Mental mini breaks

[tomeraha]

Hello,
What are Mental mini breaks ? How do I use during a biofeedback session and real life ?

[yuval oded]

Hi Tomer,
After training with longer attention shifting techniques (zoom out, body scan etc.), breathing and mental imagery , the mini mental breaks are meant to be a tool to be used in situations when a person feels that stress levels are rising to an undesired level. They will help to achieve quick recovery, or to see the situation in a different, more balanced perspective.
The more they are used, the more they become efficient as they signal that its time to shift attention from focusing on negative aspects of reality, to relax, and return to the here and now with a different attitude.
pls feel free to continue this discussion,
Thanks,
Yuval

[AbigailH]

Here are some Mental Mini-Breaks from our Alive and Beyond program techniques, authored by Yuval:

Mental Mini-Breaks™

Sometimes we can get “stuck” in a self-defeating thought cycle.

Taking one of the following Mental Mini-Breaks can help turn a few moments into an attitude change, renewing your energy and opening you up to the positive potential in any situation. Each of the five Mental Mini-Breaks focuses on a different outcome. At any time, select from among them based on the specific challenges you are facing.

Because each of us interprets life differently, some mini-breaks may be more effective for you than others. Make sure to try them all.

Openness
STOP Let go of daily hassles and worries
SHIFT Bring your attention to your breath
FEEL warm air as you exhale and the cool air as you inhale
THINK I will relax and feel calm and safe
VISUALIZE yourself sitting relaxed, calm. Add a loved one to be with you
RETURN to reality, more open and flexible

Balance
STOP Make a decision to take a mini-break
SHIFT Bring your attention to your left hand
FEEL warmth spreading from your shoulder to the tip of your fingers
THINK I relax and let go
VISUALIZE yourself in a hot jacuzzi...the temperature is perfect
RETURN to your daily life feeling balanced and calm

Appreciation
STOP Make a decision to take a mini-break
SHIFT Bring your attention to your heart
FEEL openness and acceptance toward loved ones in your life
THINK Count from ten downward slowly
VISUALIZE a moment of meeting a loved one, feeling your heart open
RETURN with a feeling of love and appreciation

Perspective
STOP Make a decision to take a mini-break
SHIFT Bring your attention to your heart
FEEL joy, care or compassion
THINK My mind is clear and I am confident
VISUALIZE a time you felt self-confidence and were “in flow”
RETURN with a new perspective or a solution

Vitality
STOP Make a decision to take a mini-break
SHIFT Bring your attention to neck muscles and shoulders
FEEL all tension dissolving and draining away —relax and let go
THINK My mind is clearing. I dissolve all negative, limiting beliefs
VISUALIZE every second that ticks, feeling better and better...
RETURN energetic, full of vitality

[tomeraha]

Hi again,
Thanks a million for a clear and comprehensive reply
I am sure that my biofeedback patients will benefit greatly using mini breaks

[AbigailH]

Hi Tomer,

We'd love it if you would let us (and the community) know how the Mental Mini Breaks have fit into your practice, and how your clients are responding!