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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?

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Loving Kindness Meditation

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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 Apprehension
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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 apprehension.
  • However, the actual practice of mindfulness is to allow yourself to be fully aware of your experience when feeling apprehensive. Although trying to create the emotion of apprehension would not be mindful, it may be possible to create the conditions that might cause you to feel apprehensive.

Transcript of Audio: Feeling Apprehension

Allow yourself to fully experience the feeling of apprehension. Instead of trying to get rid of the feeling or distracting yourself from it, just let yourself experience the apprehension. When fearful thoughts or catastrophic thoughts come to mind, let those thoughts be and refocus your attention back to the feeling of apprehension. Notice how you experience apprehension. What does it feel like in your body? Where do you feel it? Do you feel agitated or anxious? Does you rate of breathing and heart rate increase? Do you feel muscle tension? Whatever you experience, just let yourself “be” with that experience. When thoughts about the feeling or the event that is causing apprehension come to mind, allow yourself to refocus back to the sensation of the feeling itself. Let the thoughts be and refocus back to your experience of the feeling of apprehension whatever that experience might be.

Mindfulness and Relaxation Methods
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Kindle Books by
Dr. Monica Frank



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