This domain actually two separate "sub-domains" -- 1) awareness and 2) modulation, though as you'll, these are the same things in many techniques. Taking awareness first, this is something that, I think, should be taught to every person from infancy onward. To be able to be conscious of how fast you're breathing, how hard your heart is breathing, how much discomfort you're in, and so on before things get out of control provides us with a built in guidebook to self care. For many people, these sensations get out of control before they're recognized. For example, panic attacks happen (according to the CBT model) when a person becomes aware of terror inducing internal physical sensations at the exact moment they become uncontrollable. Trying to take deep breaths when you feel suffocated, or trying to relax when you're ready to explode is challenging at best. Imagine, on the other hand, having an awareness of the physical sensations in your body well before you reach the point of no return. Doing things intentionally like slowing your breathing, going for a walk, and getting a cold drink of water could change your course from full blown panic to garden variety anxiety.
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There are a bunch of basic techniques to jump start this process. My three favorite in the "awareness only" (in no order) category are:
1) Breath work. I've already covered this in Resilience: Enough theory already!!!! so check that blog post out if you're interested. This is really the foundation of any awareness/mindfulness practice.
2) Eating a raisin VERY slowly. How long does it take us to eat a raisin normally? Ooop... Done! How long can we draw it out? One minute? 10 minutes? Longer? Here's one way to slow things down and become more mindful. Spend a few minutes turning it over in your hands. look at its texture, color, feel its weight, find its nooks and look at them deeply. Is it sticky? How does it squish? Next, bring it close to your nose. Smell it deeply. Smell it with short snorts. Smell it in both nostrils. Does it smell different? How does the smell change. Next put it in your mouth, but don't chew. Feel its texture in your mouth. Taste it, feel its weight on your tongue. Next, bite it slowly. Feel how it squishes in your mouth, taste it ... is it different? Let that taste wash over your tongue. Does it taste different in different parts of your mouth? Does the taste linger or pass? Take another bite and be mindful of the taste again. Is it different than the first time? Does it remind you of the smell? Swallow it when you're done chewing and feel it going down the back of your throat. This is an elegant and fun way to get into sensations that we normally speed right through.
3) Body Scan -- This is another interesting technique that is frequently used in conjunction with breath work. I generally picture a film as thin as a bubble passing down my body from the peak of my head to my toes. As this "bubble" touches different parts of my body, I become aware of whatever stress, muscle tension, pain, or comfort resides in that area. I find that if I have a hard time moving the bubble down, that there's something that needs my attention where it gets stuck. I try to check in with my organs (a funny sensation at first, but it becomes really relaxing if you practice it) -- my brain, lungs, heart, liver, stomach, kidneys, intestines ...etc. I spend time where I feel things hurt or are tight and I breath into them.
Try them out. I'd love to hear if any of the blog's readers have had experience with these techniques or if they know of any others. I'll pick up with the modulation side in a blog or two. In the meantime, enjoy!
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