1. Don’t need to close your eyes during mindfulness meditation.
2. Don’t need to sit still to do mindfulness meditation.
3. Staying present in the moment non-judgmentally, even while walking, eating or working, is what is truly being mindful.
4. Don’t need to shut off your mind as your brain is always going to be active, especially with a trauma history.
5. Don’t need to focus on your breath. Trauma victims find this especially triggering with unpredictable outcomes.
6. Mindfulness meditation is not for quick turnaround of results.
7. Mindfulness meditation is not for everyone!
Today was all about understanding the dialectics or doing both the acceptance and change of the client’s target (problem) behavior. Unlike CBT, which is focused on change purely, DBT focuses on finding a solution acceptable to both client and therapist that includes both approaches of solving the target behavior called the synthesis.
Then we dived into behavior therapy, specifically operant and classic conditioning. We did understand the positive & negative reinforcement and punishment concepts.
Following this, we did a case specific behavior chain analysis that is essentially a functional analysis of identifying the target behavior, recognizing the precipitating event or the antecedent in general behavior therapy language, in light of that day’s specific vulnerability factors for that client like lack of sleep or hunger etc. It is to be noted that, when identifying the precipitating event, we also want to know what thought & emotion led the client to do the target behavior- the culminating F it moment! These are the key controlling variables we want to track across chain analyses of various events of such critical nature over time. These will show a pattern, that we can then use to reinforce relevant skills that were used during such crises events , as identified as controlling variables. This is a good way to problem solve, is what I understand.
Well that’s it from me on DBT learnings so far ! Enjoy!
Credits: Kathryn Vercillo(Source)
Seven Crochet Steps to Mindfulness
Crocheters can practice mindfulness using this easy seven-step exercise
- Select your favorite crochet hook and a really cozy easy-to-work-with yarn.
- Sit comfortably in a quiet space with your work.
- Begin to crochet a foundation chain, one slow loop at a time, counting each chain as you go. Do not allow yourself to think about anything except creating the chain.
- Focus on the details of creating the chain. Notice how the yarn feels against your skin. Pay attention to the detailed hues of the yarn and hook. See if you can mentally be aware of each micro-movement that makes the loop.
- Your mind will naturally begin to drift to thoughts of other things, like the bills that are due or a conversation you had earlier in the day. Each time that happens, frog the chain.
- Take a deep breath after frogging the chain and start over with chain one.
- Repeat the process until you are able to complete a full foundation chain of ten loops without having to frog it because of extraneous thoughts.
That’s it! You may only be able to get to four or five loops at first because your mind is running rampant. Be gentle with yourself and just keep practicing. As time goes on, you may be able to make longer chains of mindfulness. Do this regularly to infuse your life with the rest and relaxation that we each need and deserve.