By : Haniff Abdullah Hashim K.B,P.A

When an individual is trapped in thoughts or emotions that are too strong. individuals tend not to be grounded in the real world. His mind wandered thinking so far into the future or stuck in the past. Therefore, to return thoughts to the current situation it is very important to create self-awareness of the mind and emotions that are being experienced. This exercise is not for long-term intervention. However, it can be applied if you are faced with strong emotions and it is difficult to think rationally and feel uncomfortable. Here are the next steps:
1). Take a place where you feel comfortable. For example, at home, on the couch, on the cushioned floor or in the bedroom. Ideally, use therapeutic music and scents (if available). Close your eyes slowly and make sure you are in the most comfortable position. Inhale slowly for a count of five, hold for a count of five and exhale also for a count of five. Do not rush and do it calmly.
2). Use your imagination to visualize your physical body. Starting with the hair, head, eyes, nose, ears, neck and so on until the tip of the toes. Take time to feel the sensations in your body before moving from one limb to another. This technique will bring awareness to the current situation and be grateful for the physical body you have now.
3). After you have finished observing your body as a shadow in thought. Slowly count the number one to ten, at the same time try to control your breathing so that you are in a controlled and calm state.
4). After counting from one to ten, open your eyes slowly and reach for a small object close to you such as a pen, paper, pin, child's toy, remote control and so on. Observe the object in detail notice and feel its texture, observe its color, define its shape and touch the object as a whole. Do this also calmly, slowly and without haste.
5). After that take a small food such as rice, raisins or beans (you can prepare these things before starting the mindfulness practice). Do the same thing as you did to the object in no. 4
6). Done doing activity no. 5 inhale slowly and long, then exhale slowly. You can follow the count of five pull five hold and five exhale or any count based on your comfort. Individuals have different count time pauses and breath lengths to reach their comfort levels. Repeat the activity until you feel relief and can think rationally.

It is recommended to seek professional help for any concerns and emotional support from time to time.

Date of Input: 28/11/2023 | Updated: 28/11/2023 | ayna