What Is Acceptance And Why Is It So Important?

mbsr acceptanceAcceptance can be a difficult notion to grasp. If you are suffering or in pain, the idea that you should practice acceptance can seem counterintuitive. So what do we mean by acceptance, and how is it beneficial?

In therapy, when we talk about acceptance, we are referring to acceptance of things such as:

  • external events outside our control
  • spontaneous emotions, thoughts and memories
  • uncertainty
  • pain or physical sensations

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Guided Mindfulness Meditation MP3s and Breathing Exercises

Below you’ll find a number of guided MP3 files of mindfulness meditations and breathing exercises. You can play them from this page, or right-click on the download link and select “Save Link As …” to save them to your computer, phone or tablet.

Mindful Breathing Meditation: A mindful breathing meditation used in Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT). The entire meditation is 30-minutes in length, but a bell sounds at 10, 15, 20 and 25 minutes, so you can use this MP3 for meditations of different durations to suit your needs. [download]

 

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Abdonimal Breathing to Calm and Relax

When you’re feeling stressed or overwhelmed, one of the most effective ways to calm your body, mind and emotions is to pay attention to your breathing.

When you focus your attention on your breath, things start to slow down. Physiologically, your heart rate slows, your blood pressure drops, and any tightness or tension you feel tends to relax. Breathing mindfully also calms your emotions, making them more manageable, and helps slow down a racing mind.

In the next post, we’re going to learn a few techniques to help you follow your breath, but first, it’s important to ensure that you’re breathing in a way that helps calm you, rather than in a way that can increase your level of stress.

To learn about abdominal breathing, you can watch the following video or read the description below:

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What are the Benefits of Mindfulness?

zen meditationThe benefits you can experience from learning to become more mindful are virtually limitless. Mindfulness allows you to relate to and deal directly with whatever is happening in your life. Instead of struggling to escape, suppress or avoid distressing thoughts and feelings, mindfulness helps you approach whatever is going on in your life, in your thoughts, and with your emotions, without becoming overwhelmed.

When you start being more mindful and start living in the present moment, you’ll experience your life more fully, and become more in touch with yourself, who you are, what is important to you, and what you want out of life.

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Following Your Breath Mindfully

In a previous post about our breath we looked at the difference between abdominal breathing and breathing from your chest, and how abdominal breathing can help alleviate stress and calm your body, mind and emotions.

It’s as simple as bringing your attention to your breathing for a few minutes, or even just a few breaths. This is easier said than done, however, as our minds tend to wander a lot at the best of times, and when we’re in distress, it’s even more difficult to keep our mind focused on our breath.

Below are some techniques to help you keep your attention focused on your breathing. Along with each technique is an MP3 audio file to guide you through the exercise, and help you keep your attention on your breath and bring your mind back to your breathing whenever it starts to wander (which it will tend to do quite often).

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More on Mindfulness-Based Cognitive Therapy (MBCT)

zen meditation
Mindfulness-based cognitive therapy (MBCT) is an approach to therapy based on the mindfulness-based stress reduction program (MBSR) developed by Jon Kabat-Zinn. MBCT adapts MBSR to treat depression by incorporating aspect of cognitive therapy into mindfulness and mindfulness meditation. MBCT is also helpful in helping deal with anxiety and panic.

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