In DBT Skills Training, Core Mindfulness gives us the ‘What’ and ‘How’ to be mindful in order to manage emotions, navigate symptoms, and take good care of our mental health. The following is a part of the “HOW” Skills of Core Mindfulness, which includes: NON-JUDGEMENT, ONE-MINDFUL, EFFECTIVE
How to do it: NON-JUDGEMENTALLY
* SEE, BUT DON’T EVALUATE. Take a non-judgmental stance by focusing on just the facts. Focus on the “what” of the matter – not the good/bad, should/shouldn’t, fair/unfair.
* UNGLUE YOUR OPINIONS from the facts. Know that feelings are not facts.
* ACCEPT EACH MOMENT as a blanket spread on the lawn accepts both rain and sun, and each leaf that would fall on it.
* ACKNOWLEDGE what’s wholesome, but don’t judge it. Acknowledge what’s harmful, but don’t judge it.
* When you find yourself judging, DON’T JUDGE YOURSELF FOR JUDGING.
APPLY THE SKILL:
Take a few breaths. Hold your hand in front of you and just gaze at it gently. Try to reserve any opinions or judgments, whether negative or positive. Just observe your hand and let be.
Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
Inner Renovations Toolbox 