Module 1. Mindfulness: (Discussion #1) Overview
DBTuesday is a series of posts where we will explore skills and concepts from dialectical behavior therapy (DBT). See this post for general info about DBT.
The next several posts will focus on mindfulness, which is the first module of DBT skills training.
What is mindfulness?
Mindfulness is gently noticing what is happening. 😊
There are two parts to this:
- 1) Awareness ("noticing what is happening"): deciding to focus on what is happening in one's experience here and now
- 2) Acceptance ("gently"): doing this in a non-judgmental, nurturing way with the attitude that it is okay to think or feel whatever happens to be there (you're allowed to be whatever you are 💜)
Two types of mindfulness
There are lots of different mindfulness practices. For example, HERE is a 7 Cups page with dozens of mindfulness audio exercises.
Here are a couple general categories for classifying mindfulness practices:
- 1) Opening the mind: watching whatever happens to be in one's awareness and allowing things to come and go freely
- 2) Focusing the mind: trying to keep one's attention on a specific thing (e.g. breathing)
"What" and "How" Skills
The way mindfulness is presented in DBT is in terms of "What" skills and "How" skills.
1) “What” skills
Observe: Notice whatever is there
Describe: Identify what is there (e.g. with words)
Participate: Allow yourself to become absorbed and immersed in just sensitively, patiently watching what is there
2) “How” skills
Non-judgmental: You are allowed to think or feel what you do
One-mindful: Try to repeatedly bring yourself back to noticing what is here if you get distracted
Effective: Do all of this in whatever way feels like it works best for you in actual practice and helps you the most 😊
Trauma-sensitive mindfulness
Psychologists and mindfulness teachers have become aware of the fact that mindfulness can have negative effects on some trauma survivors. If you have a history of trauma, here are some ways to make mindfulness safe:
Notice if you are really struggling while practicing mindfulness
If this happens, try to find a neutral sensation to focus on and use as an anchor
You are allowed to trust yourself and do whatever feels necessary or best for you
Things that are neutral for one person might be triggering for someone else, so it’s okay to pick what works for you. 💜 Here are a few examples of possible neutral sensations:
Sensation in nostrils or abdomen while breathing
Feeling at a certain part of the body (e.g. feet, buttocks, back, hands)
Other senses (e.g. sight, smell, sound)
Touching something soft like a blanket
Feeling of feet on ground while walking
Regarding trusting yourself, here is a beautiful passage I want to quote in full from an article:
Nobody chooses to experience trauma. Whether it’s a natural disaster, a devastating accident, or an act of interpersonal violence, trauma often leaves people feeling violated and a lack of a sense of control. Because of this, it’s vital that survivors feel a sense of choice and autonomy in their mindfulness practice. We want them to know that in every moment of practice, they are in control. Nothing will be forced upon them. They can move at a pace that works for them, and they can always opt out of any practice. By emphasizing self-responsiveness, we help put power back in the hands of survivors.
The body is central to this process. Trauma survivors need to know they won’t be asked to override signals from their body but listen to them.
Questions for Reflection
1) How might mindfulness possibly be helpful?
2) How might mindfulness possibly be difficult?
Sources:
https://www.psychologytoday.com/us/blog/theory-knowledge/201502/what-is-mindfulness-and-how-does-it-work
https://greatergood.berkeley.edu/topic/mindfulness/definition
https://dbt.tools/mindfulness/index.php
https://www.mindfulleader.org/blog/26483-what-s-trauma-sensitive-mindfulness
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