Day 1 Alright, let's see if I can find some hope again.

This is your brain on TMS. Seriously - as @Hedger said, three months of success via therapy tells you everything you need to know.

The thing to always always always remember, is that your brain is relentless in its desire to keep you in fear. You have to break the cycle by reminding yourself of this, and take back control from your primitive fear brain.

Easier said than done, folks, I know. We've all been there, and we all go back there during tough times. But this is the ultimate goal.

Thanks to the SEP (back in 2011), Alan Gordon's teachings, daily writing, constant mindfulness, attempting to meditate regularly, and, finally, therapy for the last half of the disaster that was 2020, I'm doing better at this. Actually, I was doing quite well after discovering Dr. Sarno and this forum late in 2011, through much of 2016, but the last four years were really HARD, and the pandemic kinda did me in. Write. Meditate. Practice mindfulness. And above all, be kind to yourself, okay?

~Jan

 

I do the "daily brain dump" form of writing. I also call it "writing shit down". I use crappy old notebook paper and recycle it when both sides are filled up, because I have no need to go back and review what I wrote. It's basically stream of consciousness. HOWEVER, I have been able to develop the habit to make a point of writing down at least one thing from the day for which I am grateful. It's not always easy, but finding even one little tiny thing has been shown to be good for your negative brain. Once you get in the habit, it's easy to keep it up - both the writing, and the being grateful!

This is a great thing to do before going to bed. Another great bedtime habit is to do a meditation and visualization about having a restful night and waking refreshed. This doesn't take long at all, but it's surprisingly powerful.

Nichole Sachs, LCSW is a well-known advocate of writing. She calls it "JournalSpeak" and she also advocates throwing away what you write. She wrote a book, has a website full of paid and free resources, and I highly recommend her podcast. She's in the list of recommendations and favorite TMS things that is in my Profile.

~Jan

 

I knew about and had practiced a bit of meditation and visualization, off and on, long "Before Sarno" which means that I had a decent grounding in it by the time I was ready to recover from TMS. I would recommend some kind of introduction to the topics - easy to find on the internet these days. Apps are a really great way to develop a meditation practice, and they all offer a free trial. I subscribed to Calm for a year, but switched last spring to Ten Percent Happier, by Dan Harris. I like the wide variety of teachers and meditations, and especially the updates and extras based on current events (that's why I switched) and his approach appeals to my pragmatism. I recently learned about Sam Harris - no relation, but the two are friends and Sam was on Dan's podcast not long ago. They both have books, of course, and Sam Harris also has a meditation app called Waking Up. I see and hear the Insight app mentioned a lot.

I never took the practice very seriously, but I have learned this year that I don't need to take it seriously - by which I mean, I no longer worry about how I do it. Worrying about how you meditate is the antithesis of meditation. It is important to just do it, and I'm still struggling with that - my brain resists.

It's really all about mindfulness - which is becoming aware and awake to the state of your mind - rather than adhering to some kind of rigid practice. I personally see meditation and visualization as two sides of mindfulness. In meditation, you clear your mind of the background chatter from your brain. In visualization, you actively replace the background chatter by envisioning a desired outcome (short term) or a future (long term) for yourself.

As for a nighttime meditation, start with your brain dump on paper, ending with something positive that you are grateful for.
- Lie down in bed.
- Do about a minute of meditative breathing (there are many styles - try them all, settle on the one you like).
- As you do this breathing, clear your mind of the chatter (the writing will have helped with that).
- The main part can be something you visualize, or perhaps something that you tell yourself using affirmations, or a combination. You envision and tell yourself that you will sleep through the night, having normal sleep cycles and perhaps waking only briefly between them, and finally waking up at the desired time in the morning, feeling refreshed and without pain. If you don't know about sleep cycles, read up on them so you understand them and accept that it's normal to wake up a bit between some of them.

~Jan