Mindfulness techniques used in H-L Therapy
A Basic Mindfulness Practice. This involves focusing on breathing, before expanding attention onto the surrounding sounds; focusing on experiencing each thought and sensation without judgement, before returning to breathe again.
Three Minute Practice
Three-Minute Breathing Space. This technique involves concentrating to the thoughts, feelings and sensations that arise when trying to answer the question ‘how am I doing now?’ Following this, the attention is being re-focused on the breath and then on the bodily sensations and their effect upon the body.
Three Minute Listening Space. This involves focusing the attention on the sounds, concentrating how many sounds can be heard and what does listening to them feel like.
Three Minute Space for Sensations – spending three minutes concentrating solely on sensations within our body and the relationship of the body with the environment.
Three Minute Walking Space. This involves concentrating on the sensations in the body when engaged in a slow purposeful movement during this brief walking exercise.
Body Scan. This technique involves purposefully bringing attention to the breath and noticing every experience related to breathing, without judging or trying to change anything. After this is achieved, the participants are asked to scan each part of their body one by one, starting with the feet and finishing on the head area.
How techniques for H-L Mindfulness and Relaxation Therapy are selected?
The set of techniques selected by H-L Therapy during the Mindfulness and Relaxation Therapy is subject to clients’ specific situations, their preferences, likes and dislikes. It is also often dictated by clients’ specific stress responses.
People in the “fight” response. This refers to people who tend to become angry, upset or argumentative under stress. This group of people will be likely to respond well to calming activities, such as mindfulness activities, progressive muscle relaxation, deep abdominal breathing, or creative visualisation.
People in the “flight” response. This refers to people who tend to become withdrawn, confused or depressed under stress. They are likely to respond well to more stimulating relaxation techniques, such as brisk walking or mindfulness practice.
People experiencing the ‘immobilisation’ response. This refers to people with experience of trauma who are likely to become stuck or freeze under stress. These type of people will be benefit most from a mindful practice of physical activity that would assist them to move from the immobilisation response to either fight or flight response where various relaxation techniques would be able to be applied. The mindful physical activity for people in immobilisation phase should involve both arms and legs, for example Thai chi or dancing.
H – L Therapy uses techniques that are safe and easy to learn. Once mastered, these techniques can be practiced almost anywhere in between H-L Therapy sessions or as s self-management activities following the completion of the H-L’s Mindfulness & Relaxation Therapy.
H-L’s Mindfulness & Relaxation Therapy is provided in conjunction with psychological counselling. To obtain best benefits, the clients are couched to practice mindfulness and relaxation techniques along with other positive coping strategies, such as positive self-talk, self-reflection, journaling, behaviour modification via skill rehearsal and a wide range of other cognitive behavior techniques.