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Mindfulness   Living  in  the  moment  keeps  you  centered  and  away  from  the  “what  if’s”  and  “why  not’s”.  Mindfulness  is   about  staying  in  touch  with  your  own  experience  moment  to  moment  in  an  accepting  way.    It  is  a  practice   that  is  helpful  to  control  thoughts  that  have  a  life  of  their  own.    Using  these  concepts  may  be  helpful  if  you   find  yourself  triggered  and  overwhelmed.         Mindfulness  Concepts:  

1.  Observing  -­‐  Pay  attention  to  yourself,  your  environment  and  others  around  you.    When   observing,  the  trick  is  to  just  notice  things,  like  “I  notice  I’m  thinking  about  the  future.”    Or  “I   notice  my  pulse  is  faster  as  I’m  talking  with  my  mother.”   2. Describe  –  Now  put  words  to  the  things  you  observe.  You  can  describe  simple  things  like   washing  the  dishes  or  going  for  a  walk.    Describe  all  the  details  you  see  and  the  actions  you  are   doing.   3. Participate  –  Allow  yourself  to  be  completely  immersed  in  the  activity,  allowing  yourself  to   forget  everything  else.     Managing  Thoughts:    Sometimes  our  worst  enemy  is  our  minds  and  what  we  think  about  and  tell   ourselves.    Thoughts  are  just  thoughts!    They  are  not  you.    Here  are  some  helpful  suggestions  when  you   are  struggling  with  painful  thoughts.  (From:  Get  out  of  Your  Mind  and  Into  Your  Life,  Steven  c.  Hayes,   Ph.D)   1.  Label  your  thoughts  –  Call  out  loud  exactly  what  you  are  doing,  rather  than  just  thinking  the   thought.    You  are  “having”  the  thought.    For  example,  if  you  are  thinking  that  you  are   unworthy  of  love,  instead  of  saying,  “I  am  unlovable”,  add  a  label  to  the  event  of  thinking:  “I   am  having  a  thought  that  I’m  unlovable.”    Try  it  this  way:   • I  am  having  the  thought  that……   • I  am  having  the  feeling  that…..   • I  am  having  the  memory  that….   This  allows  you  to  put  distance  between  the  thought  and  you.    The  thought  is  not  you!  

www.dbtselfhlep.com;    Get  out  of  Your  Mind  and  Into  Your  Life,  (2005)  Steven  C.  Hayes   Dialectical  Behavior  Therapy  Training,  2012    


Mindfulness