In the following exercise we will take our first step to developing our mindfulness skills Emotion regulation, the third core skill of dbt, builds on mindfulness and distress tolerance We will focus on a single object, and recognize when your thoughts are straying, and practice bringing them back.
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The skills focus on four core skills, and for each skill there are around 10 lessons to help you develop that skill
Clients usually start with mindfulness to increase their general awareness of your thoughts and emotions.
Use wise mind to balance your emotional and rational mind Watch the videos, learn the skills, complete the worksheets, and start applying them. This dbt exercise helps you become more aware of every single part of your body, noticing any aches, pains, or tension Although this exercise will help you relax some tense body parts, the goal of this exercise is not to relieve pain.
Remind yourself that by practicing this mindfulness exercise, you can help calm your distracting thoughts and emotions, and you will have more clarity on how to react in certain situations. Like the other mindfulness exercises, these techniques can help you refocus your attention to your breathing when you experience negative emotions or thoughts The exercises activate the relaxation response in the body, leading to a reduction in stress levels. Ten minutes of mindfulness and thought defusion will give your mind a break and allow it to build a newfound awareness that will help you approach your everyday life in a different light.
This mindfulness exercise will help you take a closer look at the emotions you experience and how they may influence your mood and behaviors
Spend above 15 minutes on this exercise, repeat it daily for a week as practice, and utilize this exercise as needed thereafter.
