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 middle large Open, Steve plants, a admired mindfulness-based tension aid (MBSR) instructor, and Bob Stahl, writer of the bestselling Mindfulness-Based rigidity relief Workbook, support readers use mindfulness to maneuver earlier the common emotions of disgrace and self-loathing and advance higher self assurance 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

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Next, shift away from this focus on the judgment and the mental and physical phenomena associated with it and take a few minutes to reflect on the part of you that just explored these mental, emotional, and physical states—a part of your consciousness you can think of as the observing or witnessing 36 Choosing How You L ook at T hings awareness. Notice that the part of you that is aware of judging is curious but not itself judgmental. Awareness can notice the judging and the mental and physical phenomena associated with it without getting caught up in them.

This is one reason why these relationships are so rife with projections. Projections are ego defense mechanisms that operate mostly unconsciously and impose on current relationships the emotional injuries from earlier close relationships, such as with your mother, your father, or your first love. Although we’re usually unaware of our projections, we can learn a great deal about them if we’re willing to investigate our reactive judgments with an intention to defuse them. Exercise: Defusing Judgments This practice will help you strengthen your ability to defuse judgments by bringing awareness and compassion to aversive feelings.

This type of repetitive thinking, or rumination, is a common problem. Most of us have experienced it when trying to get to sleep on the eve of a big event. It can become a defining and central characteristic for those with a sense of inadequacy, as well as in mental disorders such as anxiety, depression, and obsessive-compulsive disorder. When cows ruminate, they regurgitate the grass they ate earlier and chew it again, which, we are told by farmer friends, smells terrible. This may sound disgusting, but it’s actually a lot like what we do when we ruminate (maybe explaining why ruminating is sometimes called “stinking thinking”).

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