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.Good-bad and strong-weak are two of these primary polarities.Take a look at the box below.Notice that there are four terms in different areas surrounding the box.Think of this as a grid on whichyou can physically take note of where the nature of your evaluations lie in terms of how good or bad theevaluation is, or how strong or weak.Thus, in this exercise, simply sit quietly and become mindful ofwhat is in the present moment.As you notice your experiences, see whether you are noticing themnonjudgmentally.If you find that you are implicitly evaluating, note the nature of that evaluation byplacing your finger wherever your mind went, and see if you can let go of any attachment to theevaluation.For example, suppose you have the thought  I m anxious. You might have just noticed that feelingnonjudgmentally and, if so, that s fine.Do nothing but continue to observe.You also, however, mighthave noticed that, in the background of your thought, you were buying into the idea that this feeling isbad or too strong.If you sensed that implicit evaluation, place your finger in the upper right section ofthe box below.Then see if you can let go of this judgment.If you defuse from evaluations, you will findthat you move your finger down into the bottom-middle part of the box (weak; neither good nor bad)and then move it out of the box altogether.Now, please take the next several minutes to simply watch your own experience, detecting implicitjudgments when they show up, and placing your finger in the box below as a kind of description of whatis happening.Use the feedback this process provides to help you let go of fusion with the judgment alto-gether.See if you can gently create longer periods of time without having to buy into any evaluationsthat may appear.104 Get Out of Your Mind and Into Your LifeGood BadStrongWeakAgain, take a few minutes to respond to your experience.________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________What happened for you in this exercise? Did you notice that your evaluations moved around asyour mind moved from one thought to the next? Were you able to dig out implicit evaluations that, nor-mally, you might miss? Were you able to let go of these judgments?TAKING THE NEXT STEPThese exercises are meant to begin the practice of observing defused and nonjudgmental moments in yourpresent experience.In the next chapter, we will provide you with some more formal mindfulness exercises.Now that you have a basic feel of how to track single events, we are going to help you learn how to beaware of many different thoughts, feelings, and sensations as they come and go over time.CHAPTER 8MindfulnessMindfulness is difficult, not because it is hard but because it is elusive.We are constantly being hooked byour verbal predictions and evaluations.Furthermore, life is complex.There are many, many things to bemindful of and, as events become more complex, it is easier to lose our way.You could practice focusingon only one aspect of your experience the way you did in the last chapter, but ultimately that wouldseverely limit the breadth and richness of your actual experience.Practicing mindfulness isn t going to do you much good if you just do the exercises written in thisbook and then forget about them.You need to make an effort to bring your attention more completely tothe many moments in your life, fully, without defense, nonjudgmentally, defused, and accepting.Formalpractice can help you acquire the skills, but it is informal practice, using these skills in your day-to-daylife, that is most important [ Pobierz całość w formacie PDF ]