Mindfulness Skills
Name the three states of mind.
What are Emotion Mind, Rational/Reasonable Mind, and Wise Mind (alt. Doing Mind, Wise Mind, and Being Mind).
This is "Intentionally living with awareness in the present moment, without judging/rejecting the moment and without attachment to the moment."
What is Mindfulness?
This activity helps you to be mindful by asking you to name: 5 Things that you can See 4 Things that you can Touch 3 Things that you can Hear 2 Things that you can Smell 1 Thing that you can Taste
What is Grounding with 5 senses?
Describe an item in the room around you with at least 5 different descriptions (what it looks like, feels like, tastes like, etc.)
Freeform
Mindfulness is the _________ DBT skillset.
What is Foundational?
This is a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.
What is Anxiety?
This activity involves focusing your attention on specific things as prompted/directed, such as the breath or a specific thought or emotion.
What is Guided Meditation?
List some ways to practice Wise Mind.
Using the exercises on Handout 3A - Visualizations, breathing exercises, mental grounding (asking Wise Mind questions), etc.
Describe Wise Mind.
What is the wisdom within each person, having access to reason and emotion, the middle path?
A sleep disorder where people may have difficulty falling asleep, or staying asleep as long as desired.
What is Insomnia?
This practice involves noticing and documenting good things that have happened or pleasant experiences.
What is a Gratitude Practice (or Accumulating Positive Experiences)?
Give an example of mindful movement.
Examples include: yoga, martial arts (such as Qigong, tai chi, akido, and karate), spiritual dancing, hiking, horseback riding, and walking.
Explain how you can use mindfulness to identify thoughts, feelings (body sensations), and emotions.
Freeform. Example: observing, noticing, being in the moment, understanding and naming thoughts/emotions.
Nonjudgmental stance, one-mindfully, and effectively make up these skills.
What are the "How" skills?
A state of low mood and aversion to activity that can affect a person's thoughts, behavior, feelings, and sense of well-being.
What is Depression?
This technique involves slowing down the breath and counting as you focus on breathing.
What is paced breathing (or square breathing, hourglass breathing)?
Explain Square Breathing or Hourglass Breathing.
Square Breathing: Breathe in for 4-count, hold for 4-count, breathe out for 4 count, hold for 4-count and/or repeat 4 times.
Hourglass Breathing: Breathe in for 4-count, hold for 6-count, breathe out for 8-count.
You should practice mindfulness...
Daily!
This is the core skill of mindfulness - intentionally focusing your attention and using skills like 5-4-3-2-1, breathing exercises, etc. in order to return to the present moment.
What is Grounding?
This is the founder of the Mindfulness-Based Stress Reduction (MBSR) Program and a significant figure in bringing mindfulness to Western and secular audiences.
Who is Jon Kabat-Zinn?
Using self-compassion and creating kind statement you can tell yourself either as part of a daily practice, or as self-soothing statements when emotionally dysregulated.
What are Positive Affirmations and Loving Kindness?
Examples: May I give myself the compassion that I need. May I learn to accept myself just as I am. May I forgive myself. May I be strong and full of courage. May I be patient. May I develop skills to help myself.
Demonstrate mindful listening by describing at least 4 things you can hear at this time.
Freeform.
A mental training practice that teaches you a mental training practice that teaches you to slow down racing thoughts, let go of negativity, and calm both your mind and body to slow down racing thoughts, let go of negativity, and calm both your mind and body.
What is Mindfulness Meditation?