Minfulness, also Uechtsamkeet, ass hëllefräich fir mat selbstkritesche Gedanken a Gefiller ëmzegoen, déi eist sexuell Wuelbefanne beaflossen. An och fir mat de Reschter vun (sexuellem) Trauma ëmzegoen ass Mindfulness eng gutt Iddi.
Dofir héiert dir an dëser Rubrik eng Mindfulness Übung. D’Übung dauert nëmmen 2 Minutten – lauschter eran!
Rubriken
– Selbstkritik an de kulturelle Kontext (Self-Kindness)
– Meta-Gefiller (Non-Judging)
– Sex & Trauma
Originalversioun op Englesch:
1. Start with two minutes. For two minutes a day, direct your attention to your breath: the way the air comes into your body and your chest and belly expand, and the way the breath leaves your body and your chest and belly deflate.
2. The first thing that will happen is your mind will wander to something else. That’s normal. That’s healthy. That’s actually the point. Notice that your mind wandered, let those extraneous thoughts go—you can return to them as soon as the two minutes are up—and allow your attention to return to your breath.
3. Noticing that your mind wandered and then returning your attention to your breath is the real work of mindfulness. It’s not so much about paying attention to your breath as it is about noticing what you’re paying attention to without judgment, and making a choice about whether you want to pay attention to it. What you’re “mindful” of is both your breath and your attention to your breath. By practicing this skill of noticing what you’re paying attention to, you are teaching yourself to be in control of your brain, so that your brain is not in control of you.
-Emily Nagoski, “Come as you Are”