Introduction to Mindfulness Practice

Mindfulness Handouts 1, 1A, and 3

Mindfulness is one of those words that a lot of people hear in their day to day lives, and probably means tons of different things to people. For some, mindfulness might be a relaxing bubble bath, focusing on the different sensations; the temperature of the water, the texture and richness of the bubbles, the smell of the soap, among many other things. For others, it’s a symphonic piece of music, attempting to identify each different inflection of the instruments, the chord progressions, the swells and dips in dynamics. Mindfulness is quite simple in theory, quite difficult in application. The definition that I have always used is thus: full awareness of the present moment without judgment for how it should be or is. 

This definition applies the idea of non-judgment and present awareness as the main applications of mindfulness. DBT, in all its wisdom, also has its definitions for what mindfulness is, its uses, and its applications. Mindfulness can help us to reduce our pain, tension, and stress in our day to day lives. Further, it can allow us to increase control over our own mind. Awareness of your mind state can allow you to exert control over it, thus controlling all other aspects of our behavior and emotions. Finally, mindfulness can allow us to experience all facets of our daily lives. When we are not mindful, we miss so much. Simply try sitting outside and breathe deeply with no other distractions and you’ll hear sounds you hadn’t even realized were happening all the while. 

Despite its difficult application, mindfulness truly can be practiced at any time, any place, and while doing just about anything. If it uses your senses in any fashion, you can make it a mindful practice. Even as I write this post, I am aware of the tips of my fingers touching each key, the texture of the different keys (i.e. WASD keys are smoother on top than others, because most of the games I play use WASD keys as movement), the clack of the keys as they bounce off of the keyboard when I type. Different methods of mindful practice are able to be done, even things such as prayer, concentration, meditation, mindful movements such as yoga, tai chi, and aikido. 

Now that we have a working definition for what mindfulness is and how it can be applied, let’s talk about one of the most important skills in DBT: Wise Mind. See the diagram below for reference as we discuss this skill. There are three states of mind that one can be in, including Reasonable, Wise, and Emotion states of mind. Each of these states of mind are fluid and very identifiable, if we know what to look for. 

Reasonable Mind: 

• Cool, Rational, and Task-Focused. 

• This state of mind tends to be ruled by facts, reason, logic, and pragmatism. 

• Can be dismissive of values and feelings in favor of logic and reason. 

Emotion Mind: 

• Hot, Mood-Dependent, Emot
  

• on-Focused

• This state of mind tends to be ruled by moods, feelings, and urges. 

• Facts, reason, or logic are not important. 

Based on these definitions, it can be easy to see Reasonable Mind as the desirable state of being, and to vilify Emotion Mind. Often, people see Emotion Mind and ascribe their ineffective behaviors, uncontrollable urges, and impulsive behaviors to only this state of mind. It has been my experience, almost without fail, that everyone believes Reasonable Mind to be a goal to aspire to. My personal belief is that both of these states of mind are essential and necessary parts of the human experience. So, what is Wise Mind? 

Wise Mind: 

• The wisdom within each person, you included. 

• Seeing value in both reason and emotion. 

• Bringing the two states of mind together in harmony

• The middle path. 

With these baseline definitions of the three states of mind, we can begin to build insight into which state of mind we are currently occupying. Next week, we will discuss the How and What skills of mindfulness practice to begin transmuting our states of mind and learn to dance effectively between the three.