minfulness basics
Intentionally paying attention to the present moment.
What does mindfulness mean?
Eating lunch while scrolling through your phone and barely noticing the food.
What is Autopilot?
Take one slow breath and name one physical sensation you notice.
What is any appropriate observation
This technique involves intentionally focusing your attention on your breathing, noticing each inhale and exhale.
What is mindful breathing
Emotion Mind, Rational Mind, and Wise Mind
What are the three states of mind discussed in DBT that mindfulness can help us become more aware of?
Thoughts, emotions, body sensations, breathing, sounds, sights, smells, etc.
What are three things you might notice while practicing mindfulness?
Walking outside and intentionally noticing the temperature and sounds around you.
What is mindfulness?
Name three things you can see in the room that you had not been paying much attention to.
What is any three observations.
This technique involves intentionally focusing on the sounds around you, noticing sounds that are close, far away, loud, or quiet.
What is mindful listening
This state of mind combines both emotions and reason to help us make healthier, more balanced decisions.
what is Wise Mind
Notice that it wandered and gently bring your attention back.
What should you do when your mind wanders during mindfulness?
Someone is talking to you, but you are thinking about what you are going to say next instead of listening.
What is autopilot?
Choose an object in the room and describe it using only facts, without saying whether it is good, bad, pretty, ugly, etc.
What is an objective description.
This technique involves slowly bringing your attention to different areas of your body and noticing sensations such as tension, warmth, pressure, or relaxation.
What is body scan
Someone thinks, “I need to leave right now,” but pauses and tells themselves, “I'm noticing that I have the urge to leave.” What mindfulness skill are they demonstrating?
What is observing the urge
It helps us notice what we are experiencing and creates a pause before responding.
Why can mindfulness help us respond instead of automatically react?
When we are not paying attention, we may not fully process what we are feeling. Emotions can build up in the background without us realizing it.
What makes autopilot a problem
For 30 seconds, focus on one thing, such as your breathing, an object, or a sound. If your mind wanders, notice it and return your attention.
What is a mindfulness challenge.
You are feeling overwhelmed and intentionally begin noticing things you can see, feel, hear, smell, and taste to reconnect with what is happening around you. What technique are you practicing?
What is Five-Senses Grounding / 5-4-3-2-1 Grounding
Someone feels anxious and then thinks, “I'm weak for feeling this way.” According to mindfulness, what has been added to the original emotional experience?
What is judgement
Without awareness, we are more likely to react automatically instead of choosing how we want to respond.
What is reactive behavior
The more aware you become, the more control you have over your responses, your choices, and your direction.
What is the importance of awareness
wash your hands mindfully
what is get up and wash your hands LOL
frozen oranges
what is a grounding technique
In DBT, mindfulness supports emotional regulation, distress tolerance, interpersonal effectiveness, and even self-respect because it helps us make choices instead of acting on impulse.
What is the importance of mindfulness in DBT