Mindfulness What Skills
True or False: One example of Wise mind is the synthesis of emotion mind and reason mind.
True! Wise mind holds what is true in both emotion mind & reason mind.
True or False: The only good way to practice mindfulness is to sit quietly and notice your breathing.
False! The best way to practice mindfulness it is different for everybody! Practicing mindfulness can include activities such as dance, sports, art, music, etc.
True or False: Reasonable Mind is better than Emotion Mind.
False! Neither one is better/worse than they other. They can both become so strong that we can't access the other mindset. We need the input from BOTH.
True or False: Practicing loving kindness can include sending warm wishes to another person or even to yourself.
True! Loving kindness can be directed to yourself, to others you know, people you don't know, and to all beings everywhere.
What is reinforcement?
Any consequence that increases the frequency of a behavior.
Explain what it means to Mindfully "Observe."
Noticing inside and outside of yourself, using all 5 senses, not pushing away thoughts or feelings, watching your thoughts come and go.
What does it mean to be non-judgmental?
It means not judging things as good nor bad, or identifying things that should/shouldn't be a certain way. Everything simply is as it is. Focus on just the facts.
What is Mindfulness?
Intentionally living with awareness in the present moment without judging or rejecting the moment and without attachment to the moment. It is a practice of reducing suffering, increasing control of the mind, and experiencing reality as it is.
Name 2 of the 6 ways to validate
Pay Attention, Reflect Back, Read Minds, Understand, Acknowledge the Valid, Show Equality
What is Shaping?
Reinforcing small steps progressively getting closer toward a behavior you want.
Use the "Describe" skill out loud. Mindfully describe something in this room.
"The painting has blue in it. This table is made of wood. Annie is wearing glasses today."
What does it mean to 'not judge your judgments?'
When we are being mindful, we want to accept whatever thoughts we notice. In other words: don't mentally beat yourself up if you notice that you have started making interpretations/assumptions/judgments
Describe taking a visit to the beach while in Doing Mind.
Then, describe taking a visit to the beach while in Being Mind.
Doing Mind: Strict schedule, knowing exactly what you are doing and when.
Being Mind: Doing whatever you feel like, acting on instinct, no plan or timeline.
What is Validation?
Finding the kernel of truth in a person's perspective or verifying the facts of the situation. Acknowledging a person's thoughts, emotions, and behaviors have causes and are therefore understandable.
Why does reinforcement work better than punishment?
Punishing a behavior doesn't remove the need that causes the behavior, feels demoralizing, and only works if the punisher is present. Reinforcing a replacement behavior that addresses the needs of the original behavior is more likely to work, is easier to maintain, and feels better too!
Which Mindfulness "What" skill is the following an example of? Ex: Naming inside your head what you are experiencing and putting it into words: such as, "My face feels hot. My hands are in fists."
Describe
Which Mindfulness "How" skill is this an example of? Example: Doing one thing at a time and letting go of distractions while you go for a run.
One-Mindfully
What is a Dialectic?
Two opposing truths that can exist at the same time - Two opposites that can coexist and be balanced
What strategies can you use to recover from invalidation that is helpful but also painful?
Helpful invalidation corrects important mistakes or stimulates intellectual and personal growth by listening to others views.
Strategy Examples: Acknowledge when your responses aren't valid, work to change invalid thinking or actions, drop self judgment, self validate
What is Satiation?
Reducing motivation for a behavior and thus decreasing its frequency by providing what is wanted before the behavior occurs. (Example: Giving a child attention so the child doesn't feel the need to cry in order to get attention)
What does it mean to 'Participate' mindfully?
Throwing yourself into whatever you are doing: acting, singing, playing soccer, etc. Focusing on the present moment and fully experiencing it.
Which Mindfulness "How" skill is this an example of? Example: You notice that the pace of the breathing in the exercise is too slow, so you speed it up to a pace that works for you.
Effectiveness
Getting home after a long day, you still have chores you need to do. You have the urge to watch TV and avoid them. TV is a nice way to relax, but you really need to get the chores done. How can you use dialectics to help decide what to do with this urge?
Example: Balancing the dialectic of Self Denial vs Self Indulgence - watch an episode of TV and then do the chores or doing the chores and then rewarding with watching tv
Validate me. [Clinician gives example of expressed feelings to validate]
Examples: Pay Attention, Reflect Back, Read Minds, Understand, Acknowledge the Valid, Show Equality
What is an extinction burst?
An increase in behavior that happens when ongoing reinforcement of a behavior is stopped. The behavior will first increase before it eventually decreases.