Focus on your breathing first, then move your awareness to what it feels like to be in your body, and finally move on to your thoughts.īe aware of what comes into your head, but resist the urge to label or judge these thoughts. To begin, sit or lie down in a comfortable position and try to let all tension in your body dissipate. This exercise is a staple of mindfulness, designed to simply enhance your awareness of your own thoughts. This exercise may help you discover new experiences with familiar foods. Notice the taste and its texture against your tongue. Once you have noticed the texture, the weight, the color, etc., bring your awareness to the smell.įinally, move on to eating, but do so slowly and with concentrated attention. Pay attention to what you are holding, notice the feeling of it in your hands. Mindful Eating for Four MinutesĪs with the raisin exercise described above, this exercise calls for mindful eating. This will bring you into the present and align your thoughts with your current experience. Notice the colors, the shape, the texture, and the patterns. Pick up a leaf, hold it in your hand, and give it your full attention for five minutes. This exercise calls for nothing but a leaf and your attention. These five exercises are quick and easy and can be put into practice every day. Let’s take a look at a few easily applicable examples.ĥ Simple Mindfulness Exercises from Dialectical Behavioural Therapy Individuals in this study who received DBTM training, in addition to the usual treatment, had enhanced benefits compared to the group who received only the usual psychiatric treatment: the more minutes an individual spent practicing mindfulness, the greater the improvements in psychiatric symptoms (Soler et al., 2012).ĭBT clearly has something to teach us all in its application of a wide range of mindfulness techniques and exercises. The clients were also taken through a series of other mindfulness interventions including mindful breathing, the body scan, and other simple awareness practices. Be effective, or keep their focus on their goals regardless of their current mood (Soler et al., 2012).Focus on one thing at a time and learn to bring their attention back to the target when they go off course.Learn to have experiences in a non-evaluative and non-judgmental manner.This set of skills is intended to help clients: The “how” skills relate to the goal of teaching clients how to observe, describe, and participate in their own experience. Becoming aware of their own thoughts and grounded in the present forms the foundation for the next set of “how” skills. These skills allow the client to be aware of what is happening to them and of their part in their own experience. Be fully present in the moment and in their actions without feeling self-conscious.Describe their experience using a verbal label.This first set of skills is meant to help the client learn how to: A module on mindfulness was developed to help clients achieve the “wise mind,” and focused on two sets of skills-the “what” skills and the “how” skills (Soler et al., 2012). In one study, Dialectical Behavioral Therapy-Mindfulness (DBTM) training was added to general psychiatric treatment to test its effectiveness. The Effectiveness of Dialectical Behavioural Therapy-Mindfulness Mindfulness is a core skill taught in DBT, as it helps clients gain awareness of their own thoughts and feelings (Jennings & Apsche, 2014). Next, DBT therapists aim to correct the behaviors that interfere with the client’s quality of life, including non-productive relationship behaviors, communication problems, and bad financial decision-making.Second, therapists aim to eliminate the behaviors that interfere with therapy, such as refusal to strive for the goals of DBT, missing sessions, etc.The first priority for DBT treatment is to target the life-threatening behaviors that often manifest in people with severe mental health problems.Introducing Dialectical Behavioral Therapy (DBT)ĭialectical Behavioral Therapy (or DBT) is a type of cognitive-behavioral therapy that is mainly used to treat individuals with borderline personality disorders.ĭialectical Behavioral Therapy is characterized by the following steps:
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