Mindfulness
(Get to Wise Mind)
(Get to Wise Mind)
Actively notice/observe; purposely bring your attention to something
Observe
Reduce suffering by allowing emotions to come and go naturally
Allow Emotions OR "Ride the Wave"
use Temperature (change), Intense exercise, Progressive muscle relaxtion, or Paced breathing
TIPP
Describe what you think, feel (primary emotion), want; let go of judgments
Accurate Expression
How many prompts are you given
2 sometimes 3
Focus on what works, do things only in the service of your wise mind goals
Effective
Right now: Do things that are pleasant, create alternative emotions
Long term: Do things now so you will have positive events more often
Build Positive Experiences/ Emotions
ACCEPTS: activities, contributing, comparisons, emotions, pushing away, thoughts, sensations
Distract
apply mindfulness skills to the other person and to your transactions with him/her/them
Relationship Mindfulness
Straight, quiet, respectful with body space
Line Structure Expectations
Let go of watching and engage, throw yourself into your experience.
Participate
When the facts/situation are the problem, work on change (when possible, do this in a big way now; otherwise, start it now)
Problem solve
observe your urge rather than jumping into it or running away from it
Urge surf
focus on your objectives: Describe, express, assert, reinforce; stay mindful of goals, appear confident, negotiate
DEAR MAN
Cleanliness, Wake-up/Bedtime expectations, Personal Hygiene/ Laundry, Academic Compliance, Appropriate peer/staff relations
Basic 5
Focus on this moment, doing one thing at a time right now. There is only this moment
One-Mindful
Acknowledge, describe (wants, emotions), connect emotions to the situation, note how your experience makes sense
Self-Validation
(figure these out ahead of time and use Wise mind to evaluate them; use this to orient to effective choices and actions, & to motivate skill use
Pros & Cons
focus on your self respect: be fair, offer no apologies, stick to your values, be truthful
FAST
3 components of Wise Mind
Emotional
Wise
Reasonable
Let go of evaluations, interpretations; no good/bad, no right/wrong, no should/should not; pay attention only to descriptive reality.
Non-Judgmental
PLEASE: treat physical illness, balance eating, avoid mood-altering drugs, balance sleep, get exercise
Reduce vulnerabilities
Reality (of something you don't like or want): be mindful, grieve losses, notice what you have been missing, move to be effective right now
Radical Acceptance
Focus on your relationship: be gentle, be interested in the other person, validate, use an easy manner intereacting with him/her/them
GIVE
What must patients complete before hygiene?
Diary Cards and Chains