ERM*: Ways to Engage in Sitting Quietly…

Sitting Quietly (SQ) is the psychological skill to develop and use in being proactive about change and living a rich, meaningful, and rewarding life. SQ is a Rider practice, where one is engaging the capability to 1) understand one’s existence, 2) “converse” and work on (i.e., re-train) the Elephant, and 3) be “in and of” mindful conscious experience.

SQ is called “a practice” because it’s something we can (and should) do on a more or less regular basis, as the benefits foster good health as well as promote and contribute to the our happiness and well being.  Here are some of the ways to engage in SQ…

Select Guided Meditations:

• 4-minute JK-Z On Breathing

For Self-Care & Balance:

• On Being – SQ-1.1
• On Well-Being – SQ-1.2
• On the Big Rocks – SQ-1.3
• On Integrity – SQ-1.4

To Relax or Calm or “Reset” or Refresh:

• Relaxation – SQ-2
• Abdominal Breathing – SQ-2.1
• Box Breathing – SQ-2.2
• The Relaxation Response – SQ-2.3
• A Calming Intervention – SQ-2.4
• Progressive Muscle Relaxation – SQ-2.5

To Process Difficult Feelings, Problem-Solve, and Effect Change:

• The Observing Self – SQ-3
• Managing Difficult Feelings – SQ-4.4
• Thoughts When Distressed – SQ-4.5
• Using CBT – SQ-3.1

Self-Improvement and Growth

• Defusion – SQ-4
• Thoughts About Thoughts – SQ-4.1
• Getting Rid of Unwanted Thoughts – SQ-4.2
• Thoughts About Feelings – SQ-4.3

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*Elephant/Rider Model: The Happiness Hypothesis, Jonathan Haidt, 2006.