Skill of the Week: IMPROVE the moment

IMPROVE the Moment by using:

I – Imagery

• Visualize a relaxing place or secret room
• Imagine everything going well
• Imagine bright healing energy surrounding your body
• Imagine tension, negativity, or pain leaving your body
• Think of someone/something that makes you (half) smile/laugh

M - Meaning

• Look for and find, even the smallest, meaningful, purposeful, or positive aspect of the painful experience. If it is too hard to find anything in the moment, remind yourself that your emotional experience is a message of how much you care. And that it is informing you of something important for you to address in your life.

P – Prayer

• Open your heart and connect to Wise Mind, universe, GOD, deity, nature, or something beyond yourself
• You do not need to be religious to do this…
• Ask for inner strength

R - Relaxing Actions

• Bath/Hot tub
• Warm tea/milk
• Breathe deeply
• Guided meditation
• Massage
• Stretch/Yoga

O - One Thing in the moment

• Bring all your attention onto doing only one thing. Listen deeply. Observe the physical. Keep brining your mind back to what you are focusing on.

V- mini- Vacation

• Take a break
• Wrap up in blanket
• Go to beach/woods/park
• Take a 1-hour breather
• Turn off phone/computer
• Take a day off

Encouragement

• Cheerlead yourself. Use mantra:
•  “I can do this” “I will make it out of this” “This too shall pass” It will be ok”