So again,
You can start by either closing your eyes or keeping your gaze slightly downward.
And begin by following your breath again.
So what I'd like you to do is to picture yourself in a situation that you find challenging.
Something that's challenging you in your present life.
Something that triggers you.
It might be a situation where you might be tempted to use or engage in another behavior that has been problematic for you.
We want to make this as real as possible so that you can get the feeling and the directions on how to use the SOBR acronym.
Now keep in mind,
Take care of yourself and choose something that's challenging but not overwhelming.
So go ahead and bring that scenario that you've chosen to your mind and a situation that might or has in the past caused a craving or urge to act in a reactive manner.
So it's in a way that is not in line with how you want to be in your life.
Maybe you're with a certain person or a certain location.
Maybe it's something that has happened in the past that you can recall or a situation you imagine that would be challenging for you.
So now take a few moments to really picture yourself in that place or situation or with that person.
Imagine the events or the situation that lead up to this reactivity.
Imagine yourself right into that point where you feel triggered as though you might behave reactively.
So at this point we're going to implement the SOBR breathing method.
The first step is to stop or slow down right where you are and bring awareness to the moment and bring awareness to this moment.
The next step is to observe what is happening in your mind and your body right now.
What is your experience in this moment?
What sensations do you notice?
Is there any discomfort or tension in your body?
What thoughts are present?
What emotion might you notice?
And where is that in your body?
And just acknowledge that this is your experience right now.
So now that you have a sense of what's going on in this moment,
Gathering your attention,
Focusing your attention on your breath.
The rise and the fall of your abdomen.
Moment by moment,
Breath by breath,
As best you can.
Now the next step is to allow your awareness to expand and include a sense of your entire body,
Holding your entire body in this softer,
More spacious awareness.
Sensing that this is a place from which you might be able to respond to the situation with more awareness.
And then when you're ready,
You can let go of that situation and come back to your breath.
Allow yourself to relax as you follow your breath.
Allow your shoulders to drop just a fraction as you come out of that place.
And then when you're ready,
You can gently open your eyes.
Move around,
Get comfortable.
And come back to where we are.
So for me,
Anger isn't especially.
.
.
