Healing Program - Module 6 - Reframing Difficult Thoughts with Insight and Kindness - Part 2
Download the '3-Column Reframing Worksheet' Click here
Module 6 - Reframing Difficult Thoughts with Insight and Kindness Part 2
Qi Gong – Chinese Healing Exercise (20 min)
Thought Reframing Group #2 (33 min)
Home Program (see exercises below)
Meditation – Alchemy of the Heart (18 min)
Homework
Qi Gong – Chinese Healing Exercise
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icon
Thought Reframing Group #2 (33 min)
Filmed at a weekend retreat for people affected by CML (a type of blood cancer), this video provides more examples of distressing thoughts and how they were able to reframe them with insight and kindness.
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Home Program
Either download and print “three column sheets” or take a blank piece of paper and create your own version. Rotate the paper so that the width is greater than the height. Divide the paper into three equal columns. The title of the left column is “Automatic or distressing thought”. The middle column has the questions:
- What emotions arise when I think this way?
- Is this a harmful or helpful thought?
- Is this thought irrational or exaggerated in any way?*
- The right column is titled “Kind and rationale response”.
*Review the list of cognitive distortions below.
Exercise 1 – By Yourself
Spend 20 minutes working through the exercise to reframe any automatic or distressing thoughts using the three-column technique.
Exercise 2 – With Others
Share your examples with at least with one other person.
Please move onto the next video to participate in the closing meditation
Meditation – Alchemy of the Heart
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Homework: Practice between modules!
- Every day practice a meditation, the body scan or sitting meditation. Practice Qi Gong as often as you like. You can alternate Qi Gong with meditation.
- Each day be mindful of your stress levels and the distressing thoughts that come up when you feel upset. Try to take a few minutes to write down your distressing thoughts right away. Then, if you have time, go through the whole three column technique, or save what you have written down to go through the full process when you have more time. If you need help in developing awareness of cognitive distortions, or in finding a wise and kind reframe, ask for help from a friend or loved one. Gradually, as you work with your thoughts in this way, you will learn to change old patterns of thinking into more healthy and proactive thoughts.
- Continue to write in your journal, and reflect on what you are learning.
Download the '3-Column Reframing Worksheet' Click here
Extra Reading
To learn more about reframing please read the following chapters from our book Healing and Cancer: Integrating science, wisdom, and compassion in reclaiming wholeness. These chapters re-explain the reframing idea and use multiple examples of how to reframe commonly distressing thoughts.
Chapter 24 – Introduction to reframing distressing thoughts with insight and kindness
Chapter 25 - Working through "I can’t do it"
Chapter 26 - Eileen - Drawing on spiritual strength
