Cassia

Mindfulness

Mindfulness is at the core of DBT. The goal of a mindfulness practice is to gain experience in being actively present in the current moment.

Since mindfulness is such an integral part of DBT, a DBT group will review the mindfulness module multiple times throughout the curriculum; they return to mindfulness each time that they complete another module.

Resources

from “DBT Skills Training Handouts and Worksheets” by Marsha M. Linehan

  • Mindfulness (p. 45-46)
  • Overview: Core Mindfulness Skills (p. 49)

Mindfulness

Mindfulness is paying attention on purpose to the present moment without judgment or attachment. It can be practiced anytime, anywhere, while doing anything. There are some practices that many people use to practice mindfulness, but anything can be done mindfully. If you’re engaging all of your senses on your morning cup of coffee and bringing your mind toward your observations in the current moment, that’s considered mindfulness.

Some common ways that people practice mindfulness include meditation and prayer. Many people also use movement and physical activity to practice mindfulness – yoga, martial arts, or any physical activity when it’s done mindfully.

There are many visual and mental exercises that can be used to practice mindfulness. If you’re new to it, I recommend looking into guided meditations online. As you try out different mindfulness exercises, you’ll begin to learn what works best for you.

Goals of Mindfulness

By practicing mindfulness on a regular basis, you can gain more experience keeping your mind engaged in the current moment. This will help you learn how to put your attention where you want it, instead of letting your mind and your thoughts to control you.

Some other goals of mindfulness are to reduce suffering, to increase happiness, and to experience reality as it is.

Keep in mind that they call it a mindfulness practice for a reason. Mindfulness is challenging (especially at first), and it can take time to find the types of mindfulness that work best for you.

Marsha Linehan: “The Practice of Mindfulness”

Suggested Homework

Complete 2 mindfulness exercises

Example Mindfulness Exercises