Core Mindfulness
Emotion Mind + Logic Mind =
What is Wise Mind?
Give an example of opposite action
What is...
Fear = hide ? approach
Shame = conceal ? reveal
Anger = attack ? kindness
Sadness = avoid ? approach
This skill involves finding balance between two opposing extremes, or dialectics
What is "Walking the Middle Path"?
Name the five senses used in Self-Soothing
taste, sight, hear, touch, and smell
This skill is is the complete and total acceptance of reality.
What is radical acceptance?
Name a mindfulness activity
What is coloring, meditating, playing with slime, etc... ?
Accumulate positive emotions by doing things that are pleasant.
Build mastery by doing things we enjoy.
Cope Ahead by rehearsing a plan ahead of time so that we can be prepared to cope skillfully.
What is ABC Please?
FAST
F- be fair
A- no apologies
S- stick to your values
T- be truthful
TIPP
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
Name a situation where you could use the skill "Cope Ahead"
U rock :)
Name the 3 "What" skills
What is Observe, Describe, Participate?
This skill asks us to observe, describe, and allow ourselves to have emotions without judging them or trying to inhibit them, block them, or distract from them
What is Mindfulness of Current Emotion?
GIVE
G- be gentle
I- act interested
V- validate
E- use an easy manner
STOP
Stop, Take a step back, Observe, Proceed mindfully.
Describe Strategies to Change Behavior
Good Job :)
Name the 3 "How" Skills
What is Non-judgmental, one-mindful, effectively?
This skill is a powerful tool for mindfulness, self-validation, and self-love
What is Sacred Self?
This skill means to confirm, to verify, to authenticate. It can be nonverbal or verbal...
What is validation?
ACCEPTS
A- activities: do something active
C- contributing: help someone else
C- comparisons: think about times you’ve been worse
E- create a different emotion
P- push away the thoughts/feelings
T- think about something else
S- create different physical sensations
This skill is also known as the Backwards Brain Bicycle
What is Positive Self-Talk?
Describe a time you used a Core Mindfulness skill
Yippeeee !!
Name the 6 questions you use to check the facts
1. What is the emotion I want to change?
2. What is the event prompting my emotion?
3. What are my interpretations, thoughts, and assumptions about the event?
4. Am I assuming a threat?
5. What’s the catastrophe?
6. Does my emotion and/or its intensity fit the actual facts?
DEARMAN
D- describe the situation non-judgmentally
E- express how you’re feeling
A- ask for what you want
R- use positive reinforcement
M- stay mindful
A- appear confident
N- negotiate
IMPROVE
I- imagine a safe, relaxing place or a successfully resolved situation
M- find or create some meaning to your life
P- pray
R- do something relaxing
O- do one thing in the moment; focus on the present
V- do activities that simulate a mini vacation
E- encourage yourself
Describe the new skill "Pros and Cons"
Think of all the positive consequences of tolerating the distress. Imagine how good you will feel if you achieve your goals, if you don’t act impulsively.
Think of all the negative consequences of not tolerating your current distress. Remember what has happened in the past when you have acted impulsively.