Here are some files to help you with your daily mindfulness/meditation practice. Please click to listen or download and listen offline.
Ten minute meditation and parts check-in
Ten minute meditation and parts check-in with Metta (compassion)
Ten minute meditation and parts check-in with a RAIN mentalization
Ten minute meditation and parts check-in with Urge Surfing
Ten minute meditation and parts check-in with Future Self mentalization
Ten minute meditation and parts check-in with Ideal Parent mentalization
Ten minute meditation and parts check-in with Ideal Parent corrective experience mentalization
I strongly recommend to all my clients to establish a daily practice of at least five–preferably ten–minutes of formal meditation. My recommendation is to follow the practice Insight (or Vipassana) meditation. You can read more about it by googling or reading this blog post, but the basic idea is that you sit in a meditation posture and track your breath in and out. While you track your breath in and out, you become aware of all the sounds you hear, body sensations, and most importantly notice your thoughts. You label everything notice while you notice things, and if you find yourself distracted in a thought, you gently and non-judgmentally bring your attention back to the breath. The Calm App has a daily 10 minute “Daily Calm” meditation that is excellent. You can google or find youtube meditations as well.
This is difficult and stressful for some people who have allergies or issues breathing. In that case, imagine when I say “focus on breath”, you are focusing either visually on a spot on the wall, or imagine feeling the sole of your right foot, or touching a pebble in your pocket. The anchor of attention can be anything. Just pay very close attention to that anchor and then bring the attention back when you notice yourself thinking.
I also recommend a practice of regularly checking in with your parts, in the style of IFS (Internal Family Systems). In the meditations, we take a moment to welcome and check-in with our parts.
Rob Terry is a therapist for clients in Utah and coach for clients outside of Utah and across the globe. He specializes in sex addiction recovery for individuals and couples. He integrates the CSAT, OCSB, and Minwalla models for individual recovery and Gottman Method, RLT, and ERCEM for couples recovery. He is betrayal trauma informed. His therapy modalities are IFS, ACT, CBT, EMDR, and Attachment Theory.