Self-Determination Recovery Circle: Introduction

Introduction

The Self-Determination Recovery Circle is based on simple self-observation. What makes me happy? What makes me unhappy? What makes me too happy and gets me into trouble? What am I like when I am symptomatic? And so on. These are all questions that I can “watch.” I can notice the experiences of what I do, say, and think. I can watch the experiences of the places I go, the people I hang with, the anniversaries of important events whether they are pleasant or unpleasant. I can notice what makes me happy and what makes me unhappy and what makes me too happy, which can get me into trouble.

I can share about these experiences as well. In group support we find the experiences. If we share around a common format we will find we are sharing our hopes, strengths and the experiences of what makes us happy, unhappy, too happy, symptomatic and so on.

Strength lies in numbers. For people with serious mental illness as well as people with other persistent or long lasting conditions, research demonstrates that having a “dense social network” (in other words a healthy support system) helps keep crises and setbacks from happening. This is just as true of serious mental illness as it is of cancer or diabetes.

Recovery, as one person with multiple disabilities put it, is the capacity for joy. We all have the capacity for joy. As research repeatedly demonstrates we all can recover.

Scripts for various meeting formats follow.

Script 1 - Meeting For Sharing About The Self-Determination Recovery Circle Program

Facilitator's Script

Hi, my name is (facilitator's name) and I am diagnosed. I'd like to welcome everyone to this meeting of The Self-Determination Recovery Circle. We meet here every (day and time).

Please help me open this meeting with a moment of silence for those diagnosed persons who still have not hope, followed by Asking for Self-Determination for those who care to join me (Asking for Self-Determination).

I've asked ____________________ to read the The Six Self-Determination Topics.

I've asked ____________________ to read On Recovery.

I'd like to thank my readers.

I'd like to extend a warm welcome to everyone who is here.

Would anyone like to introduce themselves and mention one good thing that's happened to them? (Stating diagnosis is optional.)

This is an anonymous program, which means that who you see here and what you hear here stays here in this room. This is so we all feel comfortable with what we say.

We will now open the meeting for sharing about The Recovery Circle Self-Determination Program (read questions one at a time from the Program). We ask that you limit your sharing to five minutes to give everyone who wishes a chance to speak.

(SHARING)

Anonymity is the spiritual foundation of all traditions, ever reminding us to put principles before personalities . . . which means who you see, what you hear, please leave it here when you leave.

We have a nice way of closing (moment of silence). Please join together in reciting Asking for Self-Determination.

Script 2- Meeting For Sharing Only

Facilitator's Script

Hi, my name is (facilitator's name) and I am diagnosed. I'd like to welcome everyone to this meeting of Self-Determination Recovery Circle. We meet here every (day and time).

Please help me open this meeting with a moment of silence for those diagnosed persons still without hope, followed by Asking for Self-Determination for those who care to join me (Asking for Self-Determination).

I've asked ____________________ to read the The Six Self-Determination Topics.

I've asked ____________________ to read On Recovery.

I'd like to thank my readers.

I'd like to extend a warm welcome to everyone who is here

Would anyone like to introduce themselves and mention one good thing that's happened to them? (Stating diagnosis is optional.)

This is an anonymous program, which means that who you see here and what you hear here stays here in this room. This is so we all feel comfortable with what we say.

We will now open the meeting for sharing. We ask that you limit your sharing to five minutes to give everyone who wishes a chance to speak.

(SHARING)

Anonymity is the spiritual foundation of all traditions, ever reminding us to put principles before personalities . . . which means who you see, what you hear, please leave it here when you leave.

We have a nice way of closing (moment of silence). Please join together in reciting Asking for Self-Determination.

Script 3 - Meeting With A Speaker and Sharing

Facilitator's Script

Hi, my name is (facilitator's name) and I am diagnosed. I'd like to welcome everyone to this meeting of The Recovery Program for Self-Determination. We meet here every (day and time).

I've asked ____________________ to read the The Six Self-Determination Topics.

I've asked ____________________ to read On Recovery.

I'd like to thank my readers.

I'd like to extend a warm welcome to everyone who is here.

Would anyone like to introduce themselves and mention one good thing that's happened to them? (Stating diagnosis is optional.)

This is an anonymous program, which means that who you see here and what you hear here stays here in this room. This is so we all feel comfortable with what we say.

When the speaker speaks, we suggest that you do not compare stories, but identify with the feelings. We all took different routes to get here, but the feelings are the same. The speaker ____________________ is here to share his or her experience, strength and hope.

(SPEAKER)

We will now open the meeting for sharing. We ask that you limit your sharing to five minutes to give everyone who wishes a chance to speak.

(SHARING)

Anonymity is the spiritual foundation of all traditions, ever reminding us to put principles before personalities . . . which means who you see, what you hear, please leave it here when you leave.

We have a nice way of closing (moment of silence). Please join together in reciting Asking for Self-Determination.

Script 4 - Meeting With A Speaker and Sharing About the Self-Determination Recovery Circle Program

Facilitator's Script

Hi, my name is (facilitator's name) and I am diagnosed. I'd like to welcome everyone to this meeting of The Self-Determination Recovery Circle. We meet here every (day and time).

I've asked ____________________ to read the The Six Self-Determination Topics.

I've asked ____________________ to read On Recovery.

I'd like to thank my readers.

I'd like to extend a warm welcome to everyone who is here.

Would anyone like to introduce themselves and mention one good thing that's happened to them? (Stating diagnosis is optional.)

This is an anonymous program, which means that who you see here and what you hear here stays here in this room. This is so we all feel comfortable with what we say.

(SPEAKER)

We will now open the meeting for sharing about the The Self-Determination Recovery Circle Program questions (read questions one at a time from the Program). We ask that you limit your sharing to five minutes to give everyone who wishes a chance to speak.

(SHARING)

Anonymity is the spiritual foundation of all traditions, ever reminding us to put principles before personalities… which means who you see, what you hear, please leave it here when you leave.

We have a nice way of closing (moment of silence). Please join together in reciting Asking for Self-Determination.

Script 5 - Meeting With Meditation and Sharing About the Self-Determination Recovery Circle Program

Facilitator's Script

Hi, my name is (facilitator's name) and I am diagnosed. I'd like to welcome everyone to this meeting of The Self-Determination Recovery Circle. We meet here every (day and time).

I've asked ____________________ to read the The Six Self-Determination Topics.

I've asked ____________________ to read On Recovery.

I'd like to thank my readers.

I'd like to extend a warm welcome to everyone who is here.

Would anyone like to introduce themselves and mention one good thing that's happened to them? (Stating diagnosis is optional.)

This is an anonymous program, which means that who you see here and what you hear here stays here in this room. This is so we all feel comfortable with what we say.

We are going to meditate now. (See Meditation Instructions; chairperson read slowly.)

We will now open the meeting for sharing about the Self-Determination Recovery Circle Program questions (read questions one at a time from the Program). We ask that you limit your sharing to five minutes to give everyone who wishes a chance to speak.

(SHARING)

Anonymity is the spiritual foundation of all traditions, ever reminding us to put principles before personalities . . . which means who you see, what you hear, please leave it here when you leave.

We have a nice way of closing (moment of silence). Please join together in reciting Asking for Self-Determination.

Script 6 - Meeting For Sharing about a Topic

Facilitator's Script

Hi, my name is (facilitator's name) and I am diagnosed. I'd like to welcome everyone to this meeting of The Self-Determination Recovery Circle. We meet here every (day and time).

I've asked ____________________ to read the The Six Self-Determination Topics.

I've asked ____________________ to read On Recovery.

I'd like to thank my readers.

I'd like to extend a warm welcome to everyone who is here.

Would anyone like to introduce themselves and mention one good thing that's happened to them? (Stating diagnosis is optional.)

This is an anonymous program, which means that who you see here and what you hear here stays here in this room. This is so we all feel comfortable with what we say.

Would someone like to suggest a topic we can share about. (Wait for someone to suggest topic and share a little about it themselves. It is appropriate for someone with a problem at this point to ask for the hope, strength and experiences of other members of the group on this problem.)

We will now open the meeting for others to share about the topic.

(SHARING)

Anonymity is the spiritual foundation of all traditions, ever reminding us to put principles before personalities . . . which means who you see, what you hear, please leave it here when you leave.

We have a nice way of closing (moment of silence). Please join together in reciting Asking for Self-Determination.

Script 7 - Meeting With A Reading and Sharing

Facilitator's Script

Hi, my name is (facilitator's name) and I am diagnosed. I'd like to welcome everyone to this meeting of The Recovery Program for Self-Determination. We meet here every (day and time).

I've asked ____________________ to read the The Six Self-Determination Topics.

I've asked ____________________ to read On Recovery.

I'd like to thank my readers.

I'd like to extend a warm welcome to everyone who is here.

Would anyone like to introduce themselves and mention one good thing that's happened to them? (Stating diagnosis is optional.)

This is an anonymous program, which means that who you see here and what you hear here stays here in this room. This is so we all feel comfortable with what we say.

When the reader reads the reading about recovery, we suggest that you do not compare, but identify with the feelings. We all took different routes to get here, but the feelings are the same.

(Reader reads selection on recovery that someone has brought.)

We will now open the meeting for sharing. We ask that you limit your sharing to five minutes to give everyone who wishes a chance to speak.

(SHARING)

Anonymity is the spiritual foundation of all traditions, ever reminding us to put principles before personalities . . . which means who you see, what you hear, please leave it here when you leave.

We have a nice way of closing (moment of silence). Please join together in reciting Asking for Self-Determination.

Asking for Wellness

May we be filled with loving kindness.

May we be well.

May we be peaceful and at ease.

May we be happy.

The Six Self-Determination Topics

Feeling Good
Feeling Bad
Feeling Too Good
What I am Like When I am Symptomatic
Crisis Plan
Community Re-integration Plan

On Recovery

We come together to share our strengths, hopes, and experiences about wellness. We realize that looking at what makes us happy, unhappy or too happy, our symptoms, a crisis plan and our community re-integration plan is a key to wellness. We also realize that what others with similar problems have to share may teach us wisdom and what we have to share may teach others wisdom. Recovery is a circle. We need to give it away to keep it.

The Self-Determination Recovery Circle Program

Feeling Good

What is it like to feel good?
List some words that describe your different good feelings (ex. exited, calm).
What are some places you have been to and times when you have felt good?
Who are some people that make you feel good? How do they do that?
What do you say or think about others that makes you feel good?
What do you say or think about yourself that makes you feel good?
What do you do for others that makes you feel good?
What do you do for yourself that makes you feel good?
1. What words make you feel good?
2. What makes it hard to say or think the things that make you feel good?
3. What makes it hard to do the things that make you feel good?
4. What could you say, think and do to help you feel good more often? Why don't you? What can you do about this?
5. Could you spend more time in feel-good places, with feel-good people? Why aren't you? What can you do to overcome these blocks?
6. Try using the meditations at the end of this page.

Feeling Bad

What is it like for you to feel bad?
1. List some words that describe your different bad feelings.
2. What are some places you have been to and times when you have felt bad?
3. Who are some people that make you feel bad? How do they do that?
4. What do you say or think about others that makes you feel bad?
5. What do you say or think about yourself that makes you feel bad?
6. What do you do for others that makes you feel bad?
7. What do you do for yourself that makes you feel bad?
8. What do you do to yourself that makes you feel bad?
9. What do others do or say that makes you feel bad?
10. Why do you continue being around people or places that make you feel bad?
11. Why do you continue to say, think or do things that make you feel bad?
12. From the list of things that make you feel good, which of those things can you use when you feel bad to make yourself feel better?
13. Try using the mediations at the end of this book.
Do you know of any other things that you can do to make yourself feel better?
What makes it hard?
1. What makes it hard to leave places or people that make you feel bad?
2. What makes it hard to stop saying the things that make you feel bad?
3. What makes it hard to stop thinking the things that make you feel bad?
4. What makes it hard to stop doing the things that make you feel bad?
What habits or behaviors could you change to feel good more often?

Feeling Too Good

What do you do or say that makes you feel good but gets you into trouble? (example – being a “class clown”, drink, use drugs, etc.)
Before you do or say those things, what do you feel and think?
What are some things that people do or say to make you want to do those things?
What can you say differently instead of saying what gets you into trouble?
What can you do differently instead of doing what gets you into trouble?
What can you think differently instead of thinking what gets you into trouble?
Try using the mediations at the end of this book.

What I Am Like When I Am Symptomatic

What do I see as my main symptoms? What do people tell me are my main symptoms?
How do I feel, act, think and talk when I am symptomatic?
How are my feelings, actions, thoughts and talk out of my control?
How do I enjoy this (if I do)? How do I suffer from this (if I do)?
If I am not out of control yet, what can I do to keep from getting out of control?
What can other people do to help keep me from getting out of control?
What should other people not do to help keep me from losing control?

Crisis Plan

What person do I want in control of the crisis process if possible?
What this person should know about me:
1. What I am like when I am well?
2. What I am like when I need someone to take charge?
3. How I am likely to respond to someone, even this person, taking over?
4. What to do to minimize negative reactions on my part?
5. What to do to maximize cooperation on my part?
6. What medications help and why? What medications hurt and why?
7. How, if absolutely necessary, do I wish to be restrained? (Chemical, camisole, seclusion room, etc.) How to avoid pushing me to the point of needing restraint?
8. What treatments help and why? What treatments hurt and why?
9. What people visiting help and why? What people visiting hurt and why?
10. What people who visit should talk about and do to help? What people who visit should not talk about and not do to help?
11. What hospitals, acute treatment units or crisis hostels do I prefer? Which hospitals, acute treatment units or crisis hostels do I want to avoid and why?

Community Re-Integration Plan

How I feel, act, think and talk when I am pulling out of crisis?
When to de-activate the crisis plan?
What I am sensitive to in people, places, things, activities and anniversaries when I am going back into the community?
What people, places, things, and activities are most supportive for me to re-enter the community?
What feelings, behaviors and thoughts are best for me to give to myself and how do I? How can I best soothe myself?
What feelings, behaviors, and thoughts are most troublesome for me on re-entry and how do I deal with them?
What triggers should absolutely be avoided for a while on re-entry?
Review and possibly rework my wellness plan.

Meditation Instructions

NOTE: The meditations are available via audio stream on www.professored.com.

Body Scan

(Note to facilitator: Read the following instructions slowly to the group and pause after each part of the body is mentioned. Make sure to give time for people to feel or pay attention to the part of the body being mentioned.)

When I am leading you through the body scan, if something interrupts us like a noise or thoughts, simply return your attention to what I am directing you to pay attention to. Just let go of the interruption. What do I mean by letting go, just return your attention to what you are paying attention to.

Sit comfortably with your feet flat on the floor and your hands on your knees or thighs. Sit with your back comfortably straight. Do not try to do anything in particular. Just pay attention to what I tell you to pay attention to or feel what I tell you to feel. You set yourself up to be tense if you tell yourself to relax or if you try to relax. If you tell yourself to relax, that is a command and your body muscles tighten up when they hear a command, so don't tell yourself to relax.

We are going to pay attention to sensations like hard/soft, heavy/light, rough/smooth, warm, cool, pressure, movement or flowing sensations, tingling, pulsing or throbbing, numbness and so on. Some sensations of course can't be captured in words. Just pay attention to where I direct you and experience what ever you experience.

First pay attention to the bottom of your left foot. Feel whatever is there; cold, warm, tingly, throbbing, just feel whatever is there. Feel the top of your left foot. Feel whatever is there. Pay attention to your ankle. Notice whatever is there. Pay attention to the front of your left leg, from you ankle to your knee, just notice what is there. Pay attention to the back of your left leg from your ankle to your knee. Note the sensations. Cool, warm, tingly, numb, just notice what is there. Pay attention to your left knee. Just notice whatever is there. Pay attention to your left thigh from your knee to your hip, top and bottom. Feel whatever you feel. If you feel the tendency to judge what you feel as good or bad, just notice the judgment and return your attention to your thigh. Next, notice your left buttock. Notice whatever is there.

Next, pay attention to the bottom of your right foot. Feel whatever is there; cold, warm, tingly, throbbing, just feel whatever is there. Feel the top of your right foot. Feel whatever is there. Pay attention to your ankle. Notice whatever is there. Pay attention to the front of your right leg, from you ankle to your knee, just notice what is there. Pay attention to the back of your right leg from your ankle to your knee. Note the sensations. Cool, warm, tingly, numb, just notice what is there. Pay attention to your right knee. Just notice whatever is there. Pay attention to your right thigh from your knee to your hip, top and bottom. Feel whatever you feel. Next, notice your right buttock. Notice whatever is there.

Feel yourself sitting. Feel the pressure of your bottom on your chair. Feel the heaviness of your body. Feel gravity pull you down. Now notice your lower back, the left side and the right side. Next, notice your stomach. See if you notice your stomach rising and falling as you breathe. Feel whatever is there. Now notice the middle of your back. Next, notice your solar plexus, the spot between your stomach and your rib cage. Notice your shoulder blades on your upper back. Notice the left one, notice the right one. Feel them rise and fall as you breathe. Notice the left side of your chest, and the right side of your chest. Notice your chest rising and falling with your breath.

Now notice the top of your left shoulder. Notice your left upper arm. Notice your left elbow. Notice your left forearm and wrist. Pay attention to your left hand. Pay attention to your thumb and each finger.

Now notice the top of your right shoulder. Notice your right upper arm. Notice your right elbow. Notice your right forearm and wrist. Pay attention to your right hand. Pay attention to your thumb and each finger.

Notice your neck. The front of your neck, the right side of your neck, the back of your neck, the left side of your neck. Now notice your jaw, the left side of your jaw, and the right side of your jaw. Pay attention to your left check, your right check. Pay attention your left eyeball and your right eyeball. Notice whatever you feel in your forehead. Notice the left side of your head and your ear. Notice the right side of your head and ear. Notice the top of your head.

Breath Work

Feel the breath at the tip of your nose or if you cannot breathe through your nose, notice the air flow over the roof of your mouth and tongue. Notice in your mouth or nose that when you breath in the air is a little cool and that when you breath out the air is a little warm. Do not try to change your breath, just breath naturally. Just let your breath happen by itself. As you notice your breath, also notice your whole body. Pay attention to your breath and your body. Do this for a few minutes. If thoughts, feelings, or images come, don't push them away, just notice them and return your attention to feeling the breath at the tip of your nose. Thoughts and images are natural, do not fight them, just let them float by like clouds in the sky and focus your attention on your breath on the tip of your nose.

Half-Smile

Our moods respond to our body activities. Some emotions it has been discovered are hard-wired. The smile is one such hard-wired emotion producing action. When we do the half-smile notice any changes in sensations in your face or body.

Just let the corners of your mouth turn up slightly. Keep them slightly turned up. Notice your mouth. Have the sensations changed. Notice your jaw. Notice your cheeks first left, then right. Notice your eyes. Notice your forehead. Now just sit for a short time with a half-smile.

Loving Kindness Meditation

Remember the last time you gave something to somebody and it was well received. Or think of petting your favorite animal. Giving and receiving gives us a warm loving feeling, feel that in your heart. Place your attention on your heart and feel the feeling of giving something to someone that is well received. Love your heart. Let that warm feeling fill your chest. Let the warm feeling of loving kindness spread to your stomach. Let it flow down to your legs. Let the loving feeling flow through your arms and hands. Let the loving feeling fill your head. Let your whole body feel the warmth of loving and kindness. Repeat this sequence for as long as you feel comfortable. Or just dwell on the feeling of loving kindness in your heart.

Inner Smile

With an inner smile or with loving kindness pay attention to your forehead. Now to your left eye. Next to your right eye. Your right cheek. Your left cheek. Your mouth. Now swallow and follow it down your throat with a smile or loving kindness. Let the smile or love flow through your large and small intestine. Now out your bottom.

Return your loving or smiling attention to your forehead. Next to your left eye. Next to your right eye. Now your right cheek. Your left cheek. Your mouth. Smile at your heart. And your left lung. Now your right lung. Just below your right lung is your liver. Pay attention to it with love or a smile. Just below your left lung is your stomach and spleen. Smile at them. Pay loving attention to your left kidney and then to your right kidney.

Smile again at your forehead. Now at the top of your head. Smile at the back of your neck. And down your spine. Pay attention with love to each vertebrae.

Concentration

Pick an object that you like. Place it at eye level or slightly below eye level. With eyes open gently look at the object for one minute. Close your eyes and hold the image of the same object with eyes closed for one minute. Don't worry if the image moves or flickers or is only partially there or changes size and so on. Just hold the concentration on the image with eyes closed as best you can even if it is only a vague sense of the object. Over time you will improve. Gradually increase the amount of time with eyes open and closed.

Walking Meditation

Gently move stand up and move your chair aside. Move to a place where you may walk back and forth or around in a circle.

Walking meditation is a step in moving meditation from just sitting to mindfulness in everyday life. Anything can be taken as a focus for meditation like washing the dishes or shopping by staying in the present and maintaining awareness of one's body movements and immediate environment.

To do walking meditation, begin by lifting the left foot, then place it down. Now lift the right foot, place it down. Lift left. Place left. Lift right. Place right. Lift left. Place left. Lift right. Place right. Keep walking for a few minutes and focus on your feet lifting and being placed.

Recovery Circles