Remember B.O.A.
(Sneak Peek of HMA Unit 3, Lesson 2)
Download the Guided Meditation
Read John's Example of B.O.A.
Don’t forget to breathe, observe, attune, & attach:
Breathe. Take a few deep belly breaths to flood your brain with oxygen. This will help you regulate by simultaneously calming down and waking up.
Observe. Notice your five senses. Practice mindfulness. This will have a “grounding” effect so you can feel securely anchored in the present moment. Also pay attention to any emotions you may be feeling, and identify them.
Attune. Determine what your inner child needs from you, and respond with kindness. Offer yourself unconditional love, grace, compassion, and respect.
Attach. Connect with God, call a friend, and/or interact with your inner child. This will activate your social engagement system and re-establish safety.
Related Resources:
- How To Live With My Body (poem)
- When Porn Seems Like The Only Option (podcast)
- How To Rebound From Relapse (podcast)
- How To Reframe A Porn Relapse (podcast)
- 30 Grounding Techniques (article)
- iBreathe, Calm, Pause (apps)
***This lesson is a preview of the HMA Video Course (32 lessons)***
