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Sensory
focus is a way of focusing on the present in which
you limit your focus to a physical sensation or perception. You are practicing
sensory focus when you are engrossed by the colors of a sunset or carried away
by the sounds of ocean waves. The object of your focus, however,
doesn’t need to be as spectacular as a sunset or ocean waves.
Here
are some simple ways to do sensory focus:
1. Watch the dancing flames of a fireplace or candles.
2.
Listen to calming instrumental
music simply to enjoy it, without analyzing or judging it.
3.
Enjoy the warmth of a bath.
4. Touch with your fingertips the various surfaces within your reach,
noticing
the texture and temperature of each. Slide your fingers along each surface and notice any changes in form or texture.
As
your sensory focus displaces other thoughts, you will begin to relax.
Inevitably,
however, your mind will wander and thoughts of other matters will intrude,
especially in the beginning. Instead of analyzing or trying to suppress these
thoughts, simply think, “Oh, well,” and return your attention to your sensory focus.
Don’t worry about how well you are
doing. The important thing is to just keep returning your attention to your sensory
focus whenever your mind wanders.
_____________
Daily mental relaxation will increase
your ability to tolerate the stressful
events in your life as they occur.
_____________
Progressive
muscle relaxation is another form of sensory focus. It consists of focusing on the
feelings of tension and relaxation in your muscles as you flex and relax
different muscle groups. Start by tensing the muscles in your toes and feet for
a few seconds. Now let them relax, noticing
the release of tension. Do the same with the muscles of your calves, thighs,
abdomen, hands, arms, shoulders, neck, and face, tensing and then relaxing each
set of muscles in turn.
Copyright ©Stan Spencer, PhD –Originally appeared in The Diet
Dropout's Guide to Natural Weight Loss by Stan Spencer,
PhD
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