Practice
Metaphors
Memorable lessons you can return to when you need a reset.
lessonA daily mindfulness habitLast time, we introduced the idea of being mindful in your everyday activities, like brushing your teeth, eating, waiting in line, or driving. This gives your mind and body a rest from the busyness of life. It provides moments to slow down. The mind is often quite busy producing thoughts, and sometimes it gets stuck on them. It can also get stuck on sensations in the body, emotions, and urges to act or to avoid what we don’t like. Let’s look at how the mind can get stuck -- and how you can let go of thoughts.
lessonContinuing on your pathLast time, you learned a metaphor about the dedication and patience that goes into honoring values. Some values are easy to honor, and others take more time and can bring along unhelpful passengers. This time, we’ll look back at all the things you’ve learned in this program and help you make a plan to keep going. The app will be available for 12 weeks, starting from the day you installed it. We encourage you to continue to use Vareza daily and return to anything you’ve found helpful. This can be time well spent. Rehearsing new skills can help us master them so they become natural habits that show up when we need them.
lessonContinuing on your path 2Last time, you learned a metaphor about the dedication and patience that goes into honoring values. Some values are easy to honor, and others take more time and can bring along unhelpful passengers. This time, we’ll look back at all the things you’ve learned in this program and help you make a plan to keep going. The app will be available for 12 weeks, starting from the day you installed it. We encourage you to continue to use Vareza daily and return to anything you’ve found helpful. This can be time well spent. Rehearsing new skills can help us master them so they become natural habits that show up when we need them.
lessonIdentifying your valuesLast time, we focused on how your values are your compass in life, helping you do what really matters to you. Values are what you care about most in life, what you choose to prioritize through your actions. Your values can help you disobey the unhelpful passengers that show up. Today you will have the chance to look more closely at your values. You’ll identify the ones that are most important to you. To complete this lesson, return to the Today page and tap on the Values Journal. The activity will help you identify your values.
lessonIdentifying your values 2Values are what you care about most in life, what you choose to prioritize through your actions. Your values can help you disobey the unhelpful passengers that try to pull you away from your destination.Let’s look more closely at your values again. You’ll review the ones that are most important to you and add anything new you’ve noticed as you’ve been acting on your values throughout this program.
lessonLetting your values growThis week, you identified your values and explored how you can get closer to the center of the bullseye. Today, you will reflect on the barriers that prevent you from acting according to your values. Sometimes it is easy to act according to our values, and other times it is not so easy. We can get distracted by thoughts such as “I can't do this” or “I'm a failure.” Today, we will explore how to continue acting in accordance with your values when things get difficult. You always have the option to show up and do what matters, even when useless passengers appear. Translated with DeepL.com (free version)
lessonMonsters on the busLast time, we focused on values and how they can help you focus on what's important to you. Today we’ll spend some more time exploring values. They can be your guiding compass despite the things in your life that try to take you off course.
lessonNurturing your valuesLast time, you visualized yourself carrying out your plan to honor your values. By now, we hope you’ve had a chance to put your plan into action. If so, great job! How did it go? If not, do you want to change your plan so it’s easier to take on? Could you give it a try this week? Sometimes it’s easy to act on our values, and sometimes it’s not so easy. We may get sidetracked by thoughts like “I can’t do this” or worries. Other unhelpful passengers might show up too. But discomfort can show us how important it is to act on our values despite it. We don’t usually worry about things we don’t care about. Today, we’ll explore how to keep going when the going gets tough. You always have the choice to show up and do what matters, even when unhelpful passengers show up.
lessonNurturing your values 2Last time, you visualized yourself carrying out your plan to honor your values. By now, we hope you’ve had a chance to put your plan into action. If so, great job! How did it go? If not, do you want to change your plan so it’s easier to take on? Could you give it a try this week? Sometimes it’s easy to act on our values, and sometimes it’s not so easy. We may get sidetracked by thoughts like “I can’t do this” or worries. Other unhelpful passengers might show up too. But discomfort can show us how important it is to act on our values despite it. We don’t usually worry about things we don’t care about. Today, we’ll explore how to keep going when the going gets tough. You always have the choice to show up and do what matters, even when unhelpful passengers show up.
lessonQuieting your chronic pain dictatorLast time, we shared how trying to avoid pain symptoms may be limiting your life in ways you hadn’t intended. Your mind is both your best friend and your worst enemy. You get to choose how you respond to it. Today we’ll take that a step further by looking at the opposite of avoidance.
lessonThe thoughts that bind usLast time, we worked on strengthening your awareness muscle so you can notice your thoughts and then let them go, like leaves on a stream. This time, we’ll focus on becoming aware of how much effort you spend resisting your thoughts. We’ll also look at a common “mind trap” that often goes unnoticed.
lessonValues and goalsWe want to help you get your life back! So this week, we’ll explore ways to quiet your chronic pain dictator and listen to your values more. You’ll begin to establish a roadmap for managing your pain. You’ll also keep practicing the breathing exercise to build your awareness muscle and get more in tune with your mind and your body. Let’s dig into values and explore how they are connected to your goals.
lessonWhat we coveredWhen practicing pacing, you may feel proud of yourself for sticking with a new plan to get things done. Or you may get stuck or feel frustrated. In case that happens, let’s look at a metaphor of how to get unstuck and keep your eyes on the long-term goal despite unhelpful passengers.
lessonWhat we coveredOur minds are naturally busy, and our bodies frequently carry extra tension. This added stress can lead to more fatigue and more pain. It can be distracting and overwhelming to live with chronic pain. We may end up living on automatic pilot, going through the motions of daily life but missing out on the small joys along the way. Mindfulness can provide a pause button, giving us a break from the busyness of life. Each moment we take to slow down and breathe deeply is time well spent. This chapter showed you how to bring more present-moment awareness to the tasks and activities you already do every day. By practicing mindfulness regularly, you’ll have more opportunities to see how you’re getting stuck and to respond to challenges by listening to your values.
lessonWhat we coveredOur minds are naturally busy, and our bodies frequently carry extra tension. This added stress can lead to more fatigue and more pain. It can be distracting and overwhelming to live with chronic pain. We may end up living on automatic pilot, going through the motions of daily life but missing out on the small joys along the way. Mindfulness can provide a pause button, giving us a break from the busyness of life. Each moment we take to slow down and breathe deeply is time well spent. This chapter showed you how to bring more present-moment awareness to the tasks and activities you already do every day. By practicing mindfulness regularly, you’ll have more opportunities to see how you’re getting stuck and to respond to challenges by listening to your values.