According to Dialectical Behavior Therapy (DBT), there are six core mindfulness skills. Understanding these skills helps us become aware of the mindfulness skills we are already using throughout our day. These skills are also helpful in making mindfulness more accessible – it makes mindfulness concrete, definitive, and behaviorally specific.
1.Observe: Simply notice what’s happening. Notice thoughts, emotional feelings, physical sensations, and anything else that is happening. Simply become aware and pay attention.
2.Describe: Put words on what you have observed. Observe and Describe often happen simultaneously.
3.Participate: fully participate in an experience. Often, when we start to practice mindfulness, we become distracted or engaged in another activity. Rather, if we fully participate, we understand the full experience and how jt might be helpful for us. Therefore, if you’re watching your favorite show on TV as a form of self-care, watch that show with your full attention. If you’re practicing a mindfulness meditation, be fully present and participate in that experience.
4.Non-judgmental stance: reduce judgments. This one is challenging, because we naturally judge things as “good” or “bad.” This skill, rather, helps us reduce judgments and focus on the facts. Thus, if you observe that you’re feeling tightness and discomfort in your chest due to anxiety, a judgmental stance would be:
“I feel awful. This is embarrassing. Everyone is looking at me, and it’s just making me feel even worse.”
Whereas a non-judgmental stance would be:
“My chest is feeling tight, and it’s making it hard to breathe.”
5.One-Mindful: do one thing at a time. As a culture of multitaskers, this one is hard! But this is an important one to practice. If you are watching TV, then only watch TV. Don’t also play a game on your phone or scroll through Twitter. If you are eating dinner, then only eat dinner.
6.Effectiveness: do what works. If something isn’t working for you, or if something is making you feel worse, then try something else. It is OK to move on from something if it doesn’t serve you.
For more on these mindfulness skills, follow along on our podcast: Taproot Therapy: A Mindful Moment