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
Playing a video game with a friend
What is participate?
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
When taking a shower, paying attention to the feeling of the water and smell of soap rather than listening to music
What is one-mindfully?
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
What is describe?
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
What is observe?
Describe one experience using a what skill
Answers vary from person to person based on personal experience.
Describe one experience using a How skill
Answers vary from person to person based on personal experience.
Describe one time mindfulness was helpful to you (name both a What and How skill)
Varies person to person
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.
You realize that arguing with a teacher isn't going to work, so you decide to use distress tolerance instead and write an email later
What is effectively?