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Transcript of Mindfulness
The What Skills
Using Crisis Survival: Distraction with Wise Mind Accepts
E Emotions - use opposite
P Pushing Away
Using Self Soothe with five senses:
Using Improve the moment:
I ~ Imagery
M ~ Meaning
P ~ Prayer
R ~ Relaxation
O ~ One thing at a time
V ~ Vacation
E ~ Encouragement
Using Pros and Cons
Using Accepting Reality:
Turning your mind
Put words on the experience.
When a feeling arises, or you do something, acknowledge it.
For example, say in your mind, "My stomach muscles are tightening" or "I feel sad when...."
P & L ~ treat physical illness
E ~ eating
A ~ altering drugs (no drugs unless it is prescribed by your doctor
S ~ sleep
E ~ excercise
Using Build Mastery
Build Positive Experiences
Be Mindful of Current Emotion
Opposite to Emotion Action
D ~ describe
E ~ express
A ~ appear confident
N ~ negotiate
Using Relationship Effectiveness: GIVE
G ~ gentle
V ~ validate
E ~ easy manner
Self-respect Effectiveness: FAST
F ~ fair
A ~ apologies
S ~ stick to values
T ~ truthful
Just notice the experience!
Notice without getting caught in the experience. Experience - without reacting to your experience.
Enter into your experiences. Let yourself get involved in the moment.
Become one with your experience .
Changing harmful situations
Changing your harmful reactions to situations
Accepting yourself and the situation as they are
a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations.