fielding has exhaustively studied the Mindfulness-Based CBT treatments (DBT, ACT, MBSR, MBCT) and their application for problems with Emotion Dysregulation. From this study, she derived a set of therapist guidelines for evidence-based practice. Dr. Fielding’s work is further informed by her research experience at UCLA and Harvard. Her research there explored the relationship between health behavior and the psycho-physiological effects of stress on cognition and emotion. Dr. Fielding is trained and experienced working with groups and individuals suffering from the effects of traumatic experiences, anxiety, and mood disorders. She has taught hundreds of clients concrete skills to better manage difficult emotions in the face of stressful life situations. With these cognitive and emotional skills in place, clients are guided towards personal values consistent behavioral change, in order to achieve their life goals.


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APA Reference
Fielding, L. (2017). A Simple Practice for Balanced Mood: Breath, Body, Sound Meditation. Psych Central. Retrieved on August 19, 2018, from https://blogs.psychcentral.com/mindful-mastery/2017/04/a-simple-practice-for-balanced-mood-breath-body-sound-meditation/

 

Last updated: 3 Apr 2017
Last reviewed: By John M. Grohol, Psy.D. on 3 Apr 2017
Published on PsychCentral.com. All rights reserved.