1. The Foundation of Dialectical Behavior Therapy
Mindfulness
The Foundation of Dialectical Behavior Therapy

2. Mind full or Mindful? Goals of Mindfulness
Reduce suffering and increase happiness
Increase control of your mind
Experience reality as it is

3. Intentionally living with awareness in the present moment
Without judging or rejecting the moment
Without attachment to the moment
Mindfulness Skills
Specific behaviors to practice that, when put together, make up mindfulness
What is mindfulness?

4. When do I use mindfulness?
Anytime
Anywhere
Doing anything
Meditation, prayer, expressing spirituality
Hiking, horseback riding, walking
Yoga, martial arts, dance
When do I use mindfulness?

5. Wise Mind

6. Rational Mind Cool Rational Focused
When in reasonable mind, you are ruled by facts, reason, logic, and pragmatics. Values and feelings are not important.
Rational Mind

7. Emotion Mind Hot Mood-dependent Emotion-focused
When in emotion mind, you are ruled by your moods, feelings, and urges to do or say things. Facts, reason, and logic are not important.

8. Wise Mind
Seeing the value of both reason and emotion
The middle path

9. WHAT Skills
Observe
Describe
Participate

10. Observe
Just notice using all 5 senses: seeing, hearing, tasting, touching and smelling
Pay attention on purpose
Control your attention
Practice wordless watching
Observe both inside and outside yourself

11. Describe Put words on the experience using just the facts
Label what you observe
Unglue your interpretations and opinions
If you can’t observe it through your senses, you can’t describe it

12. Participate Throw yourself into the events of the moment
Become one with whatever you are doing
Act intuitively from Wise Mind
Go with the flow

13. Nonjudgmentally
One-mindfully
Effectively
HOW Skills

14. Nonjudgmentally Observe and don’t evaluate as “good” or “bad”
Accept each moment as it comes
Acknowledge the difference between the helpful and harmful, the safe and the dangerous but don’t judge them
Acknowledge your values, beliefs, wishes, emotions, but don’t judge them
When you find yourself judging, don’t judge your judging

15. One-mindfully Rivet yourself to now Do one thing at a time
Let go of distractions
Concentrate your mind

16. Effectively Be mindful of your goals in the situation
Focus on what works
Play by the rules
Act as skillfully as you can
Let go of willfulness and sitting on your hands