Session 4 Acceptance Mindfulness X OUTLINE This Presentation

Session 4 Acceptance Mindfulness X OUTLINE This Presentation 1.Resistance

2.Acceptance 3.Misconceptions 1 Resistance 1. RESISTANCE Daily life Pleasant things:

Unpleasant things: mail friend traffic jam compliment argument nice conversation

boring tasks etc. etc. 1. RESISTANCE Daily life Pleasant things:

Unpleasant things: mail friend traffic jam compliment argument

nice conversation boring tasks etc. etc. embrace resist

1. RESISTANCE Unpleasant things are inevitable cause feelings of resistance trigger thoughts and actions to get rid of them 1. RESISTANCE

Conflict Now pain Desired CONFLICT no pain fear

no fear sadness joy 1. RESISTANCE Resolving the Conflict reduce discrepancy

1. RESISTANCE Resolving the Conflict suppression distraction reframing positive thinking 2

Acceptance 2. ACCEPTANCE Exercise I want to ask you to control your thoughts for two minutes. You are allowed to think of everything you want, except a white bear. Register every time you do think about a white bear. In other words, try to suppress every thought of a white bear.

2. ACCEPTANCE Rebound effects suppressing thoughts? -> more thoughts trying to control sleep? -> not falling asleep trying to control weight? -> gaining weight 2. ACCEPTANCE Resolving the Conflict

suppression distraction reframing positive thinking 2. ACCEPTANCE Acceptance opposite of avoidance willingness to experience what is

present present moment focus 2. ACCEPTANCE Acceptance accept 2. ACCEPTANCE Acceptance

Now no judgment acceptance Desired pain no pain

fear no fear Sadness joy etc. etc.

2. ACCEPTANCE INTENSITY Resistance CONTROL DURATION

2. ACCEPTANCE INTENSITY Acceptance ALLOW ACCEPT DURATION

2. ACCEPTANCE Pleasant situations less difficult to deal with but, attempting to hold on creates conflict attachment = more trapped in thinking 2. ACCEPTANCE Pleasant situations

POSITIVITY CONFLICT NOW ANTICIPATED FUTURE 2. ACCEPTANCE Mindfulness

see and accept that nothing lasts forever change makes life dynamic experience in stead of avoid change because pleasant moments pass, we need to experience them fully! 3 Misconceptions 3. MISCONCEPTIONS

Acceptance is not indifference liking or agreeing with passive resignation 3. MISCONCEPTIONS Acceptance involves willingness to experience tuning in to personal feelings

letting go of control taking responsibility 3. MISCONCEPTIONS Example situation: wrongful accusation acceptance of:

feelings of anger and frustration but one expresses discontent with the accusation 3. MISCONCEPTIONS Example situation: delayed train

acceptance of: feelings of anger and frustration but one files a complaint with the railway organization Thanks For your attention