What is Mindfulness?
What is an example of a Mindfulness Practice?
Mindfulness Practice can include:
- Mindfulness and mindfulness skills
- Meditation
- Contemplative Prayer
- Body Scan
- Nonjudgmental Thinking
When was the last time you were in emotion mind. Describe the situation and experiences to the group.
We are in emotion mind often as human beings. This can be when we are upset, angry, ecstatic, excited, sad, etc.
Emotion mind is: Hot, Mood-Dependent, & Emotion Focused. When in emotion mind, you are ruled by your moods, feelings and urges to do or say things. Facts reason, and logic are not important.
How do you "observe"?
- Notice your body sensations
- Pay attention
- Control your attention
- Practice wordless watching
- Observe both inside and outside yourself.
What are the 3 "How" Skills?
Nonjudgmentally, One-Mindfully, & Effectively.
What does DBT stand for?
Dialectical Behavioral Therapy
Give us a definition of mindfulness.
Mindfulness is intentionally living with awareness in the present moment, without judging or rejecting the moment, without attachment to the moment.
What are the 3 states of mind?
Reasonable (Or Logical) Mind, Wise Mind & Emotion Mind.
What are the 3 "What" skills?
Observe, Describe & Participate.
What is the importance of "How" skills?
"How" skills teach you how to practice mindfulness.
Mindfulness is the foundation of all DBT skills.
What does the D in DBT mean?
- Two ideas can both be true at the same time
- All people have something different they can teach us.
- A life worth living has both comfortable and uncomfortable aspects.
- Let go of "black and white" or "all or nothing" ways of looking at a situation.
- Ask what is missing from your point of view to become more flexible.
What is a goal of a mindfulness practice?
Goals of Mindfulness Practice include:
-Reduce suffering & increase happiness
-Increase control of your mind
-Experience reality as it is
Give an example of being in reasonable mind?
Reasonable Mind is: Cool, Rational, & Task - Focused. When in reasonable mind, you are ruled by facts, reason, logic, and pragmatics. Values and feelings are not important.
Observe and then Describe something in the room you are in.
Describe:
-Put words on the experience.
-Label what you observe.
-Unglue your interpretations and opinions.
-If you can't observe it through your senses; you can't describe it.
Give an example of practicing one-mindfully.
One-Mindfully:
-Rivet yourself to now.
-Do one thing at a time.
-Let go of distractions.
-Concentrate your mind.
What is opposite action?
A DBT skill used to change overwhelming emotions by doing the exact opposite of your emotion's natural action urge.
What are some of the pros and cons to practicing mindfulness?
Pros: Reduce suffering and increase happiness, increase control of your mind, experience reality as it is, improved relationships, etc.
Cons: Can be uncomfortable to be mindful of circumstances and/or feelings, can be challenging at times, takes awareness and discipline to practice, etc.
What is Wise Mind?
Wise Mind is:
-The wisdom within each person
-Seeing the value of both reason and emotion
-Bringing left brain and right brain together
-The middle path
What is the importance behind the "What" skill?
"What" skill teaches you what to do to practice mindfulness.
Mindfulness is the foundation of all DBT skills.
Give an example of how to practice effectively.
- Be mindful of your goals
- Focus on what works
- Play by the rules
- Act as skillfully as you can
- Let go of willfulness
- Ask: "Is this effective"
- Notice willfulness, practice willingness.
If you are feeling angry at a person or situation, what is the natural action urge and what is the opposite action?
Natural action urge: Anger gets us ready to attack or defend.
Opposite action: Show kindness, concern, or walk away.
Imagine you wanted to share about mindfulness to a friend... describe mindfulness.
Mindfulness is intentionally living with awareness in the present moment, without judging or rejecting the moment, without attachment to the moment.
You can practice mindfulness in many ways including mindfulness practices (at anytime, anywhere intentionally paying attention to the moment without judging or holding onto it), meditation, contemplative prayer, or mindfulness movement.
Give two examples of Wise Mind Practices.
- Reflect on values and goals
- Identify the facts and emotions
- Identify emotional mind feelings
- Identify rational mind beliefs and options
- Choose a wise mind response
When was the last time you intentionally used the "What" Skills effectively? Describe to the group.
Describe how you used: Observe, Describe &/or Participate with the group!
What is an example of a judgment? And then replace judgment with nonjudgmental statement.
Judgments are judgmental thoughts and statements.
Nonjudgmentally:
- Don't evaluate as good or bad, observe and describe, acknowledge differences without judging.
Rephrase this as a dialectical statement:
"Other people always hurt me, so I don't trust anyone."
I trust some people and I find it very difficult to trust others.