Mindfulness Monday Week 5

Path; Mindfulness Monday graphic for https://reclaiminghope.blog


Thanks for joining me again for Mindfulness Monday! If you’ve missed previous weeks, I decided to embark on an experiment with Mindfulness Meditation to see if it could help me learn to relax. I’m using a book called Mindfulness, An Eight-Week Plan For Finding Peace In A Frantic World by Mark Williams and Danny Penman. Please check out my previous Mindfulness Monday posts to learn more about it. The links are included at the bottom of this post.

This week’s chapter was entitled Moving Beyond the Rumor Mill and the authors likened our thoughts to rumors that get started which might be true, or then again, might not. They talk about what is sometimes called the ABC Model of Emotions: The “A” represents the actual situation — what would be recorded if someone had their phone out recording it as it happened. “B” is the interpretation we give the scene, “the running story we create out of the situation, which often flows just beneath the surface of awareness but is taken as fact” say the authors. “C” represents our reactions, whether emotional or physical. The authors say that although we can see “A” and “C” clearly, we often aren’t even aware of “B”. We just think the situation is what aroused our emotions, rather than realizing that our interpretation is what resulted in our feeling a certain way.

The authors go on to say,”Unfortunately, the mind often finds it very difficult to detect the difference between fact and fiction once it has begun to construct a mental model of the world.” They give the example of self-criticism and how when we become stressed or vulnerable, we can only hear our inner critic. If you read my post Let It Go, you know I had an issue with that just last week. That experience helped me really appreciate, because I experienced it first-hand, what the authors are talking about here.

The stated purpose for this week’s meditations was to enhance our ability to sense when the mind and body are sending us signals that things are taking a negative path and we run the risk of becoming self-attacking. The meditations were the Eight-Minute Breath and Body meditation and the Three-Minute Breathing Space meditation we discussed last week. The new meditation for this week was called the Sounds and Thoughts meditation.

The purpose of the Sounds and Thoughts meditation is to help us see the similarities between the two. They both seem to come from nowhere, they can seem to arise randomly without our being able to control them, and they can both trigger powerful emotions.

As you know, I’m using the audio downloads, and I was afraid I was going to have to listen to some kind of sounds they recorded. This made me a little nervous because I have a real issue with certain sounds or repetitive notes or beats and I knew if that’s what it was, I was out of there! It wasn’t though; it was just a guided meditation that walked you through observing the sounds that came in and out of your consciousness, then doing the same with your thoughts, trying not to get wrapped up in them, but observing, then letting them fade. I think this meditation was a good lesson in realizing that you don’t have to “own” every thought that pops into your head; you can just do as you do with the sounds you hear — observe them and move on. I don’t think it’s one I would choose to do on regular basis, but I can see why it was important in this “journey.”

I don’t really think I’m getting any better at meditation, and I haven’t really seen any results yet, but it’s a process. I liked what the authors had to say about this:

“Think of the meditation as planting seeds. You give young seeds the right conditions, but you don’t try to dig them up each day to see if they’ve grown roots. Meditation is like cultivating a garden: your experience deepens and changes, but this takes place in horticultural time, not clock time.”

I was not blessed with a great deal of patience, so I don’t know how this is all going to work out, but I made a commitment to at least get through this book, and I made you all my accountability partners, so I plan to stick with it. :o) Thanks for helping me stay on track!

Have you ever experienced “the rumor mill” in your mind? How have you handled it?



Related Posts:

Untying the Knots

Week 1

Week 2

Week 3

Week 4


  1. Love the way you are blogging your experiences week-by-week with this book! I have this book too, and kind of skimmed through it and did mindfulness on my own, without their exercises. If I ever do the exercises, I might try blogging about it as well. 🙂

    Liked by 1 person

    1. I thought that was a great explanation when I read it. What’s amazing to me is just how much goes on in our minds without us even realizing it. You’re so right about how it’s not what happens but how we react. We can’t always choose our circumstances, but we can choose how we react to them. Hope you have a wonderful day!

      Liked by 1 person

  2. Catching up with your journey Terri and it’s lovely to see the positive energy continue to flow. I love that you promote the positive and encourage others to quiet their minds. I am inspired by this post in particular because I love the break down of the ABC Model of Emotions. Definitely need to reblog this! 🙂 May the rest of your week be positive and peaceful. Sending good vibes your way 🙂 ❤

    Liked by 1 person

    1. Thank you so much Cavelle and thanks for the reblog! I also liked how the authors explained the ABC model. If we can just take a minute to realize what’s happening in our mind we may be able to choose to react differently. If I don’t get anything else from this journey, I can at least know I’ve learned quite a bit of how our minds work. Have a wonderful week!


      1. You too Terri! Sometimes we just need to to stop, take a breath and break things down into chunks we can digest so thank you for sharing what you’ve learned! 🙂

        Liked by 1 person

  3. Reblogged this on A Christian In Bloom and commented:
    Follow Terri on her journey to exercise mindfulness in her life. We could all stand to be more mindful and Terri shares not only her journey but opens our mind to what’s called the ABC Model of Emotions. I LOVE this ABC breakdown because it can apply to anyone and is so useful for our day to day lives. Thanks Terri for inspiring me and others to quiet our minds, exercise self awareness and in turn share that with others. 🙂 ❤

    Liked by 1 person

      1. Anytime Terri! 🙂 I love the journey you’re on ❤ It’s inspiring and so how could I not share that with others? Can’t wait to read more!

        Liked by 1 person

    1. I think the ABC model was the thing I got the most from this week. I don’t think I ever really realized how much our minds are churning away in the background and informing our emotions with things that may not be true. I’ll bet you missed your class, even if you breathed a little sigh of relief since you didn’t do your homework. :o) Thanks for your kind words and for following my journey!

      Liked by 1 person

  4. Terri, great sharing and commendable you have your steps and goal so clear in mind. It does come with a lot of practice I realize and every day is different. But if you stick to it for a while I hope you start to enjoy it and be less ancious. I am on a journey too.

    Liked by 1 person

  5. Thank you for sharing your mindfulness journey, I particularly loved the quote you included about not digging up plants every day to see if they have grown roots!

    Liked by 1 person

  6. Very helpful way to look at it. In DBT Therapy it’s referred to as finding a more useful and/or effective interpretation to free yourself from the negative spiral…very liberating!

    Liked by 1 person

    1. Thank you so much. It was really interesting to me to realize just how much is going on in the background of our minds all the time. I love the idea of freeing yourself from the negative spiral – thanks for sharing. Thanks also for following. I look forward to getting to know you!


  7. Thanks for offering up this information. I have always had difficulty with quieting my mind to meditate. Actually, the only success I’ve had is when I hand drum. Then, I am totally in the moment (which often lasts for 2-3 hours). I like the sound/thought concept and will try it. Thank you for sharing this again. Oh, and BTW, I don’t have fibro but successfully manage chronic fatigue which I’d call a sister of fibro.

    Liked by 1 person

    1. Thanks so much for stopping by! I’ve been surprised by how many other people have the same issues I do with quieting their minds. I agree that Chronic Fatigue is a sister to Fibro – that’s one of the things that gives me the most trouble, even more than the pain most of the time. I hope the sound/thought concept works for you. Thanks again for stopping by!


    1. Thanks for letting me know how it went! I’m really glad that it worked for you. Thank you for the well-wishes, and I wish you the best as you continue to manage your CFS. I popped over to your blog, but it was getting late, so I’ll be back over when I have a little more time. I’m playing catch-up from our internet being down all morning right now. :o)


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