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: ONE-MINDFULLY
* DO ONE THING AT A TIME. When you are eating, eat. When you are walking, just walk. When you are in conversation, focus your attention on being in the moment with the other person. One mindfulness is doing each thing with ALL of your attention.
* If other actions, thoughts, or strong feelings distract you, LET GO OF DISTRACTIONS and go back to what you are doing – as many times as you need.
* CONCENTRATE YOUR MIND on one thing at a time. If you find you are doing two things at once, go back to just one when practicing this skill.
APPLY THE SKILL:
Choose a common task, and while you are completing it, don’t multitask. Just do the one thing. Focus your attention on every detail of the task, your movements, and your connection to the moment.
Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
Inner Renovations Toolbox 