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Fraser Trevor Fraser Trevor Author
Title: How to get you totally present, in the moment and out of your dissociation – let me show you how to do it.
Author: Fraser Trevor
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How to get you totally present, in the moment and out of our Dissociation – let us show you how to do it. Stage One: Close your eyes Sta...

How to get you totally present, in the moment and out of our Dissociation – let us show you how to do it.

Stage One: Close your eyes

Stage Two: Feel

Feel yourself sitting on the chair, feel your back against the backrest of the chair, feel your bum on the seat, feel your feet resting on the floor. Really feel it. Don’t analyze. Just feel. Feel the sensation.

Now take a deep breath – and feel the air going in through your nostrils as you inhale – and out again as you exhale. Do this until you really feel the air going in and out of your nostrils as you breathe deeply – and feel yourself getting more relaxed. If you’re really feeling, you’re NOT thinking, so feeling is the first step in the process of getting you out of your thoughts and into the moment.

Stage Three: Listen

As you feel yourself getting more relaxed – listen. Listen to the clock ticking on the wall, the birds chirping or dogs barking outside, the hum of the refrigerator – try and pick out as many different sounds as you can by just listening. When you really listen (not to the voices in your head) but the sounds around you, it brings you into the moment, into the here and now.

Then after a while – pick the sound that is easiest for you to focus on – and just keep listening to that for a minute or so. When your mind drifts back to your thoughts (and it will) – just gently go back to listening. Again, really listening to the sounds around you takes you out of your mind and helps bring you into the present.

Stage Four: Focus

Now you should start feeling yourself get really relaxed – so just keep focusing on your breath, feel it as you inhale and exhale. And when your mind wonders off – just gently bring yourself back to your breath. Do this for as long as you need – I recommend anything from 2 to 5 minutes.

Theses stages work great for us who are dealing with an addict/alcoholic as well. The loved ones of addicts suffer from the same sort of thinking alcoholics do, fearing the future and regretting the past.

Now follow that process and DO IT yourself again. Continue reading once you’ve finished …

Don’t you feel better, more relaxed and at peace? Pretty cool, huh!? Sure it may take a bit of practice to get the process right for you so you no longer have to think about it, but after the first 3-4 attempts you’ll have it down pat and be able to get yourself out of your mind and into the moment in no time.

Initially when you attempt to do this, your mind will resist, tell you this is stupid or try and analyze what you’re doing. Ignore those thoughts and just go back to feeling, listening and breathing.

I suggest using the Power Pause OFTEN. I recommend you do it every hour for 3-5 minutes. Set an alarm or reminder on your watch or on your computer – and whatever you’re doing – get in the habit of taking your Power Pause.

Initially you’ll not want to and feel like you’re too busy – but fight through that feeling and do it anyway – because that’s the whole point – to get you out of those frenetic thinking patterns – and into the peace and tranquility you can only find my being present, in this very moment.

Do this for a week – and I promise you, you’ll be amazed at the results. We spend most of our lives stuck in our heads, missing out on the peace and joy that can be found by simply being present. Once you get really good at it, you can do the whole thing in a minute or less.

And most importantly, when you’re really in the here and now, you’re no longer a puppet to your thoughts and emotions, which can so easily lead back to where you don’t want to be – face to face with your drink or drug of choice. Alcoholics/Dissociates are faced with a battle every day, living in the moment. If you can make it a habit to bring yourself back to the present, you will have a better chance of getting sober and staying that way.

Dream Warrior Solutions

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