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DBT Mindfulness

Dialectical Behavior Therapy Mindfulness Skills

QuestionAnswer
HOW do you do Mindfulness Non-Judgmentally, Effectively, Onemindfully
WHAT is Mindfulness Observe Describe Participate
Wise Mind Whole brain decisions that reflect our best selves/ core values
Rational Mind Thinking
Emotion Mind Feeling
4 Square Breathing Inhale for a count of 4, hold for a count of 4, exhale for a count of 4, do this 4 times (at least)
1:2 Breathing Exhale for twice as long as you inhale
Urge Surfing Getting really still and observing the sensations that you want to respond to. Just watch them. Don't act on them.
Onemindfully One of the most tragic things I know about human nature is that all of us tend to put off living. We are all dreaming of some magical rose garden over the horizon--instead of enjoying the roses that are blooming outside our windows today. Dale Carnegie
Turning The Mind "Recognize that what you think about, expands. Monitor your inner dialogue, and match your thoughts to what you want, and what you intend to create." ---Dr. Wayne Dyer
Effectiveness "Let go. Why do you cling to pain? There is nothing you can do about the wrongs of yesterday. It is not yours to judge. Why hold on to the very thing which keeps you from hope and love?" ------ Leo Buscaglia
Effectiveness "In order to be free, we must learn how to let go. Release the hurt. Refuse to entertain your old pain. The energy it takes to hang onto the past is holding you back from a new life. What is it you would let go of today? " --Mary Manin Morrissey
Nonjudgmental stance The pain that you create now is always some form of nonacceptance, some form of unconscious resistance to what is. On the level of thought, the resistance is some form of judgment. --Eckhart Tolle
Observing The intensity of the pain depends on the degree of resistance to the present moment, and this in turn depends on how strongly you are identified with your mind. --Eckhart Tolle
Emotion Mind "Holding onto your anger is like clutching a vibrating pole. The harder you clench, the more every part of your being vibrates in reaction." --Kare Anderson
Created by: llongino
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