Moving On App
The free Moving On App has a range of fantastic resources that you can download onto a smart phone, tablet or even just simply view on your desktop computer.
Look for the Moving On App on the Google Play Store or the Apple App Store or click the links below.
Desktop:
https://app.moving-on.uk/
Apple:
(Apple App Store)
https://apps.apple.com/gb/app/moving-on-app/id1616191176
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Android:
(Google Play Store)
https://play.google.com/store/apps/details?id=com.moimr.com&gl=GB
Navigating the Moving On App
"My Sessions"
My Toolbox
We have currently have five tools in the My Toolbox section: (1) Anchor Points, (2) Leaning In, (3) Letting Go, (4) Perspective Taking, and (5) SOBER breathing. Anchor Points is a different tool (described further below) than the other four tools, which are audio recorded exercises.
The Anchor Points tool is designed to help you record those things in your life that give you a sense of meaning or purpose. You might choose to consider areas of your life like family, health and fitness, work, nature, friends, hobbies, home, learning, partner and so on. For each of these areas you are asked to also consider how this area is an anchor point for you and what you might need to do to keep it secure. When you do your weekly Check In (see below), it is these anchor points that we need to keep in mind.
Leaning In and Letting Go are major skills in MOIMR. We invite you to move towards aspects of experience that might be uncomfortable for you by "Leaning In" and learn to unhook from your mind (which is likely to be giving you a lot of self-doubt or other negative thoughts at this time) by "Letting Go". The Vulnerability/Resiliency Model (see below) explains more of these concepts. The Perspective Taking tool helps you to become more flexible with your mind and the SOBER Breathing tool can help you gain stability when life is difficult.
My Check In
This section of the App has two aspects: A Daily Mood Check In and also Checking In. Checking In invites you to note down how you have lived your life in the last week. You really need to consider how you have supported your Anchor Points - what have you done to maintain them? It nexts asks you to think about how "On track" you have been this week. Have you lived the life that matters to you? Have you lived according to your values? Finally, it asks you to consider the week ahead and how willing you will be to have discomfort as you move towards your Anchor Points. This section of the App is hugely important for sustained recovery: do the things that matter and increase your willingness to experience discomfort if that shows up on the way - after all it is unlikely to be as challenging as your mind tells you it is and it is likely to move away soon enough anyway!
Vulnerability/Resiliency Model
Emotional Vulnerability
We all feel emotionally vulnerable every day. Sometimes it will be big stuff that activates it, like an argument with someone we care about but it can also be small stuff like ordering a drink in a coffee shop. Refusing to make room for our vulnerability has big costs. There are also significant benefits to embracing it. In Moving On we teach skills to lean in, make space, let go and do what matters.
Leaning In
When you are emotionally vulnerable, can you "lean in" to it? Ask yourself, where in your body do you feel it? Are there edges to it? Where do the sensations begin and where do they end?
`Make Space for the Experience
Can you simply be curious about your experience and allow it the space to be, as it is, without attempting to change it or alter it in any way? Even if you do not like it or want it, can you be with it kindly or gently? Perhaps simply take a breath to breathe into it.
Letting Go
Notice how your mind makes up a story about this experience. Perhaps it makes some unhelpful predictions or comparisons. When we feel uncomfortable our mind tends to give us a distorted view of the world, so can you unhook from this story? Just gently let go of the story. Perhaps come back to the body or maybe focus in on one or two more breaths?
Move Towards What Matters
Next, move to action. Choose to do something that really matters to you: something that aligns to what you care about. It might be simply taking care of yourself, or connecting to someone who matters to you. As you do this, you might notice that more vulnerability shows up. Your mind might tell you it will go wrong, you will be rejected or you will fail. Again, simply notice this experience, unhook from these evaluations, comments, or self-criticism. Continue to move towards what matters. Use your hands and feet to do this and then practice, practice, practice, again and again.
Our resiliency grows as we move towards our feelings of discomfort: moving towards our feelings of vulnerability is an important part of recovery.
My Challenges
In this section of the App we set a weekly challenge. These weekly challenges remain in the App so you can frequently revisit your successes over a sustained period of time. The App also gives you a helpful prompt to remember to act on your recovery-related challenges. We notice people engage in a huge number of recovery related challenges: becoming more active through exercise, eating more healthily, cleaning, decorating, gardening, stopping smoking, meeting friends, reading, writing a journal, spending quality time with family and so on.