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Post by The Dan on Jul 20, 2015 15:52:28 GMT 12
Recapping some of the key points about Defusion - the use of present-time focus to manage fear sensations: - Past thoughts combined with fear lead to regret, selective memories (tragedy-focused), edited recall of reality, emotional attachment to memories, skewed towards previous failures and threats - Future thoughts combined with fear lead to expectations (predictions bathed in unreasonable certainty), vaguely imagined terrors, failure simulations, lack of rationale and evidence, and predictions that exclude many important variables - Present focus is about finding reality through observing the detailed evidence in front of you and in your mind in any given moment - You can detach from thoughts by simply saying "I'm having a thought that..." - You must identify and consciously remove anything your beliefs or biases has added, like thinking someone has a motive before you've actually asked them what their motive is - Defusion is a out using meditative techniques to find the present. Focus on details and break categories down into their individual smallest 'quantum' parts - Ask yourself these questions: How do I know I'm afraid? (observe your internal experience) What else is happening? (observe external experience) And what else? (keep adding more to the picture) Can I handle this? (decide whether or not your life/health is actually in danger)Your homework and resources:- check out this video on defusion
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