Mindfulness 1.0
Reduce suffering and increase happiness, increase control of your mind, and experience reality as it is.
Goals of Mindfulness
Seeing the value of both reason and emotion.
WISEMIND?
Live life with your eyes wide open.
experiencing reality as it is
Intentionally living with awareness in the present moment. Without judging or rejecting the moment. Without attachment to the moment.
mindfulness?
the habit of obsessively, repetitively dwelling on negative thoughts, past mistakes, or problems without reaching a solution
Rumination
Observe, Describe, and Participate.
“What” skills?
Non-Judgmentally, One-Mindfully, and Effectively.
“How” skills
Cool, rational, and tasked-focused.
Reasonable Mind
What mindfulness skill involves siting comfortably and paying attention to your breathing while noticing the physical sensation of air filling your lungs.
Meditation
the act of accepting ideas as true without concrete evidence
making assumptions
Values and feelings are not important.
Reasonable Mind?
Hot, mood-dependent, and emotion-focused.
Emotional Mind
Practicing mindfulness and mindfulness skills while witting, standing, or lying quietly for a predetermined period of time.
meditation
Noticing your surroundings and internal experiences (thoughts, emotions and sensations).
Observe
the habit of labeling thoughts, people, or situations as "good" or "bad" rather than simply observing the facts, often leading to increased, unnecessary emotional suffering
judgmental thinking
Awareness while cleaning the house. Awareness while washing the dishes.
mindfulness
TRUE or FALSE Emotions are judgements.
FALSE
Label what you observe. Unglue your interpretations and opinions from the facts.
describe
This skill involves paying close attention to the physical sensations throughout your body.
Body Scan
a cognitive distortion where individuals attribute responsibility for their problems, emotions, or behaviors to external sources (others, environment) rather than accepting accountability
Blaming
Be mindful of your goals in the situation. Let go of willfulness and sitting on your hands.
effectively
Throw yourself completely into activities of the current moment. Go with the flow. Respond with spontaneity.
participate
Noticing your thoughts, feelings and sensations as they happen.
Awareness
Noticing your experiences without judging or trying to change it.
Acceptance
a cognitive distortion characterized by rigid, "all-or-nothing" perspectives, often ignoring nuances and shades of grey
Absolute Thinking