Mindfulness is balancing emotion mind and wise mind.Distress Tolerance is when you have a problem you cannot solve, but you don't want to make it worse.Emotion Regulation is having less negative emotions and vulnerability, and more positive emotional experiences.Interpersonal Effectiveness is asking for what you want and saying no effectively.

Mindfulness


Mindfulness Module handouts  

Mindfulness Homework worksheets

Mindfulness Exercises handouts


Table of Contents

Mindfulness to Start Class 4

Group Guidelines 4

How to do Object Focused Mindfulness Practice 5

Mindfulness Objects: what you focus on 6

Half-Smiling Exercises 8

Sensory Awareness 10

Awareness Exercises 11

Welcome to DBT 14

What Will I Learn? 15

Is DBT Right for Me? 15

Personality Disorders 16

Borderline Personality Disorder 18

25 'Embarrassing' Symptoms of Borderline Personality Disorder We Don't Talk About 19

Using a SUDS scale 26

Mindfulness Assessment 27

Week One: Dialectics & Validation 29

DBT Targets 29

Goals of Mindfulness Practice 31

Biosocial Theory 32

Dialectics 34

Validation 42

Recovering from Invalidation 45

How to Validate Yourself 47

Week Two: Core Mindfulness Skills 53

Goals of Mindfulness Practice 54

Mindfulness Metaphors 58

Wise Mind: States of Mind 62

Ideas for Practicing Wise Mind 63



Taking Hold of Your Mind: “What” Skills 65

Ideas for Practicing Observing 66

Ideas for Practicing Describing 69

Ideas for Practicing Participating 70

Taking Hold of Your Mind: “How” Skills 71

Ideas for Practicing Nonjudgmentalness 72

Ideas for Practicing One-Mindfulness 73

Ideas for Practicing Effectiveness 74

Other Perspectives on Mindfulness 75

Loving Kindness 78

Skillful Means: Balancing Doing Mind and Being Mind 79

Walking the Middle Path 83

Pros and Cons of Practicing Mindfulness 84

Mindfulness  “What” Skills Practice 85

Internal and External Observation 91

APPENDIX: EMOTIONAL FREEDOM TECHNIQUES (TAPPING) 94

APPENDIX: HANDS FOR HEALING 98

APPENDIX: PHYSICAL EXERCISES 102

4 Sets of Somatic Mindfulness Exercises 102

APPENDIX: CHAIR YOGA 106

APPENDIX: YIN YOGA 107

APPENDIX: NEUROVASCULAR HOLD 111

APPENDIX: FEAR MELTERS 112

APPENDIX: CALENDAR 114






"Mindfulness as a practice is thousands of years old. In fact it exists in every single religious and spiritual tradition that I have ever heard of. Both western and eastern spiritual tradition - it just goes by different names. Now, what's interesting about it is and what is interesting to me also a scientist, is that although that's the spiritual tradition, and mindfulness has been there for years, what's been happening over the last, I don't know, ten years or so, maybe fifteen, there's been an emerging tradition in western science that's been looking at the very same practice. "


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MINDFULNESS SKILLS


Mindfulness is a two week module.

Week One: Understand “Dialectical” and Validation




Week Two: Taking Control of Your Attention and Thoughts.
 Mindfulness is balancing emotion mind and wise mind.






States of Mind:
Reasonable Mind
Emotion Mind
Wise Mind


Using the What Skills:
Observe
Describe
Participate


Using the How Skills:
Non-judgmentally
Effectively
One-mindfully:
Conscious Breathing
Doing One Thing at a Time
A Day of Mindfulness
Mindfulness Practice Exercises 





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