Mindfulness
Define mindfulness.
Mindfulness is the act of consciously focusing the mind in the present moment without judgment and without attachment to the moment.
Also accepted: Intentionally being present without judgment.
What does SUDS mean?
Subjective Units of Distress
Nonjudgmentally
One mindfully
Effectively
What are the mindfulness "what" skills?
Observe
Describe
Participate
What are the 3 characteristics of mindful language?
Skillful - thoughtful and intentional
Effective
Dialectical - inclusive language
______________ = _______________
What does subjective mean?
Subjective means this is YOUR experience so no one can tell us how or what to feel – only you can know that
To be nonjudgmental, it is best to replace what kind of statements/words?
Evaluations ("good"/"bad")
"Should"
Name 3 ways to do the observe skill.
Notice body sensations
Pay attention on purpose to the present moment
Control attention
Practice wordless watching
Observe with a 'Teflon Mind'
Observe with a Beginner's mind
Keep bringing the mind back to observing
Observe the urge to quit observing
Name 3 ways to practice mindful language.
Become aware of internal thoughts/responses to others and self
Acknowledge urge to voice initial thought – allow it to be there
Discern if thought is effective for the given situation
Observe the facts of the situation
Remove any judgments from the thought
Once the thought is effective for the situation, voice it
Do not judge self for having a judgmental thought in the first place
Mindfulness is not meditation.
True/false: When asking for your SUDS, we are asking how well do you feel on a scale of 0-10 with 10 being the best.
False. We are seeking to learn how distressed you feel.
What are the two types of judgments?
Discern (analyze)
Evaluate (judge)
Why practice the describe skill?
Distinguishes what is observed from what is not observed (sort observations from concepts)
Allows feedback from others
Writing allows observation of the information (enhanced information processing)
Name 3 reasons to practice mindful language.
Foster empathy
Increases self-compassion and self-confidence
Reduces ineffective interactions with others
Enhances connection to others
Decreases negative cognitions over time
Name 2 things mindfulness shares in common with meditation.
Focus on attention
Emphasis to observe nonjudgmentally
Emphasis on letting go of distracting (Teflon mind)
Encouraged to carry the practice into everyday life
True/false: Everyone has the same skills break down point.
False - the number of SUDS where the skills break down point happens is unique to everyone
________ + ________ = __________
PAIN + AVOIDANCE = SUFFERING
What is the describe skill?
Putting words to the experience
Labelling what is observed
Ungluing interpretations and opinions from the facts
Give an example of an empathetic statement.
Discretion of facilitator.
What are the 3 goals of mindfulness?
1. Reduce suffering and increase happiness
2. Increase control of your mind
3. Experience reality as it is
Define the skills break down point.
The Skills Break Down Point refers to the SUDS number when our personal distress level reaches the point where we can no longer use skills effectively
Define effectively.
Doing what brings us closer to our goals.
What is the participate skill?
Throwing ourselves completely into the activity of the moment.
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