MINDFULNESS STATES OF MIND Reasonable Mind Wise Mind Emotional Mind BEING IN THE PRESENT MOMENT "HOW" Skills ●NON JUDGEMENTAL -See, DON'T EVALUATE -UNGLUE your opinion from the facts -ACKNOWLEDGE the helpful & harmful, don't judge it ●ONE-MINDFULLY -Do ONE THING AT A TIME -LET GO OF DISTRACTIONS - Return to what you were doing again & again ●EFFECTIVELY -FOCUS IN WHAT WORKS -Keep your eye on OBJECTIVE -Act SKILLFULLY DISTRESS TOLERANCE DISTRACT WITH "ACCEPTS" Activities Contributing Comparison Emotions Pushing Away Thoughts Sensations IMPROVE the Moment Imagery Meaning Prayer Relaxation One thing in the moment Vacation Encouragement SELF SOOTHE ●The Five Senses: -Vision -Hearing -Smell -Taste -Touch PROS & CONS Tolerating Distress | | NOT Tolerating Distress ----------------------------------Pros. -----------------------------------Cons -----------------------------------GUIDELINES FOR ACCEPTING REALTY ●Observing Your Breathing ●Half Smile ●Awareness ●Radical Acceptance ●Turning the Mind (Back to Acceptance) ●Willingness (Over Willfulness) EMOTION REGULATION REDUCING VULNERABILITY to NEGATIVE EMOTIONS (PLEASE MASTER) ●Treat Physical Illness ●Balance Eating ●Avoid Mood-Altering Drugs ●Balance Sleep ●Get Exercise ●Build MASTERY LETTING GO OF EMOTIONAL SUFFERING ●OBSERVE YOUR EMOTION -Step BACK -Get UNSTUCK from the Emotion ●EXPERIENCE THE EMOTION -As a WAVE, Coming & Going -Don't PUSH it Away -Don't HOLD ON to it ●You ARE NOT your emotion -Do Not ACT Impulsively -Remember Times When you Felt DIFFERENT STEPS FOR INCREASING POSITIVE EMOTIONS ●BUILD POSITIVE EXPERIENCES -SHORT TERM -Increase Pleasant Events that Prompt Positive Emotions -LONG TERM -Work Toward Goals: ACCUMULATE "+"s •Make a List of Positive Events you Want •List Small Steps Toward Goal •Take First Steps -Attend to Relationships: Repair Old: Reach Out to New, Work on Current Relationships -Avoid Avoiding CHANGE BY ACTING OPPOSITE TO PAINFUL EMOTIONS ●When Afraid, APPROACH OVER & OVER ●When Depressed, Get ACTIVE ●When Ashamed, -If There is NO Reason to be, CONTINUE BEHAVIOR OPENLY -If There IS Reason to be, APOLOGIZE INTERPERSONAL EFFECTIVENESS GETTING YOUR OBJECTIVE (DEAR MAN) Describe Express Feelings & Opinions Assert by Asking or Saying No Reinforce the Person Ahead of Time Mindful of Objectives Without Distractions -Broken Record & Ignore Attacks Appear Effective & Comptent Negotiate Alternative Solutions KEEPING THE RELATIONSHIP (GIVE) Gentle Manner Without Attacks or Threats Interested in the Other Person Validate Other Person Without Judging Easy Manner with Humor or "Soft Shell" KEEPING YOUR SELF RESPECT (FAST) Fair (No) Apologies for Being Alive Stick to Values Truthfulness Without Excuses or Exaggeration -
