Incorporating Mindfulness Practices in Your Recovery Jessica Cozart, SAC-T April 30, 2016.

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Presentation transcript:

Incorporating Mindfulness Practices in Your Recovery Jessica Cozart, SAC-T April 30, 2016

Why Mindfulness is a Superpower: An Animation

What are your experiences with mindfulness?

Defining Mindfulness  “Mindfulness is the ability to know what’s happening in your head at any given moment without getting carried away by it”

“Paying attention in a particular way;

on purpose,

in the present moment,

and non-judgmentally” Jon Kabat-Zinn

Dialectical Behavior Therapy (DBT): Core Mindfulness Skills

“WHAT” Skills  Observe  Be curious about your experience  Simply notice, without trying to change  Describe  Use objective words to label your experience  Call a thought “just a thought,” and a feeling “just a feeling”

Exercise: Observe & Describe 5, 4, 3, 2, 1 Activity

 In pairs, observe and describe the following:  5 things you can see  4 things you can touch  3 things you can hear  2 things you can smell  1 thing you can taste

“HOW” Skills  Non-judgmental stance  Awareness without evaluation  Remember, when you find yourself judging, don’t judge your judging!  One-Mindfully  Do one thing at a time with all your attention  Let go of distractions & concentrate your mind

Exercise: One-Mindfully Can we really multitask?

Let’s return to our definition…

Defining Mindfulness  “Mindfulness is the ability to know what’s happening in your head at any given moment without getting carried away by it”

Mindfulness is NOT  Positive thinking  Going into a trance  Trying to empty your mind  Always relaxing!

Response vs. Reaction

Event Interpretation Feeling Action Urge Action Result

Practice 1 minute breathing exercise

Things to keep in mind as you practice mindfulness

1. Mindfulness is like mental training

2. Plan to incorporate mindfulness practices into your routine

3. Start small & work your way up

4. Be kind to yourself!

Mindfulness Exercises

There are many paths to mindfulness!  Breathing exercises  Mindful Activities  Eating  Walking  Housecleaning

 Mindfulness of the external world  Observing your environment  Mindfulness of your internal experience  Thoughts, sensations, emotions  Body scans There are many paths to mindfulness!

 Meditation  Formal & informal  Community groups  Apps, audio files, and videos

Questions?