Notes for after this Sitting Quietly…

1. This second sitting quietly introduced a few more elements – actually ways to engage – that can be a part of any SQ.  One was another way to relax – by using a kind of “mantra” to distract from “all those thoughts and feelings.”

Saying “Breathing in I calm my body, breathing out I feel it…” over and over, even with pauses of a silent breath or two, can become rhythmic and soothing, leading to a more relaxed state. E.g, saying “Breathing in I calm my body” on the inhale and “Breathing out I feel it” on the exhale rather quickly brings some calming and release.

But then saying “Breathing in I calm my body” over the course of an inhale and an exhale, followed by “Breathing out I feel it” on the next breath (inhale and exhale) slows it down and a deeper relaxation is often achieved. This works as both phrases have two parts: 1) Breathing in [on the inhale] and 2) I calm my body [on the exhale], and then 1) Breathing out [inhale] and 2) I feel it [exhale].

2. The second element or part in this sitting introduced the Observing Self, which is more a way of thinking (see Rider Modes) that is very useful in processing (i.e., understanding, problem-solving, using CBT, and engaging acceptance).  We humans are emotional beings – which means that everything we experience results in feelings (of some sort) or is biased by (i.e., affected by) those feelings; this means we too often “don’t get it right” because emotion usually overwhelms reason.  Hence the ability to be more objective can be essential in trying to figure it out and “getting it right” – and engaging our Observing Self is one way to go about it.

________

You know the why of Sitting Quietly and you’re now learning the ways of SQ; the goal is to develop the skills to engage in SQ when you need to or when you want to. Guided exercises are especially beneficial with the initial learning; yet they’re also quite helpful in learning how to develop, extend, and expand your skills in SQ. The “ultimate” goal is to be able to engage in self-guided (i.e., self-directed) sittings that address and attend to your own personal, individual needs and desires.

A good next step could be to start trying your own self-guided SQ by using A 3-Minute SQ as “a template” in developing your own practice; that’s right, use a guided SQ to develop a self-guided SQ capability.  Use it once to “learn it” and later, if you like, as “a timer” for engaging in a brief SQ…