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In this way, attention is drawn to investigating the present moment and not to the narrative of past experiences or predictions for the future. Compassion is an essential component in meeting the moments of self-judgment, which helps disrupt the negative view of self that perpetuates depression. The compassionate teacher conveys an empathic attunement and warm acceptance of all experience, the antidote to critical and judgmental thinking. These are also the qualities our participants need to cultivate. Our focus here is on how these attitudes inform the development of teaching skills that illuminate the embodiment of the practice and how the teacher encourages them in his participants. What follows will be a general explanation of each attitude and how a teacher can intentionally embody it. We will then explore some of these attitudes in action by following a teacher facilitating a discussion after a session 3 practice. Select only trusted healthcare professionals, mental health professionals, certified trainers, and dietitians to assist you. Learn the importance and the benefits of knowing about your immune system, blood type, and body type (chapters 8, 9, 10). Learn why your digestive system knows best before you can create your custom lifestyle meal plans (chapter 10). Learn to exercise by working around physical challenges and/or disabilities (chapter 11). Incorporate me time: self-reflection and recovery time. Refine your plan as often as you need as you master tasks and learn better what you need to thrive. Keep track of your successes, even the small ones. Instead of giving yourself a deadline to reach or thinking about how long it will take, know that a step-by-step plan allows you simply to work consistently towards what it is you want to achieve, however long it takes. Of course, some goals have an inherent deadline - if you want to learn to dance the tango for your wedding on August 12th, you can't really change that date. What you can do, though, is give yourself a flexible plan to follow - increasing the amount of practice you need to do - rather than have the pressure of a deadline looming towards you. Remember - you're aiming to think positively. Tell yourself I have a plan. <a href=''>I</a> can manage this.' Just know to focus on one thing at a time. <br /><br /><a href=''>Often,</a> when you are going to do something, you visualize it first. <a href=''>It's</a> a natural process. <a href=''>If,</a> for example, you think about a trip to another country you have to make, you might visualize going from your home to the station or bus stop. <a href=''>Then</a> you visualize the train journey to the airport, then the time you'll spend at the airport and then the flight. <a href=''>You</a> then visualize arriving at your destination and making your way to the car hire place. <a href=''>You</a> then visualize getting to the city or place that is your final destination. <a href=''>This</a> process of imagining is useful to help you do just about anything you want to do andsee' the steps or key elements to make it happen. Another trap is when I say, "Well, I need to relax a while." which is a real red flag, because then I get started on something like a computer game. I got addicted to computer games, but that's another story. We ADDers do tend to addictions. Anyway, I'm talking now about telling myself I need a break and then getting caught up in some activity and then later realizing that I haven't gotten back to my original task. Sometimes the trap involves preparing to do something. In college I had no idea how to study. Once before a big physics final, I made flash cards to help me memorize all the important formulas. That made sense. But I saw that the cards were pretty sloppy (after all, I have ADD), and I decided they'd be easier to memorize if they were neater. So I copied them over onto another set of cards, more carefully. But by the time I'd finished copying them I didn't have time to memorize them all. So I picked the most important ones and wrote them neatly on new cards. I don't have a clue why I didn't just pull out the important ones from the cards I already had.

By the time I had all my neatly written cards ready to memorize, I didn't have any more time left to memorize them; I'd spent it all on card making. I didn't do well on that test. Making the cards made sense, but it became a trap; I spent my time preparing to do rather than doing. And amazingly, I did this more than once. Pain is stressful!There are many reasons why pain causes stress. Pain turns on the body's stress response because it feels like a threat; pain also makes the brain more sensitive to stress. When the brain gets pain and stress signals over and over again, it gets more alert for these signals. Pain can make you feel less in control of your life, and can make it hard to do the things you want to do (or need to do). There are also a lot of stressful emotions that can come with pain, such as frustration, anger, worry and isolation. Finally, pain cannot always be explained or cured. It can be upsetting when doctors are not able to give you answers or take the pain away. Stress is painful! There are many reasons why stress aggravates pain: stress makes your muscles tense up, which can make the pain worse, and stress changes your body chemistry. This can make you more prone to inflammation, and can take away pain-relieving chemicals like endorphins. The pain and stress systems are both "survival systems" that help people to live through danger. Because the pain and stress systems work together so often, the brain can get them mixed up and can react to them in the same way. When this happens, stress can be felt as physical pain. Anything you do that helps pain, helps stress--and vice versaBecause pain and stress affect each other so much, anything you do to help your stress can also help ease the pain. The brain is also very good at new learning, and it is always possible to learn new ways of relating to stress and pain. Sometimes, stress can be so unpleasant that it's natural to try to avoid it or escape from it.

Avoiding stress can be healthy some of the time, but if the things you do to get away from stress also take you away from the things that matter most to you, it can create even more stress over the long term. The strategies in this chapter can help you to cope with stress by moving closer to the things and people that matter most to you. Patience. Most of us move fast, driven by a sense of needing to get things accomplished quickly before moving on to the next thing. In addition, it's not unusual to be juggling several projects at one time. The practice of mindfulness presents us with the option of slowing down or stopping and the wisdom to know when to do so. It takes patience to reset the busyness of the mind and allow things to reveal themselves in their own time. For the teacher, this means embodying patience as an attitudinal quality by demonstrating and modeling to group participants the understanding that it can take time to settle, learn about what it means to be with oneself, and attend to what is being met. Trust. Trust in this context is the basic trust in one's own intuition and authority. It is turning toward the experience of the moment, being present for what is arising, and allowing for what is being noticed. The realization that we can trust ourselves to do this is an essential part of the teaching. For the teacher, this means expressing interest in what participants are experiencing as they engage in mindfulness practices and conveying a sense of confidence and trust in their exploration. There are two things I know unequivocally. First, practicing self-care will change your life in ways you cannot even begin to imagine. Second, it is a challenging journey. That means you need to plan for challenges. Here are three things you need to plan for: You might get discouraged because you are not seeing results at first. What strategies do you have to counteract discouragement? Talk to a friend?

Revisit your mission? Meditate on patience? You may stop for a couple of days because of something in your life. Start back over quickly. The more time you let lapse, the harder it will be. Your partner or family might not be supportive. Do not let this stop you. You are your own true love. They don't need to join you, but they shouldn't stand in your way either. When you imagine yourself doing something, your brain creates the neural pathways that you will use when it comes to doing something for real. Visualizing is like someone going ahead and beating a path for you through the jungle - they've prepared the way ready for when you come along in that direction; the path has been made easier for you. Furthermore, this process of visualizing programs your brain to be aware of and recognize resources and information, ideas and opportunities that could help you to achieve your goals. It's positive confirmation bias; it raises your awareness of positive possibilities. There are innumerable traps available for ADDers. We can learn to recognize and avoid the traps that we most often fall into. Projects can be useful or can be dead end traps, serving no purpose. Breaks can be a useful tool or a trap. I can easily find ways to just waste time. So I need to stay aware of what I'm doing, and whatever I'm doing, I try to ask: "Is this really the best use of this time?" and "Why am I doing this? What is the goal or purpose?" and "Is there something I'm avoiding?" Taking a break can be a valuable tool, but it can also be a trap.