Mindfulness
of Distress Script
Recognize and Allow
Emotion: Aha! I’m feeling…[angry/sad/scared]. It is OK, I can allow myself
to have this feeling…I can make space for it…I don’t have to be afraid of it or
try to get rid of it.
Watch Emotion: I
can just watch this feeling and see what it does, I don’t have to get caught up
in it. Let’s see, where do I notice the emotion in my body? This is just an
emotion, just a feeling to be felt, nothing more and nothing less. I am not my
emotions, I am the watcher of my emotions. The feeling is just like a…[ocean
wave…I don’t need to fight the wave frantically…I can just go with the wave,
letting it bob me up and down, or riding it into shore]
Be Present: I
will turn my attention back to the task I am doing now …noticing what I can
feel…hear... see… smell… taste… OR I will turn my attention towards my
breath…the breath being my anchor to the present moment…noticing each in breath
and each out breath
Deal with Emotional
Comebacks: I feel the emotion returning…that’s OK, that’s what emotions do,
they like to rear their head again. I will just go back to watching it again…it
is just another [ocean wave]…
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