What Skills
Name the 3 What skills
Observe, Describe, Participate
Name the 3 How skills
Nonjudgementally, One-mindfully, Effectively
True or False: The goal of mindfulness is to get rid of all thoughts
False! Mindfulness helps us change our relationship with our thoughts
It is a beautiful day out today
Judgement
True or False: Jon Kabbot Zin is one of Kim's favorite mindfulness teachers.
True!
Jon Kabat-Zinn, Ph.D. is Professor of Medicine emeritus at the University of Massachusetts Medical School, where he founded its world-renown Mindfulness-Based Stress Reduction (MBSR) Clinic in 1979, and the Center for Mindfulness in Medicine, Health Care, and Society (CFM), in 1995. Both the MBSR Clinic and the CFM are now part of UMassMemorial Health.
Define Observe
sensing or experiencing without describing or labeling the experience
Taking in all the information and details
Describe One-mindfully
To do one thing at a time
Concentrate your mind on the present moment
Let go of distractions
Being grounded in the present moment
Define Mindfulness
Paying attention on purpose
Intentional focused awareness- a practice of purposely attending to the present moment without judgement.
“Falling Awake”
"Awareness that arises through paying attention, on purpose, in the present moment, non-judgementally,” Jon Kabbat-Zinn
Awareness of one's internal states and external surroundings.
While washing the dishes you think:
The water feels slippery from the soap, this dish is blue, I hear the silverware clink against the plate.
Description
True or False: DBT is like learning a new language. It takes at least 3-6 months just to start feeling comfortable with all the acronyms and terms.
True!
Keep coming to group and filling out your data card. You will learn the lingo!
Define Describe
Putting into words what you observe
Using words to talk about your observation
Describe Effectively
Doing what works
Act as skillfully as you can
Allowing yourself to let go of the need to be or feel ‘right’
Be mindful of your goals in a situation
List some of the benefits of practicing Mindfulness
Research studies have documented the benefits of mindfulness including a decrease in anxiety, depression and irritability. Mindfulness helps us to notice automatic ways of living or our autopilot so we can change these patterns. Mindfulness helps us to live in the present moment so we are not reliving the past or pre-living the future
We got 6 inches of snow since yesterday
Description
True or False: Labeling your emotions is a powerful way to regulate your intense emotions.
True! Name it to tame it.
Being able to verbally describe feelings is necessary so that we can communicate our thoughts and feelings to others and so that we can manage our feelings. Labeling feelings is an initial step in emotional regulation.
Describe participate
Entering wholly into an activity.
Throwing yourself into something completely.
Getting your whole body involved.
Describe Nonjudgementally
Accept each moment as it is
Letting go of the automatic judgments that arise in your mind with every experience you have (JKZ)
Everything simply is as it is (not good or bad)
There are formal and informal mindful practices. Give an example of each
Informal: During any moment noticing thoughts, emotions, body sensations or the environment
Formal: Meditation, walking, yoga, Qigong, body scan, contemplative prayer
This situation is unfair. I can't handle it.
Judgement
Name a metaphor for observing thoughts and/or emotions
Thoughts:
Like leaves on a river watching them go downstream, like clouds in the sky watching them float by, like cars on the road driving past, like standing on a balcony watching a dance, like a palace guard at the gate watching everyone who comes and goes,
Emotions:
Like a wave coming and going, like a guest in our home
Describe your experience using the what skills
Answers vary from person to person based on personal experience.
Describe your experience using the How skills
Answers vary from person to person based on personal experience.
Describe your experience with mindfulness
Noticing thoughts, emotions, sensations and the environment; Mind wandering; Focused attention; Boredom; Peace and relaxation; a "slowing down" of time, frustration (endless possibilities)
Change this judgement to a description:
My car repair bill was high. The mechanic was trying to rip me off.
The car repair bill is $500.
I don't feel confident that the repairs were necessary.
I don't understand why some of the parts needed to be replaced.
I don't have the money to cover that expense.
One of the benefits of practicing mindfulness is that our mind becomes like "Teflon."
Describe the concept of Teflon Mind.
Teflon Mind is letting experiences, feelings, and thoughts come into your mind and slip right out. This can be a helpful way to cope with intense emotions. Distressing events and emotions easily become stuck in consciousness. Teflon Mind is a way to pay attention to painful thoughts without getting stuck. We just let thoughts slide off our minds like a fried egg off a non-stick frying pan.