Welcome to day 3 of this PTSD help mini course for symptoms of numbness,
Dissociation,
Anxiety and anger attacks.
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Today we continue to build interoception,
The ability to be aware of your internal state.
The overall goal of this mini course is to help the practitioner better regulate difficult emotions by increasing self-awareness through meditations I share.
The senses are a great way to build present moment awareness,
Especially our sense of touch.
When we go numb,
Disassociate or experience anxiety attacks we have left the present moment.
This technique will help you to return to the present using our sense of touch.
The research on this practice has shown that it improves mental control,
It improves pain management,
It improves attention and concentration.
We are about to begin.
During this meditation we will be using our hands to sense different surfaces.
Find a spot where you will be able to reach and touch different surfaces,
Perhaps near a window or near a piece of furniture.
So take a moment to get comfortable and settle in.
You may wish to close your eyes to help bring your full awareness to your sense of touch.
Begin by taking a few deep breaths,
Noticing how the air feels passing in through your nostrils.
Breathe in and breathe out.
Breathe in and breathe out.
Breathe in and breathe out.
Start by placing your hand on a surface.
It can be a piece of clothing,
Furniture,
The floor,
An area of your own body,
Anything that is near you.
Immediately note the temperature of this surface.
How cool or warm is it?
How does the surface feel against your hand?
Is it pleasant or uncomfortable or somewhere in between?
How would you describe the texture?
Is it rough,
Soft,
Or somewhere in between?
If you find that your mind has wandered away,
That is fine.
Bring it back to the feeling of this surface.
Last,
How pliable is the surface?
Is it rigid and inflexible or is it more forgiving or somewhere in between?
Now move your hand to another surface.
Contrast and compare it to the first.
How is the temperature different?
Does it feel more or less pleasant than the first?
How is the texture different?
Is the texture softer or is it rougher or somewhere in between?
Bring all of your awareness into the sense of touch.
How is this texture different when it comes to flexibility or pliability?
Is the new surface more or less flexible?
Again,
If you found your mind has wandered away,
That is fine.
Bring it back to the feeling of this surface.
Now last,
Move your hand to the third and final surface.
Again,
Comparing the last surface.
How is the temperature of this surface different from the previous?
How does it compare on comfortability?
Is it more or less pleasant to touch than the previous surface?
Focus all of your attention on what this surface feels like.
Is the texture different from the last surface?
Does it feel more smooth or more rough?
Is this surface more or less forgiving?
Is it more or less flexible than the last surface?
Now bring your attention back to your breath.
Focusing on the sensation of breathing in and breathing out.
Breathe in and breathe out.
A few more on your own.
You may now open your eyes if you've had them closed.
You may choose to alternate between today's practice and the practice on day two.
Or if you prefer one over the other,
Go with your favorite.
Both benefit healing in similar ways,
But be sure to practice once per day for at least 10 minutes.
That is all for now.
See you tomorrow for day four.
