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 “WHAT” Skills of Core Mindfulness, which includes: OBSERVE, DESCRIBE, PARTICIPATE.
What to do: PARTICIPATE
* Stay completely present & keep participating in the moment.
* Absorb all your attention into the interaction, action, activity.
* Let go of your sense of time – don’t try to speed things up or down.
* Allow yourself to be natural in the situation. Intuit the next best move.
* Trust yourself. Trust others. Trust the process.
* Practice skills until they become your natural way of being.
APPLY THE SKILL:
Take a few breaths. Close your eyes or gaze down gently as you focus on the rhythm of your breath. Bring to mind, something you’re grateful for. Observe how you feel, verbalize it to yourself, and move forward with your day feel present and participating in the moment.
Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
Inner Renovations Toolbox 