Just the "BASIC"s (Laura Hoffman)

When you are feeling that your body reactions are more intense than baseline here is a simple step by step approach that you can use to tune into your body. It is meant to be a non-judgmental practice where you can really focus on how your body and mind are coping. Follow these 5 BASIC steps in order to check in with your body and mind:  
 
B: Behaviours 

• When we experience something uncomfortable, we fall into specific behaviours. What behaviours do you notice in certain situations?  

• Example: When we are happy, we laugh or smile. When we are stressed, we can take shallow breaths, clench the jaw or pace. 

  
A: Affect (emotions) 

• What emotions are you experiencing at this time?  

• Example: Are you feeling sadness, joy, fear, anger, worry? 

  
S: Sensation 

• Your body may have some physical sensations. 

• Example: Muscle tension in the neck, feeling of a lump in the throat. 

  
I: Imagery 

• You may have certain images in your mind that come about in certain situations. Tune into these and think of when you see them 

• Example: Wanting to run outside to scream when stressed, seeing the colour red when angry. 

  
C: Cognition 

• You may have thoughts that come about. What do these thoughts say about how you process situations? What do they say about the environment you are in?  

• Example: When we are anxious, we may think that everything is going to fall apart. When we are angry, we focus on negative thoughts.  

  
Remember, be patient with yourself and non-judgmental. The goal is to notice, not to change.  Being mindful of these reactions of your body and mind will help to understand how you cope in these situations. This is a simple way to begin practicing mindfulness.