What is Mindfulness and How Does it Relate to DBT Therapy?
A core skill of Dialectical Behavioral Therapy (DBT) is Mindfulness.
Mindfulness is the practice of paying attention in a particular way, on purpose, without judgement and without attachment to the moment.
It can seem tough in a place like NYC to pay attention intentionally, reduce our stress and gain a sense of peace – especially with everything going on across the world and right next door.
How do we hold a high pace marketing job, be a student at college, work in retail, take care of kids, go to our appointments without judgment and attachment? How do we not attach to the moment, our failures or our accomplishments?
Research has shown that Mindfulness reduces stress and helps increase a sense of peace.
One very common myth regarding Mindfulness is that it takes forever. Not true! You don’t have to dedicate hours and hours of your time to mindfulness to be successful at it. You can practice mindfulness for any length of time that works for you – even just a few moments if that’s all you have. Any bit of mindfulness has a benefit.
DBT Mindfulness Skills: 7 quick and easy ways to practice Mindfulness.
Remember – practicing Mindfulness regularly will make an enormous difference in stress reduction.
Mindful Eating.
Strive to eat mindfully the next time you eat. Pick any food you enjoy and pay attention to what you are holding, noticing how it feels in your hands. Observe the texture, the weight, the color etc., before bringing your awareness to the smell. Now put a little of it into your mouth and notice the taste and its texture on your tongue. This will give you a new experience with a familiar food.
Mindful Walking.
Take a walk outside or around your room. Pay attention to the sensation of your feet in contact with the ground. Notice the sounds and smells. What do you see? Let go of thoughts, emotions, and other distractions and just walk, as if being mindful of every step is vitally important. Alternatively, play a game and avoid cracks (or step on them) or count steps between fixed objects such as light poles or mailboxes.
Mindfulness Breathing.
There are many breathing exercises you can practice. Some examples include:
Breathing Colors:
Choose two different colors, one to breathe in and one to breathe out. Picture a color for the in-breath and one for the out-breath. Choose the colors you want, for the reasons you want. Close your eyes and pair each color with its breath.
Square Breathing:
Start by breathing in for four seconds. Hold your breath for four seconds, then breathe out for another four seconds. Repeat four times.
Deep Breathing:
Breathe in through your nose and out through your mouth. To increase focus and quiet the mind, you can use a mantra such as “in” for when you breathe in and “out” for when you breathe out.
Belly Breathing:
Lie down on your back on the floor or in bed, or sit upright in a chair. Place a hand on your belly, and as you breathe in watch how your belly expands. Breathing in this way promotes deep breathing, which helps to get oxygen into your system. More oxygen helps us relax our bodies and think more clearly.
Write with your non-dominant hand:
Create an encouraging or coping statement and write it out 10 times with your non writing hand. Notice any frustrations or judgments that come up and practice releasing them. Engage in the process, noting the level of focus needed to have the writing be legible.
Listen to your favorite song/album:
Listen to your favorite song or album with your full attention. Listen closely to the lyrics and their meaning. Be mindful of each word and phrase. Listen to the sounds of the different instruments. Pay attention to the guitar, bass, drums, vocals, or any other instrument that is central to the music. Be mindful of things you have never noticed in music you have listened to many times.
People Watching:
Be a watcher of people. Remember not to judge what you see, but simply let it into and out of your experience like a wave crashing in the ocean.
Practice compassion for yourself and others:
Sit or lie down in a comfortable spot, and turn your attention to your breathing. As you breathe, say to yourself over and over, “May I experience peace and happiness.” Once you have complete focus on this mantra, change the mantra to focus on another person or pet by saying, “May (the person or pet’s name) experience peace and happiness.” Continue to breathe as you repeat this mantra.
These simple DBT Mindfulness exercises all help to fully bring you into the present moment and are an enormous aid in reducing anxious and depressive thoughts.
A few Ending Tips for DBT Mindfulness!
Remember, you can practice mindfulness almost anytime and in any situation.
Mindfulness is not about being perfect, it’s about practicing and improving your awareness. Be compassionate to yourself as you practice.
Gentle reminder – life isn’t going to stop being stressful. But with mindfulness and compassion, you can feel a lot better about life.
“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
