ПРИЛОЖЕНИЕ Б.7
Описание упражнения на осознанность
Примечание. Троеточия (...) указывают места, где врач должен сделать
паузу на несколько секунд.
Давайте начнем с медленного и глубокого дыхания, приятного и расслабляющего. Вам нужно делать медленные, ровные вдо-
хи, а затем такие же медленные выдохи... Вдох... Выдох... Вдох-
Выдох... Очень хорошо... Мы продолжаем дышать так же медлен-
но и глубоко, пока выполняем это упражнение на осознанность.
(Пауза на 15 с)
Попытайтесь по-настоящему сосредоточить внимание на своем
дыхании... Обратите внимание на то, как воздух входит в вас...
Переведите внимание на ощущения в груди, когда легкие напол-
няются воздухом... Затем сосредоточьтесь на ощущении воздуха,
выходящего из вашего тела... Просто сосредоточьтесь на своем дыхании... Вдох... Выдох... Если замечаете, что при этом ваши
мысли блуждают, ничего страшного... Просто осознайте это, а за-
тем возвратите внимание к своему дыханию.
(Пауза на 15 с)
Теперь переключите внимание на звуки... Постарайтесь сосредо-
точиться на всех звуках, которые можете услышать... Обратите
внимание даже на те, которые находятся в фоновом режиме,
которые вы обычно игнорируете или пропускаете... Если заме-
чаете, что при этом ваши мысли блуждают, ничего страшного...
Просто осознайте это, а затем возвратите внимание к звукам...
Возвращайтесь каждый раз... Неважно, куда убегает ваш разум
или о чем он думает... Просто верните свое внимание на дыхание...
Очередной раз... И опять...
(Пауза на 15 с)
Теперь переключите внимание на мысли, которые приходят в голо-
ву . Не пытайтесь их изменить. Не пытайтесь их остановить. Просто
Адаптировано с [ CraigJ. Bryan & М. David Rudd (2018). Brief Cognitive-
Behavioral Therapy for Suicide Prevention] , Copyright (2018) by The Guilford
Press. Разрешение на фотокопирование материалов предоставляется
только для личного использования.
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@8;>65=85 Б.7. Описание упражнения на осознанность 441
Описание упражнения на осознанность (окончание)
наблюдайте, как они движутся у вас в голове, словно бегущая
строка, и просто проходят мимо вас... Иногда наши мысли похожи на слова или предложения... Если у вас есть мысли, которые пред-
ставляют собой слова или предложения, просто поместите их в бе-
гущую строку и наблюдайте, как они проходят мимо вас... Иногда
наши мысли похожи на картинки или изображения... Если у вас
есть какие-то мысли, подобные таким образам, просто поместите
их в бегущую строку и наблюдайте, как они проходят мимо вас...
Каждый раз, когда вы замечаете мысль, просто наблюдайте, как она
движется в вашем уме, не пытаясь ее остановить... Теперь вернемся
к звукам... Обратите внимание, как вы можете переключить внима- ние с мыслей на что-то другое, когда захотите... Вы, вероятно, заме-
тите, что в вашу голову продолжает приходить все больше мыслей,
иэто нормально... Просто наблюдайте, как они проходят мимо вас,
азатем снова сосредоточьтесь на своем дыхании... Повторяйте этот
процесс всякий раз, когда вам в голову приходит мысль, даже если
эта мысль является стрессовой или назойливой... Снова и снова...
Иопять... Всегда возвращайте внимание к своему дыханию.
(Пауза на 15 с)
А теперь подумайте о чем-то стрессовом. Возможно, это пробле-
ма, с которой вы столкнулись, или то, о чем вы беспокоитесь...
Просто наблюдайте, как эта стрессовая мысль проходит мимо вас,
как и все другие мысли, а затем снова сосредоточьтесь на своем дыхании... Часто стрессовые мысли возвращаются в наш разум, и мы снова их замечаем... Это нормально... Когда бы это ни слу - чилось, просто смотрите на мысль и наблюдайте, как она прохо- дит, а затем возвращайтесь своему дыханию... Делайте это снова и снова... Снова и снова... Каждый раз, когда вам в голову прихо- дит мысль... Просто осознавайте это, а затем концентрируйтесь на своем дыхании... Хорошо.
(Пауза на 15 с)
Продолжайте и сделайте еще один медленный глубокий вдох...
Затем медленный выдох... Когда будете готовы, можете открыть
глаза.
https://t.me/medicina_free
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Geary, D. (2017). A shortened version of the Suicide Cognitions Scale for identifying chronic pain patients at risk for suicide. Pain Practice,
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