冥想(六) 正念、睡眠與身體感覺 - 憂鬱症

By Ophelia
at 2021-08-30T09:40
at 2021-08-30T09:40
Table of Contents
因為個人的不良反應,已經有一段時間沒有進行冥想練習了。
最近睡眠障礙的困擾有點嚴重,又剛好有想嘗試的冥想app, 就再度挑戰冥想。
以前主治憂鬱症與解離症狀時,曾經透過課程或app做過不同的冥想練習,
概括起來都少不了下面三個步驟,似乎都會加重飲食失調相關的焦慮:
1. 排空雜念
去除能轉移注意力的雜念,空間裡就只剩下意識跟這個感覺不屬於自己的身體了。
2. 放慢、深度、專注呼吸
吸氣時腹部自然鼓起來,每吸一口氣身體就感覺像氣球般膨脹起來(#1V33U5Aw)。
3. 注意身體感覺
這些奇怪的感知就已經讓人很不舒服了,專注身體感覺只會放大那個不適感。
我會試圖將注意力放在躺在床上的重量感上面轉移對這種不適感的注意力,
但是正念(mindfulness)的意思不就是要毫不避諱的意識到這些感知的存在嗎?
我這種矛盾的做法真的沒問題嗎?
冥想時產生的恐懼、冒冷汗、末日感(sense of doom)、噁心等身心反應,
聽起來是不是很像焦慮/恐慌發作呢?
真是諷刺啊,我明明選擇的是幫助睡眠的冥想。
這下更睡不著了 (ノ) ̄ △ ̄)╭ ...ξ
看來病得不輕呢。都這樣了,就算請藥物出場也不為過了吧。
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Tags:
憂鬱症
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