Mindfulness (DBT)

What is mindfulness?

Mindfulness is choosing to be aware of the present moment, on purpose, and in a non-judgmental way. When being mindful, our attention and focus is on whatever we choose to observe or do.In this moment, choose to focus your mind wherever you’d like it to be.

Practice

Maybe you focus on your emotions, thoughts and physical sensations as you experience the environment around you.

Hold your attention there, focusing on being in the moment.

States of mind

We have three states of mind:

• Emotion Mind
• Reason Mind
• Wise Mind

Wise Mind

Wise Mind is the balance between emotion and reason. We acknowledge and validate our feelings and use reason to problem-solve, think about consequences, and choose effective behaviors.

In Wise Mind, we act in ways that reflect our goals, values, and who we want to be.

Ask yourself, in any moment, “What is my Wise Mind telling me?” Then act.

Getting into Wise Mind, Step One

• Observe and describe what and how you behave, think, feel, and your surroundings in a non-judgmental way. Stay focused one-mindfully.

To observe means just noticing how things are, without adding or taking away.

To describe means to put words to your observations.

Step Two

• What you do is participate and how you do that is effectively.

• Take what you observed (step one) and choose what you want to participate in. Participate in it fully, immerse yourself in the experience.

• How to choose what to participate in: base it off of what will work or be effective.

Once you are participating effectively, you’re in Wise Mind. Notice what this feels like.

Let Go of Judgments

We all have judgments. Whenever you notice yourself judging, let the judgment pass through and drift off, don’t allow it to stick around. Judgments should come and go like clouds and ocean waves.

Practicing Mindfulness in the Moment

Be present in the “small moments.”

Example

Take 10 minutes and clean part of your home, fully immersing yourself in the process.

When you find yourself distracted, this could be a judgmental thought, refocus on what you’re doing. Full focus and attention, non-judgmentally.

Meditation

A thought on meditation. Meditation can be considered anything if you are present, being non-judgmental, and have an open heart.

Practice

Meditate on your life experiences, starting with the moment you are currently in. Stay present for some time, connecting to the moment, then, when you’re ready, shift your focus to another moment.

Teflon Mind

Let potentially stressful situations, criticisms, or anything else that might “stick” to you, causing needless suffering, roll off your mind. Allow these experiences to slide through your awareness.

Distractions, distractions, distractions

Distractions don’t go away, they are a part of this world. Do not get frustrated with distractions, they are reminders to go back to what you’re working on. They’re natural.

When you become distracted, bring yourself back to the present moment. Do this over, and over, and over again, if you need to.

Taking hold of your mind


Direct your mind where you want it. There are many thoughts, emotions, and physical sensations to direct your attention towards. Choose one of those, opening up your mind to it and closing your attention off from the other options.

If your mind drifts towards a closed off option, gently re-close it and return to the option of choice.

Resources

Lane Pederson, Psy.D., LP, DBTC

Anza-Borrego Desert State Park, CA

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s