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Module 1: Core Mindfulness Skills

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Shelley Danser

on 21 September 2012

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Transcript of Module 1: Core Mindfulness Skills

Non-judgmentally One - Mindfully Effectively Focus on being effective - not on right or wrong. Use your SKILLS to deal with the situation that you're in -- not the one you wish you were in. The "HOW" skills What's a judgment? HOW we observe,
describe, and participate! "Be curious, not judgmental"
-Walt Whitman Focus on the WHAT, not the GOOD or BAD, the TERRIBLE or
WONDERFUL, the SHOULD or SHOULD NOT. Which is a judgment?
Your behavior is terrible.
Your behavior is hurting me. Please note: Describing consequences is not judgmental. "...the best thing one can do when it is raining is let it rain."
-Henry W. Longfellow ACCEPT. Acknowledge helpful or not, wholesome or not... but don't judge. When you find yourself judging... don't judge your judging! Mindfulness activity - practice your nonjudgmental stance Do one thing at the time. Does this ever happen to you? When you are eating, eat.
When you are walking, walk.
When you are bathing, bathe.
When you are working, work.
When you're with a person, be with that person.

Concentrate your mind. Do each thing with your full attention. One-Mindfulness Technique for Chronic Worriers:

Set aside 30 minutes a day for nothing but worrying.
During the rest of the day, banish worries--you'll get to them during your worry time. What works? What needs to be done?
Keep an eye on your objective. WISE MIND
is the objective. What gets in the way of your effectiveness?
useless anger?
righteousness? Play by the rules.

Don't cut off your nose to spite your face. WHAT we do when we're mindful The "WHAT" skills Sense without words... Observe your own thoughts, feelings, and body. Describe Put words on the experience. Describe what is happening...
Put a name on your feelings.
Call a thought just a thought.
Call a feeling just a feeling.
Don't get caught in the content. Participate Share some experiences you've had with participation--getting involved in the moment so that you are one with the moment and forget yourself. Act intuitively.... PRACTICE YOUR SKILLS:
Changing harmful situations
Changing your harmful reactions to situations
Accepting yourself and the situation as they are Observe Touch, taste, smell, hear, and see. Have a TEFLON mind! Concentrate your thoughts, but not what you see. Push away nothing, cling to nothing.

Let your observations glide in and slide away. Notice as thoughts pass and feelings wash over you. What are some things that you would like to try observing? Observe yourself. How else, indeed, to clap the net over the butterfly of the moment?
-Vita Sackville-West Entering wholly into an activity What activities help you relax and push out distractions? what does that mean? Core Mindfulness Skills “Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t)."
-James Baraz
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