Core Process psychotherapy is founded on the principles of mindful awareness, presence and compassion. These are essential natural qualities of mind.

Mindful awareness and presence are ways of connecting with your immediate experience - how you really are in this present moment...however that is.

It is a way of gaining more control of your mind rather than being at the mercy of it. The control is established, not through making your mind do what you want it to do, but by simply being aware of what it is doing...this is done by observing the content of your mind (thoughts), emotions, feelings and body sensations. 

How are you really? Are you in touch with your thoughts and feelings in this moment?

Try a few minutes of mindful awareness practice now.

Stop whatever you are doing and find a quiet space where you won’t be interrupted.

Let go of having to do anything for the next few minutes. Up to 20 minutes is good. If you can’t afford that, whatever time you can spare is better than no time at all.

Sit comfortably and allow yourself to settle 

Let go of having to do anything for the next few minutes

Settle into your sitting position and notice what is happening in your body

Scan your body for any sensation – maybe your heart is racing, or your breathing is fast

Whatever you notice...let it to be there...don’t try to stop it or change it

Just notice it...observe it...don’t try to change it or stop it...let it be there

Your body knows what it needs to do... let the feelings and sensations be there

Observe what happens

Give up the idea of doing anything

Let go and let your feelings and sensations unfold in the way the wish

Allow your body to settle...all you have to do is notice what is happening

Just watch, keep watching...just observing what happens...let it happen

Maybe thoughts are racing through your mind...let them race – just watch them

Notice the racing thoughts...notice them come and go...just as they are

Whatever you notice..let it be...surrender to it...just notice it

Don’t try to change it or stop it...let it be there

Be the watcher of your process

Your process is whatever is happening right now

Just watch whatever is happening

Notice everything about it

Surrender totally to your experience in this moment

As you become more aware of your inner processe – allow it to be just as it is

Don’t try to change it or stop it – just let it be as it is

Let in your experience – don’t try to push it away

See it...allow it...follow it...let it be as it is...let it unfold in its own way

Watch your breathing...follow your in breath all the way into your body

Feel the feeling of breathing in

Watch your breathing...follow your out breath all the way out of your body

Feel the feeling of breathing out

As you breathe in...take your in breath through the whole of your body...to the top
of your head and the tips of your fingers...to the tips of your toes 

Breathing out...relax and let go...feel the feeling of letting go

Breathing in...receive and let in...feel the feeling of letting in 

Breathing out...relax and let go 

Breathing in...receive and let in

Breathing out...relax and let go

Breathing in...receiving

Breathing out...relaxing

Breathing in...receiving...Breathing out...relaxing

Feeling breathing in...Feeling breathing out 

Feeling breathing...Feeling being breathing

Feeling being...Feeling breathing being

Being breathing

Breathing being 

Feeling breathing

Breathing feeling

Being feeling

Feeling being

...gently bring your attention and awareness back out of yourself and into the room and look around you. 

How are you now?

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