Mindfulness
Mindfulness involves regaining control and directing your attention towards the present moment, free from any judgment. By focusing on the here and now, you can redirect your thoughts away from anxiety-provoking concerns that are often linked to the past or future.
Mindful Activity
Mindful activity focuses on bringing thoughts into the current moment, and attending to each sense - like talking a walk and noticing the smells, colors, sounds and sensations around you. This can assist in grounding yourself to the present moment when feeling emotionally escalated.
Mindful Meditation
Mindful meditiation is participating in a meditative activity with intent to create awareness to mindful processes by identifying emotions, feelings and sensations during the meditative experience.
WISE Mind
The mind can be categorized into three states: the reasonable mind, the emotional mind, and the wise mind. Although everyone has these states, individuals tend to favor one over the others.
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The goal of wise mind is to find balance across the various states of mind, and make decisions that incorporate both logic, reasoning, and emotion.
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Click the photo to access the worksheet.
Body Scans
Body scan meditation is a basic technique that involves paying attention to the physical sensations in the body, helping to stay present in the moment.
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The aim of the body scan exercise is to bring awareness to the present moment by observing the different physical sensations that arise in the body, including temperature, muscle tension, and the feeling of clothing on the skin.
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Click the picture to access the body scan script.
'What' Skills
Mindfulness involves using the "What" skill of Observe, Describe, and Participate. These skills can assist in observing your surroundings, thoughts, emotions, and physical sensations without immediate reactions, maintaining a non-judgmental attitude, and fully engaging in the current moment.
'How' Skills
'How' skills include Non-Judgementally, Effectively, and One-Mindfully.
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One-mindfully means focusing on one task at a time, such as eating without distractions or working without worrying about other things. By giving full attention to each activity, you can perform better and feel more present in the moment.
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The purpose of adopting a nonjudgmental perspective is to allow yourself to observe familiar things in your mind, environment, or about others, but with a fresh perspective. By refraining from judging your thoughts and simply observing them, you can treat yourself with more kindness. Even if you still have judgmental thoughts, you can acknowledge them and then release them.
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Being effective is often allowing yourself to let go of the need to be or feel ‘right.’
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