DPT mindfulness exercise should
Mindfulness Exercises are intended to help a person improve awareness of oneself, focus and control of one’s emotions. In this case, the exercises focus on being in the present moment without judgment. Here are some good mindfulness exercises from DBT:
Observing Your Thoughts
To be aware of thought without reacting.
Sit comfortably with your eyes shut.
Imagine your thoughts as leaves floating down a stream.
Observe each thought as they arise and then see the thought float away.
Do not judge, nor try to stop the thoughts—just notice them and let them go.
The Five Senses Exercise
To ground yourself in the present.
Notice five things you can see (e.g., colors, shapes)
Notice four things you can feel (e.g., texture of clothing, warmth of hands).
Notice three things you can hear (e.g., birds, traffic).
Notice two things you can smell (e.g., flowers, coffee).
Notice one thing you can taste (e.g., mint gum, water).
Breathing Awareness
Focusing on your breath will calm the mind. Sit or lie down in a comfortable position.
Inhale slowly through your nose while feeling your belly expand.
Exhale through your mouth, noticing the feeling of releasing.
If your mind wanders, gently bring it back to the breath.
Wise Mind Practice.
Great Purpose: This technique helps one balance between thinking with emotion and logic.
Visualize the “Wise Mind” as a wholesome balance between the Emotional Mind and the Rational Mind.
Reflect on some problem you are having, and then ask yourself, ‘What would my wise mind say?’
Listen to whatever answer you hear without judgment.
Loving-Kindness Meditation.
Great Purpose: Helps develop compassion toward oneself and others.
Close your eyes, and affirm
May I be happy. May I be healthy. May I be safe.
May I be at peace.
Extend those wishes to others – family, friends, or even strangers.
David’s TIPP Skill.
This helps eliminate distress and reduce emotional intensity quickly.
Temperature – Splash cold water on your face, or use an ice pack;
Intense exercise – Jumping jacks or running act as an outlet for energy;
Paced breathing – Breathe in for 4 seconds, hold for 4 exhale for 6
Paired muscle relaxation – Tense muscles while you inhale, and relax while you exhale.
This skill aims to fully focus on only one single task.
This exercise promotes emotional balance, lessens anxiety, and offers a buffered experience for resilience through the ability to remain in the present moment and accept current experiences without judgment.
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