Metacognitive Therapy (MCT) is a form of mindfulness.
Step back mentally. Shift focus from thinking about problems to patterns of thinking. Observe thoughts as passing events, as a detached observer, without judgement or action.
Attention Training Technique, a Metacognitive Therapy MCT strategy is a form of mindfulness. ATT interrupts repetitive styles of negative thinking with a palette of preprogrammed sounds helping you to shift from self-focus to external focus.
Wells’ 7-Point Rating Scale
Adrian Wells developed a 7-point rating scale to measure internal/external focus. The scale is simply a line with markings from -3 to +3. Wells asks, “At this moment in time how much is your attention focused on yourself or on your external environment? Please indicate by giving me a number on the scale.”
–3 –2 –1 0 +1 +2 +3
Externally focused Equally Focused Self-Focused
Before you begin therapy, you rate yourself on a scale from -3 (entirely externally focused) to +3 (entirely self-focused) If ATT is successful you begin to move from self-focus to external focus.
Mindfulness
With mindfulness, the focus is usually on the breath. You don’t have to do anything to change your breathing, just coming back to it each time you cling to a passing thought. Your breathing naturally deepens. As you relax into this exercise you become more externally focused on sounds and space.
I became aware of what mindfulness is all about as I entered my final stage of life. Time passes like the sand clock I recall sitting between us on a lawyer’s desk. Sand drained before I could state my case.
If I don’t practice mindfulness days go from getting up to going to bed with not much living in between. Time passes like sand emptying down the lawyer’s hour-glass to the last few grains.
You don’t need to take time out from anything. I am mindfully aware of the ambient sounds and space outside as I type this sentence. I expand my focus to take in both the computer screen and the waves of highway sounds. As I do this I am aware of my breathing – breathing in – breathing out –––. A little longer on the breathing out.
Getting in touch with the beauty of living in the moment adds to each day. Breathing becomes deeper and more gentle, nourishing your body.
It’s all about attention stupid
You want the harmony of the mindfulness and breathing to gently embrace your body and mind. “During the time you are doing it, there is no tension at all. You are here for life; and if you are here for life, life will be here for you. It’s simple.” “The first miracle brought about by mindfulness is your own presence, your real presence. With this energy dwelling in you, you become completely alive.” (Thich Nhat Hanh).
This does not preclude suffering. In Buddhism suffering is a given. Life is suffering. It is from suffering we learn understanding and compassion. “If you do not have compassion in your heart, you do not have any happiness.”
Self-help books that help:
Total Self-Renewal through Attention Therapies and Open Focus
The Open-Focus Brain: Harnessing the Power of Attention to Heal Mind and Body
