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Popular Articles

Crazy-Makers: Dealing with Passive-Aggressive People

Why Are People Mean? Don't Take It Personally!

When You Have Been Betrayed

Struggling to Forgive: An Inability to Grieve

Happy Habits: 50 Suggestions

The Secret of Happiness: Let It Find You (But Make the Effort)

Excellence vs. Perfection

Depression is Not Sadness

20 Steps to Better Self-Esteem

7 Rules and 8 Methods for Responding to Passive-aggressive People

What to Do When Your Jealousy Threatens to Destroy Your Marriage

Happiness is An Attitude

Guide to How to Set Achieveable Goals

Catastrophe? Or Inconvenience?

Popular Audios

Panic Assistance

Motivational Audios

Mindfulness Training

Rational Thinking

Relaxation for Children

Loving Kindness Meditation

Self-Esteem Exercise

Lies You Were Told

Choosing Happiness

Audio Version of Article: Crazy-Makers: Passive-Aggressive People

Audio Version of Article: Why Are People Mean? Don't Take It Personally!

Audio Version of Article: Happiness Is An Attitude

All Audio Articles

Daily Mindfulness Practice: Free Audio Download

by Monica A. Frank, Ph.D.

The following is part of a series of audios to teach how to practice mindfulness. Developing your ability to focus on the present moment can reduce distress and improve well-being.

Feeling Remorse
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Index for Mindfulness Audios

Additional reading:

Some tips for using these audios:

  • Start with the Understanding Mindfulness audios to learn about mindfulness.
  • These short practice exercises are to help train your brain to be more mindful when engaged in daily activities.
  • The audio format is just for convenience to help learn the material. You can also read the transcript. When you practice, however, you should engage in the behavior mindfully without listening to the audio.
  • The best way to train your brain to be more mindful is to practice in short sessions throughout the day while engaged in your normal activities.
  • The descriptions are an artificial way to help you get started. Eventually, the practice of mindfulness is being aware of what is described without using an inner verbal description.
  • This exercise is to help you develop tolerance of emotions. The audio provides guidance for being mindfully present with remorse. Feeling guilty is an uncomfortable feeling that may be necessary if you have done something wrong. In which case, feeling guilty helps you to correct behavior.
  • However, many people feel guilt or remorse when they haven't truly done something wrong. In such a situation, it is important to learn to tolerate the discomfort rather than continuing to recreate it with irrational thoughts. The actual practice of mindfulness is to allow yourself to be fully aware of your experience when feeling remorse. It is not reasonable to create the conditions for remorse to occur. Instead, you need to be aware of when you might feel remorse so as to practice mindfully experiencing it.

Next Exercise

Transcript of Audio: Feeling Remorse

Allow yourself to fully experience the feeling of remorse. When “should of” or “could of” thoughts come to mind, let those thoughts be and just refocus on the feeling of remorse. Don't try to get rid of the feeling. Let yourself be with it. Notice how remorse feels in your body. What does it feel like? Where do you experience it? Does it feel like a heaviness or emptiness in your chest? Does it feel like a pressure in your head? Does it make your body feel heavy or tense? What is your breathing like? When thoughts about what caused the remorse come into your mind just allow yourself to refocus back to the actual sensations. Let these sensations of remorse flow over you without expectations or blame. Just feel the remorse. Let yourself “be” with the feeling however you might experience it.

Mindfulness and Relaxation Methods
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