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Session 4 Acceptance

Session 4 Acceptance. Mindfulness X. This Presentation. OUTLINE. Resistance Acceptance Misconceptions. 1. Resistance. Daily life. 1. RESISTANCE. Pleasant things: mail friend compliment nice conversation etc. Unpleasant things: traffic jam argument boring tasks etc.

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Session 4 Acceptance

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  1. Session 4 Acceptance Mindfulness X

  2. This Presentation OUTLINE • Resistance • Acceptance • Misconceptions

  3. 1 Resistance

  4. Daily life 1. RESISTANCE Pleasant things: • mail friend • compliment • nice conversation • etc. Unpleasant things: • traffic jam • argument • boring tasks • etc.

  5. Daily life 1. RESISTANCE Pleasant things: • mail friend • compliment • nice conversation • etc. Unpleasant things: • traffic jam • argument • boring tasks • etc. resist embrace

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

  7. Conflict 1. RESISTANCE Now • pain • fear • sadness Desired • no pain • no fear • joy CONFLICT

  8. Resolving the Conflict 1. RESISTANCE reduce discrepancy

  9. Resolving the Conflict 1. RESISTANCE • suppression • distraction • reframing • positive thinking

  10. 2 Acceptance

  11. Exercise 2. ACCEPTANCE “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.”

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

  13. Resolving the Conflict 2. ACCEPTANCE • suppression • distraction • reframing • positive thinking

  14. Acceptance 2. ACCEPTANCE • opposite of avoidance • willingness to experience what is present • present moment focus

  15. Acceptance 2. ACCEPTANCE accept

  16. Acceptance 2. ACCEPTANCE Now • pain • fear • Sadness • etc. • no judgment • acceptance Desired • no pain • no fear • joy • etc.

  17. Resistance 2. ACCEPTANCE CONTROL INTENSITY DURATION

  18. Acceptance 2. ACCEPTANCE ALLOW ACCEPT INTENSITY DURATION

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

  20. Pleasant situations 2. ACCEPTANCE CONFLICT POSITIVITY NOW ANTICIPATED FUTURE

  21. Mindfulness 2. ACCEPTANCE • 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!

  22. 3 Misconceptions

  23. Acceptance is not… 3. MISCONCEPTIONS • indifference • liking or agreeing with • passive resignation

  24. Acceptance involves… 3. MISCONCEPTIONS • willingness to experience • tuning in to personal feelings • letting go of control • taking responsibility

  25. Example 3. MISCONCEPTIONS situation: wrongful accusation acceptance of: feelings of anger and frustration but one expresses discontent with the accusation

  26. Example 3. MISCONCEPTIONS situation: delayed train acceptance of: feelings of anger and frustration but one files a complaint with the railway organization

  27. Thanks For your attention

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