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Mindfulness

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by

Madeline Sells

on 28 October 2015

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Transcript of Mindfulness

MINDFULNESS
OBSERVE
Describe
Participate
The What Skills
Non-Judgementally
One-Mindfully
Effectively
Distress Tolerance
Lessons
http://thecreativeschoolcounselors.blogspot.com
DISTRESS TOLERANCE
Using Crisis Survival: Distraction with Wise Mind Accepts

A Activities
C Contributing
C Comparisons
E Emotions - use opposite
P Pushing Away
T Thoughts
S Sensations
Using Self Soothe with five senses:

Taste
Smell
See
Hear
Touch
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:

Willingness

Turning your mind

Radical Acceptance
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...."
Emotion Regulation
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
Interpersonal Effectiveness
D ~ describe
E ~ express
A~ assert
R~ reinforce
M~ mindful
A ~ appear confident
N ~ negotiate

Using Relationship Effectiveness: GIVE
G ~ gentle
I~ interested
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 .

Practice:
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.

Mindfulness
mindfulness meditation
Full transcript