mindfulness for prevention f… · laziness: you have to make a choice to practice mindfulness. you...

Modified by N.Kircher, Psy.D. Spring 2019 1

Mindfulness for

Prevention

Nena L. Kircher, Psy.D., L.P.

Daeton H. DeGrant, MS, MA, LPC


This Page Left Intentionally Blank


Table of Contents

Lesson One: Introduc�on…………………………………………………..4

Lesson Two: Mindfulness Basics……………………………………...10

Lesson Three: Mindfulness and the Senses—Sound………..22

Lesson Four: Mindfulness and Senses—Sight……………….....26

Lesson Five: Mindfulness and Senses—Smell & Taste……...32

Lesson Six: Mindfulness and Senses—Touch…………………...37

Lesson Seven: Mindfulness for Grounding……………………….41

Lesson Eight: Le/ng Go………………………………………………..….48

Lesson Nine: Judgement and Labels………………………………...56

Lesson Ten: Mindful Communica�on……………………………….65

Lesson Eleven: Mindful Emo�on Regula�on…………………….72

Lesson Twelve: Mindfulness to Manage Impulsivity………..77

Lesson Thirteen: Mindfulness and Media…………………….....84

Lesson Fourteen: Roadblocks…………………………………………..90

Lesson Fi�een: Your Mindfulness Toolbox……………………….95

References……………………………………………………………………....99


Lesson One: Introduc�on


The Group Agreement

We, the patients and staff of SMMHC, will use The Group Agreement to make our groups a safe and respectful place to work toward the prevention of aggression, violence, or emotional harm. We will use this agreement to guide how we treat one another and our environment and to help resolve disagreements in a peaceful and positive way. We will review this agreement at the beginning of any new group and when new members join the group. We can also reference this agreement whenever someone feels the group is not working for them. When a change or exception to the agreement is needed we will discuss it as a group and decide what is best for all members.

∗ We will be present in group. ∗ We will start group on time and end group on time. ∗ We will work actively in group to improve ourselves and meet our

treatment goals. ∗ We will put our feelings into words, not actions. ∗ We will always prioritize the safety of the group. ∗ We will work to repair and rebuild trust when it has been broken. ∗ We will engage in self-care when needed. ∗ We will respect the privacy and confidentiality of the group. ∗ We will leave all distractions outside the group. ∗ We will sit together as a group and always prepare the room for

the next group. ∗ We will be respectful and refrain from using unhealthy labels and

judgements in reference to ourselves and our peers.

I, ___________________________ _____have reviewed The Group Agreement and am

willing to use it to guide my work toward the prevention of aggression, violence, or emotional harm.

________________________________ __________________ Signature Date


Introduc on: What is Mindfulness?

This material is designed to help you acquire skills to

be>er manage your emo�ons, thoughts and

behaviors; therefore, assis�ng you in preven�ng

future aggression, violence and emo�onal harm.

Take a moment to think about your goals for this

group…

What do you want to accomplish in this class? Share

your goal with the group.

When you hear the word mindfulness, what comes

to mind? Share you thoughts with the group.


Introduc on: What is Mindfulness?

“Mindfulness is awareness, cultivated by paying attention in a sustained and particular way: on purpose, in the present moment, and non-judgmentally (Kabat-Zinn 2012).


Introduc on: What Mindfulness is Not

Just Meditation

A Religious or Spiritual Practice

A Way to Detach from Reality

A Quick Fix

A Magic Bullet

A Replacement for Cognitive Behavior Therapy


Introduc on: Why Does Mindfulness Work?

What happens to the body when you practice mindfulness:

Increase in Endorphins (Natural Pain Killers)

Change in Emotional Reaction to Pain, Fear, Anger, etc.

Change in Thoughts Triggered by Pain

Improved Response in Immune System that is easily Compromised by Stress



The body’s Autonomic Nervous System is responsible for maintaining balance (homeostasis) in the body.

The Autonomic Nervous System is divided into the Sympathetic and Parasympathetic Nervous systems.

As we are scanning our environment with TV static brains we are generally operating within (or being controlled by) the sympathetic nervous system.

These symptoms are responsible for the body’s fight, flight or freeze responses.

Memory Tip: The Sympathetic Nervous system is in sympathy with your emotions.

In other words, we are nearly always in fight or flight mode – scanning the environment, worrying about whatever comes next, and never truly relaxed.

Mindfulness can be used to switch off the sympathetic nervous system (and the fight or flight response.



Think of the difference between the Hulk and Bruce Banner

If the Hulk is ALWAYS ANGRY then he is ALWAYS stuck in the

Sympathe�c Nervous System’s FIGHT, Flight or Freeze mode.

On the other hand, Dr. Bruce Banner represents the Calm, Cool, and

in Charge of his own emo�ons Parasympathe�c Nervous System.

While it might sound like it would be cool to be the Hulk for a li>le

while, all that being Angry and Smashing things is going to get really

Exhaus�ng at some point. Which is what happens to us when we

spend too much �me in fight, flight or freeze mode. We waste too

much energy and we are exhausted and cranky. Which

compromised our thought processes, ability to manage our emo-

�ons and our rela�onships with people we care about.


Mindfulness Basics: Common Obstacles

Laziness: You have to make a choice to practice mindfulness. You also have to make a choice to be non-judgmental and move-on when there are days that you forget or become to busy with

Busy-ness: You need to set aside a scheduled time for your mindfulness practice if it’s going to be a routine. As with all new habits, it’s VERY Easy to be too buys for mindfulness.

Disheartenment: The reward of mindfulness is not immediate (and we tend to want immediate gratification). It is easy to become discouraged. Remind yourself why you started practicing mindfulness. (e.g. to manage stress, to improve health, to manage risk, etc).


Lesson Two:

Mindfulness Basics


Mindfulness Basics: While Mindfulness is MUCH

MORE than Medita�on Breathing is S�ll the First Skill

that we have to master the breath

• Being able to no�ce your breath is the most basic mindfulness

skill that can be useful to you in Absolutely Any Se/ng from

SuperMax Incarcera�on to your ideal Community Se/ng

• Once you master controlling your breath you can use this as a

grounding skill to assist you in managing triggering or risky

situa�ons where escape/avoidance is not a viable op�on.

Mindful Breathing Exercise

To Begin Breathe in through your nose to the count of four and out through your moth to the count of eight.

As you exhale, purse your lips blowing gently as if you were

blowing out a candle or blowing a bubble. This will slow down and help you focus the exhale. Instead of letting it out in one big whoosh. If your nose is stuffy it’s fine to breathe in through your mouth.

Inhale through the nose 1 – 2 – 3 – 4 Exhale through your mouth blowing out slowly 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 Repeat this three or four times. This is a great technique to practice daily to improve your breath

control.


Mindfulness Basics: Belly Breathing

Place a hand on your chest. As you breathe feel your chest rise and lower. This is commonly how people take their breaths.

Now place a hand on your stomach and inhale un�l you feel your stomach rise. Exhale slowly and calmly. Breathing in this manner allows you take in more oxygen, for your body.


Mindfulness Basics: Tack it to the Wall:

Take a small piece of paper.

Hold the piece of paper against a flat surface of a

Take a deep breath and exhale slowly, concentra�ng your breath on the piece of paper thus pinning the piece of paper against the wall.


Mindfulness Basics:

One of the hardest parts of prac�cing Mindfulness is not judging

your thoughts. We will All have thoughts that interrupt our

mindfulness prac�ce— LOTS of THOUGHTS. The key is to observe,

acknowledge, and then let them go without engaging or ge/ng

caught up in the thought.

Try these three steps as a Reminder.

1. Observe the Thought—Don’t Get Involved

2. Accept the Thought— Don’t Judge

3. Let Go of the Thought—Say “Not Now.”


Mindfulness Basics: Progressive Muscle Relaxation (Burdick, 113)

Find yourself a comfortable posi�on with your feet flat on the floor, arms at

your sides, hands res�ng comfortably in your lap.

1. To begin, take three deep belly breaths, exhaling slowly each �me. As you

exhale, imagine that tension throughout your body begins to flow away.

2. Clench your fists. Hold for 7 to 10 seconds and then release for 15 to 20

seconds. We will use the same �me intervals for all other muscle groups.

3. Tighten your biceps by drawing your forearms up toward your shoulders

and “making a muscle” with both arms. Hold...then relax.

4. Tighten your triceps - the muscles on the undersides of your upper arms -

by extending your arms out straight and locking your elbows. Hold...then

relax.

Remember not to rush during this exercise and not to become frustrated with

any group of muscles that stores a lot of tension. No�ce the tension and then

hold...and relax.



5. Tighten the muscles in your forehead by raising your eyebrows as far as

you can. Hold ...and then relax. Imagine your forehead muscles becoming

smooth and limp as they relax.

6. Tighten the muscles around your eyelids by squeezing your eyes �ghtly

shut. Hold … and then relax. Imagine sensa�ons of deep relaxa�on

spreading around your eyes.

7. Tighten your jaws by opening your mouth very, very wide. Hold … and

then relax. Let your lips part and allow your jaw to hang loose.

8. Tighten the muscles in the back of your neck by gently �l�ng your head

toward the ceiling. Focus on tensing only the muscles in your neck. Hold

… and then relax. Return your head to center. Gently �lt your head

downward toward your chest. Hold … and then relax. Return your head to

center and then gently stretch to the right. Hold … and then relax. Return

to center again and then stretch your head to the leN. Hold … and then

relax. If you hold a lot of tension in this area you may need to repeat this

step.

9. Take a few deep breaths and pay a>en�on to the sensa�ons of relaxa�on

flowing through your body.



hold...and relax.



10. Tighten your shoulders by raising them up toward your ears. Hold … and

then relax.

11. Tighten the muscles around your shoulder blades by pushing your

shoulder blades back as if your were going to touch them together. Hold

the tension in your shoulder blades … and then relax. This is another

problem area for many of us that may need repeated.

12. Take a deep breath and hold for up to 10 seconds, slowly exhale. Imagine

any excess tension in your chest flowing away with the exhala�on.

13. Tighten your stomach muscles by sucking your stomach in. Hold … and

then relax. Imagine a wave of relaxa�on spreading through your

abdomen.

14. Tighten your lower back by arching it up. Hold … and then relax.

15. Tighten your bu>ocks by pulling them together. Hold … and then relax.

Imagine the muscles in your hips going loose and limp.

16. Squeeze the muscles in your hips and thighs all the way down to your

knees. Hold … and then relax. Feel your thigh muscles smoothing out

and relaxing completely.

17. Tighten your calf muscles by pulling your toes slowly toward you. Hold …

then relax.

18. Tighten your feet by curling your toes downward. Hold … then relax.

19. Now imagine a wave of relaxa�on slowly spreading throughout your

body, star�ng at your head and gradually flowing through every muscle

group all the way down to your toes.



hold...and relax.


Lessons Three through Six:

Mindfulness & the Senses


Lesson Three Mindfulness

and the Senses: Sound


Mindfulness and the Senses: Sound

Music is present in all cultures and people o�en have similar

emo�onal responses to a piece of music regardless of where they

came from.( Burdick, 175-176)

Text Analysis: Have you ever been in a class where you were asked to ana-

lyze a poem. Thinking about the lyrics of a song is a very similar task. Here

are some ques�ons to get you started.

• Who is the speaker in the song?

• How would you describe him/her?

• What are the speaker’s emo�ons? What is s/he trying to create in

you?

• What type of imagery is used?

• What is the main idea of the song? Sum it up in a single sentence.

• How does the music change or impact the way a song makes you

feel?

Remember you don’t have to like the song (or the music) in order to engage

in this exercise.


Mindfulness and the Senses: Sound This feelings chart might help you label your experience while you listen to

music mindfully.


Mindfulness and the Senses: Sound

Listen mindfully to each piece of music. ANerward the group will discuss the

following ques�ons:

• What thoughts, feelings, or memories were triggered by the music?

• Where did you feel the music in your body?

• How hard or easy was it to stay focused on the music?

• How (if at all) did this change with the next song?


Lesson Four Mindfulness

and the Senses: Sight


Mindfulness and the Senses: Sight

I Know it Like the Back of My Hand (Aguirre & Gale 73)

Spend two to three minutes examining your hand. Imagine that it is

an object you have never seen before. The idea with this prac�ce is

to examine and a>end to your hand and all that you see. Look at

the front and back of your hand. No�ce your fingers and the lines

and shades of your skin. Our hands are so important to our day to

day lives, but we pay very li>le a>en�on to them. The saying goes,

“I know it like the back of my hand,” but how many of us actually

know the backs of our hands?


Mindfulness and the Senses: Sight The image before you is called a Mandala. Mandala is the Sanskrit

word for circle (Cornell 2). These symbols are commonly used in

some forms of medita�on and were introduced to Western

Psychology by Carl Jung.

The Mandala is said to be the “core of reality” or the “true center”

of the world that we live in (Cunningham 2). In medita�on the

Mandala can be used simply as a center to quiet the mind. No�ce as

you consider different images that the Mandala's pa>ern seems to

radiate outward from the center (Cunningham 20).


Mindfulness and the Senses: Mandalas


Lesson Five Mindfulness

and the Senses:

Smell & Taste


Mindfulness and the Senses: Smell

Smell is one of our brains’ most primi�ve senses. As a result we

tend to store memories associated with our sense of smell much

more deeply. Think of the smell of your favorite meal cooking or

your favorite holiday treat from childhood. No�ce how readily it

comes to mind. Even if it has been years and years since you last ex-

perienced the smell, it will come to you vividly if you allow yourself

to focus on it.

Unfortunately, the same is true for smell associated with nega�ve memories or experiences. These memories can also be very difficult to let go of even years aNer the event. Because these memories are stored on such a primi�ve level in our brains, they can be quite powerful and even overwhelming if they resurface aNer we haven’t dealt with them in a while.


Mindfulness and the Senses: Smell

Take a moment again to think about your favorite smells. There are scents

like lavender, mint, and vanilla that are soothing to many people, but think

about smells that are par�cularly calming or soothing for you. Maybe it’s a

combina�on of chocolate and peppermint or cinnamon and nutmeg that

triggers a childhood memory; or maybe it’s the perfume of someone that

you care about who is far away. We all have smells that trigger these types

of memories for us. Take a few moments to think about one of these memo-

ries that is meaningful to you. Remember to choose a memory in which you

and others are safe and calm.

If you do not have a memory that you feel safe to focus on, create one.

Create an image of a safe place in your mind. It does not ma>er whether

you are inside or out. If you are crea�ng a place from scratch, it is best to

imagine a scene where you are alone.

Immerse yourself in the memory. Begin with the smell, but then gradually

incorporate your other senses. As you view the scene through your mind’s

eye, what colors are most vibrant and no�ceable to you? Are there any

sounds? What is the temperature like? Are you si/ng, standing, laying

down? Be mindful of the surfaces you come in contact with as you build this

memory? Scan the image and be mindful of anywhere that the image is

unclear and focus on that part un�l it comes into full focus.

Once you have created the safe space in your mind, begin to focus on your

breath. Slow soothing breath. Breathe in the essence of the memory and

the smell that is calming and soothing to you. Breathe out the stress, worry,

and anything else that you don’t need to be carrying with you. Allow

yourself to just sit comfortably in your calm safe place focused on your

breath. When your mind wanders, bring your focus back first to the smell

and then to the other sensory aspects of the calm safe place in your mind.


Mindfulness and the Senses: Taste Eating, like breathing, is one of the necessary functions of life. We all do it everyday, but how often do we slow down and think about the process. Not just the process of cooking food or of opening your mouth, shoveling it in, chewing and swallowing, but the real process of tasting food.

Do you pay attention to the color of your food on

What about the way it smells? Smell is very closely related to taste.

Do you consider foods with certain textures to be more or less appealing?


Mindfulness and the Senses: Taste

Mindfulness & Taste: Piece of Candy

Take your first piece of candy in your mouth.

Don’t bite down and don’t swallow it!

Just let it dissolve in your mouth.

Pay attention to how the taste and the texture changes as the candy dissolves.

When your mind starts to wander bring your focus back to the piece of candy in your mouth.

(Rinzler,15)


Lesson Six Mindfulness and

the Senses: Touch


Mindfulness and the Senses: Touch

Remember when you were a kid and adults had to scold you not to

touch things because they might have germs that could make you

sick or they might be dangerous to touch. As humans we seem to be

drawn to touch. In a way this makes sense. ANer all, our skin is our

largest organ. We have the ability to take in a lot of informa�on

through our sense of touch.

Mindfulness Practice: Touch

Begin by placing your hands together, lining up your palms so that they are pressing together.

Now slide your hands back and forth against one another for twenty seconds.

Notice the sensation and the temperature as you rub.

Stop rubbing your hands together, and for thirty seconds more notice the sensations in your hands.

(Aguirre & Galen 72)



Mindfulness Skill Ac vity: Soles of your feet.

This skill can assist in lowering intense emo�ons like anger. When you recall

the last �me you were upset or extremely anger do you remember your

physical responses? Everyone experiences anger and intense emo�ons.

Some find it difficult to control our ac�ons during these �mes but this skill

can assist in gaining control of your arousal and anger. Let’s Prac�ce!!!

1. If you are standing, stand in a natural rather than an aggressive posture,

with the soles of your feet flat on the floor.

2. If you are si/ng, sit comfortably with the soles of your feet flat on the

floor.

3. Breathe naturally, and do nothing.

4. Cast your mind back to an incident that made you very angry. Stay with

the anger.

5. You are feeling angry, and angry thoughts are flowing through your

mind. Let them flow naturally, without restric�on. Stay with the anger.

Your body may show signs of anger (e.g., rapid breathing).

6. Now, shiN all your a>en�on to the soles of your feet. Concentrate only

on the soles of the feet and on no other thoughts.

7. Slowly, move your toes, feel your shoes covering your feet, feel the

texture of your socks or hose, the curve of your arch, and the heels of

your feet against the back of your shoes. If you do not have shoes on,

feel the floor or carpet with the soles of your feet.

8. Keep breathing naturally and focus on the soles of your feet un�l you

feel calm.

9. Prac�ce this mindfulness exercise un�l you can use it wherever you are

and whenever an incident occurs that may upset you, make you angry,

or lead to you being verbally or physically aggressive.

10. Remember that once you are calm, you can walk away from the

incident or situa�on with a smile on your face because you controlled

your anger.


Lesson Seven:

Mindfulness for Grounding



What do we mean by Grounding? Some�mes we find ourselves in situa�ons where we just

need to refocus. Maybe we’ve go>en overwhelmed with the

bustle of life or maybe we’ve just “zoned out.”

Grounding exercises help us refocus and brings us back to the

present moment. Refocusing can mean a lot of things.

Refocusing and ge/ng back to work on the task at hand.

Refocusing away from unhealthy thought pa>erns (and back

toward healthy ones).



Li1le Tension Releasers (Davis et al 36-37)

During the day there are many moments when you can benefit from

a short �me-out. For example, when you catch yourself sighing or

yawning. This is generally a sign that you are not ge/ng enough

oxygen. Since a sigh or a yawn actually does release a bit of tension,

you can prac�ce sighing or yawning at will as a way to relax. Make a

conscious effort to sit or stand up straight when you do this.

Diaphragma c Breathing

1.) Step Back Mentally from what you are doing

2.) No�ce how you feel

3.) Take three slow, relaxing deep diaphragma�c breaths (belly

breathing).

4.) No�ce how you feel, now.

5.) Repeat, as needed.




Sighing

1. Sigh deeply letting out a sound of deep relief as the air rushes

out of your lungs.

2. Do not think about inhaling—Just let the air come in naturally.

3. Repeat wherever you feel the need for it.




Yawning

1.) Open Your Mouth Wide

2.) Stretch your arms over your head

3.) Yawn as loudly as you can

4.) Repeat as needed


Mindfulness for Grounding Mindfulness Skill Ac vity: Soles of your feet.

This skill can assist in lowering intense emo�ons and anger. When you recall

the last �me you were upset or extremely anger do you remember your

physical responses? Let’s Prac�ce!!!

1. If you are standing, stand in a natural rather than an aggressive posture,

with the soles of your feet flat on the floor.

2. If you are si/ng, sit comfortably with the soles of your feet flat on the

floor.

3. Breathe naturally, and do nothing.

4. Cast your mind back to an incident that made you very angry. Stay with

the anger.

5. You are feeling angry, and angry thoughts are flowing through your

mind. Let them flow naturally, without restric�on. Stay with the anger.

Your body may show signs of anger (e.g., rapid breathing).

6. Now, shiN all your a>en�on to the soles of your feet. Concentrate only

on the soles of the feet and on no other thoughts.

7. Slowly, move your toes, feel your shoes covering your feet, feel the tex-

ture of your socks or hose, the curve of your arch, and the heels of your

feet against the back of your shoes. If you do not have shoes on, feel

the floor or carpet with the soles of your feet.

8. Keep breathing naturally and focus on the soles of your feet un�l you

feel calm.

9. Prac�ce this mindfulness exercise un�l you can use it wherever you are

and whenever an incident occurs that may upset you, make you angry,

or lead to you being verbally or physically aggressive.

10. Remember that once you are calm, you can walk away from the inci-

dent or situa�on with a smile on your face because you controlled your

anger.



Mindfulness Skill Ac vity: Soles of your feet.

Discussion:

How was this exercise for you?

Is something you could use?

What might prevent you from using this?


Lesson Eight:

Le/ng Go


Le3ng Go: When you practice mindfulness, thoughts will emerge. This is completely normal. We think about 60,000 thoughts each day. One of the basic skills of mindfulness is learning how to notice the thoughts, acknowledge them, and then dismiss them without engaging them. (Burdick 103)

The pattern goes like this:

A. Observe the Thought

B. Accept the Thought

C. Let go of the Thought—say, “Not now.”

Remember:

Don’t get involved with the thought; just observe it.

Don’t judge the thought or fact that you had the thought.

Accept the thought and dismiss it.


Le3ng Go:

NOTICE, ACCEPT, DISMISS, RETURN (Burdick 61)

• Begin by choosing something to focus on: your breath, a mantra, your surroundings, a concept, a task, etc.

• Focus your a>en�on on your target. Each �me your mind wanders use the following process. No ce the thought. Accept it without judgment. Dismiss the thought without engaging in it. Finally, Return your a>en�on back to your target. Repeat this as many �mes as you need to during your mindfulness prac�ce.


Le3ng Go: Another way to remember this is with

the Acronym SOLAR

• STOP

• OBSERVE

• LET IT GO

• AND

• RETURN

The SOLAR Exercise is useful for Le3ng Go of unwanted thoughts,

such as intense anger, anxiety, worry, etc.


Le3ng Go:

Self-Loathing or Self-Hatred can be a difficult obstacle to overcome; however, there are mindfulness tools that can help. Try incorporating any of the following phrases into your meditation practice as a way of beginning to offer compassion and caring to yourself: ( Aguirre & Galen, 169-171 )

May I be free from danger

May I have mental happiness

May I have physical happiness

May I have ease of well-being

May I be filled with loving kindness

May I be free in my inner core.

May I be peaceful and at ease.

May I be happy.


Le3ng Go:

Remember that Self-Compassion like all mindfulness skills must be developed gradually over time (Aguirre & Galen, 169-171).

If you still have trouble with this concept, you might try meditating while focusing on the following phrases: “At my core I am basically good”, “ I am worthy of this moment” and “I have everything that I need.” (Rinzler, 90 -

Finally remember that Self-Doubt like all other thoughts are temporary and given time, these will pass as you continue to grow and move forward


Le3ng Go:

Mindfulness Skills form the basis of meaningful distrac�on techniques that are more effec�ve than “pure avoidance” of the triggering s�muli

Through crea�ng a mantra and prac�cing focusing their thoughts, they learn to manage and refocus unhealthy thoughts when they arise by using their mantra’s to refocus their thoughts.

Mindful thinking as illustrated in this exercise and the on the next page also aid in learning to let go of unhealthy thoughts and of guilt/shame associated with those thinking pa>erns.


Le3ng Go: White Board Exercise

Mindfulness of Thoughts (Burdick, 106)

If you are comfortable doing so, close your eyes. Take a deep cleansing breath in through your nose and out through your mouth. Do it again. Inhale peace and comfort. Exhale tension and stress. Allow your breath to come and go effortlessly. Be aware of the ease with which your breath comes and goes.

It is normal while you focus on your breath, that thoughts will come and go in a steady stream. Just no�ce each thought as it arises.

Imagine you are looking at a blank white board in front of you. As you no�ce and acknowledge each thought, imagine that the thought is being wri>en on the white board in bright red le>ers. As soon as it is wri>en, imagine that it simply vanishes off the board. Poof. The board is white and blank again. When another thought comes along. No�ce it. Write it on the white board and watch it vanish with a Poof. Gone. You let it go. No need to engage with the thought or to judge it. Just no�ce it, watch it get wri>en on the board, and watch it vanish.

Instead of thoughts being wri>en on the board as words, you might imagine the thought being represented as a picture. As soon as the picture appears, imagine that it disappears instantly.

Do this over and over as the parade of thoughts con�nues. Enjoy the process of awareness of thoughts followed by their instantaneous disappearance. In between the thoughts, bring your awareness back to your breath, your life force, your energy.

Con�nue this process on your own for the next two minutes.


Lesson Nine:

Judgement and Labels



Whether Positive or Negative typically lead to disappointment.

Judgments can trigger overwhelming emotions.

Judgments can often lead to disappointment and suffering.

Judgments prevent you from being truly mindful.



9 Dot Puzzle

Connect up all nine dots with four straight lines,

without liNing the pencil off the page and without

retracing over any of the lines.



9 Dot Puzzle

What judgements did you have about yourself while working on

this puzzle?

Were you mad, frustrated, or overconfident?



9 Dot Puzzle



FLOWING STREAM: Prac ce Exercise

First make yourself comfortable in your chair. Then if you’re comforta-ble doing so close your eyes. Clear your mind. Now, imagine a flowing stream with water lazily going by. As you look closer you notice that there are leaves, twigs, fish and other tiny objects drifting by in the steam. Imagine yourself standing beside the stream watching these objects float past. Allow your thoughts, feelings, and wishes to float past on the stream with them. Just notice them and allow them to float past without judgement (Burdick , 104).


Judgements and Labels: Just the Facts Please (Problem Solving)

Some people use judgments as shortcut ways of describing an experience and assume that others know exactly what they mean.

For example, if you asked a friend, “How was the special in the dining room?,” and receive the reply, “It was disgus�ng.” You might decide not to order the meal.

Labeling our experiences can help provide clarity. However it is important to s�ck to the facts without judging.

Now it is possible that you might s�ll find it disgus�ng, but it is also possible that you might think that sounds wonderful! The fact that one person finds something to be disgus�ng doesn’t make it true for you.

However, if your friend used the Labeling skill of Mindfulness he might have said, “It was a medium rare steak with broccoli covered in blue

Labeling clarifies our experiences in the world and makes them more clear and comprehensible to the people we want to communicate with. (Brantley, McKay 95)



Even our thoughts can become judgements that turn into run away

trains. For example, let’s say that you’re struggling with an

assignment for group that is due tomorrow. You start to get a

stomachache or a headache. You begin to sweat a li>le and worry

that your group will think that you are not taking the assignment

seriously or that your therapist will think you are trying to hide

something from him or her. You keep trying to complete the

assignment, but by this �me you feel completely overwhelmed. It

seems hopeless and you say, “I just can’t do this!”

Let’s look at the judgements in this scenario.

• We assume that our group will judge us thinking we are “not

taking the assignment seriously”

• We assume that our therapist will just us thinking we are

“trying to hide something.”

• We judge ourselves thinking it “seems hopeless” and “I just

cant do this.”



Now, what if we were to use labels for our experiences instead of

judgements…

• I need to complete this assignment by tomorrow.

• I no�ce signs in my body that I am feeling anxious

(headache, stomachache, etc).

• I also no�ce some nega�ve thoughts about what others will

think if I don’t finish the assignment.

No�ce how labeling let’s you take a step back out of the stress of

the moment and get a be>er perspec�ve on what’s happening. It

seems like an odd technique at first; but once you get used to it, this

can be really helpful.

As in the image below Labels are designed to supply informa�on.


Lesson Ten:

Mindful Communica�on


Mindful Communica on

Mindfulness skills can improve your ability to:

Identify Problems and Generate Reasonable Solutions

Communicate your wants and needs appropriately

Generally interact with others and build relationships.

Explain your problems and concerns to others (without losing your head).

Sort through your thoughts to determine whether or not they are “true.”


Mindful Communica on: In Rela�onships

Mindfulness in Conversation (Kabat-Zinn 91)

We use mindfulness to understand what others are trying to say when they communicate with us.

Mindfulness is necessary for us to pick up on the moment a look flashes across someone’s face and you realize you said something hurtful, even though you didn’t intend to; and would be clueless that you had done it if you were not mindful of the other person’s expression.

In fact, as we become more mindful of the other person we are involved in conversation with and less focused on our own wants, needs, and thoughts, we may even be able to avoid having made the hurtful comment at all.

When was the last time you hurt someone’s feelings by not being mindful in conversation?

How could being mindful have prevented this incident?

What things would you pay attention to in order to be mindful in a conversation?



Feeling Misunderstood is one of the most uncomfortable feelings.

♦ It can interrupt our rela�onship with our treatment team, our family and friends, and our peers or roommates.

♦ Feeling misunderstood also compounds trauma.

♦ A new experience of feeling misunderstood may s�r up a memory related to a past �me when we felt misunderstood and then we are dealing with the rush of emo�ons from our current situa�on and from our past.



You can use the acronym GET ME and the following instructions to refocus yourself when you feel misunderstood.

�1. Ground yourself using mindful breathing (focus on your inhalation and exhalation).

�2. Express that you need space to figure out the misunderstandings.

�3. Think about alternatives to your current understanding of the other person’s position.

�4. Maintain an even manner by reminding yourself that everyone is doing the best they can.

�5. Express yourself, clearly validating the other person’s view while explaining yours.

(Aguirre & Galen 127)



Mindfulness techniques can help us open up to others and cause others to

feel “felt” or feel like we “get them.” In return, we are more likely to

have the experience that others truly understand us.

Feeling Felt: We all long to have people in our lives who we feel really

understand us and have our best interests at heart. Many times we

become frustrated when we lack this type of relationship. However, we

may be to blame because of AssUmptions we make.

Connecting with Others:

Consider all the people you are connected to:

Friends & Family

Therapists, Case Managers, P&P

Dietary? Housekeeping?

Community Members? Legislators?

Take a moment to consider these new connections, to challenge your

brain to think in a bigger way…



How to help others feel “felt” by you:

(Burdick, 142 -143

Be curious, interested, and open to know the person

Practice being mindful of being present with them.

Truly listen in an accepting and non-judgmental way.

Be willing to be vulnerable and share your feelings, dreams, likes,

and dislikes.

Guard their secrets, and don’t share them with others unless they tell

you to.

Help them out when they need help with something (within reason/

rules).

Repeat back what you just heard the person say to help them feel

heard, understood, known, and “felt.”

Take time to know how the person feels by listening when they tell

you and by talking with them about their feelings.

Make eye contact.

Give them your undivided attention.


Lesson Eleven: Mindful

Emo�on Regula�on


Mindful Emo on Regula on

Awareness of Emo ons Exercise

During your Mindfulness Prac�ce use these steps to become more

aware of your emo�ons.

•No ce the feeling

•Iden�fy the feeling – name it

•No�ce how and where it is located in your body (A knot in your stom-

ach, tension in your shoulders, etc.)

•Observe the feeling as: Pleasant, Unpleasant or Neutral

•Accept the feeling – don’t try to judge or change it.

•Inves gate the present moment of the feeling

•No�ce the components of the feeling that are connected to the pre-

sent as well as how it may be connected with the past or future.

•Stay present with the feeling

•Don’t let the feeling define you – Your emo�on does not equal

you

•Examine the thoughts and the story behind your feeling

•Iden�fy the trigger for your emo�on

•When have you experienced this emo�on before.



Everyone experiences intense emo�ons now and then. However, these intense emo�ons can some�mes result in harm to others (and ourselves as well).

RIDE THE WAVE (Aguirre & Galen 102-104)

RIDE THE WAVE is an acronym to help you remember these steps for regula�ng your emo�ons. Learning to use these steps will help slow your emo�ons down, label them, and keep them from be-coming overwhelming or out of control.

1.) Register your body sensa�ons

2.) Iden�fy your ac�on urges.

3.) Determine the Emo�on.

4.) Express yourself Non-judgmentally

5.) Take deep breaths.

6.)Hands and body are open.

7.) Establish a grounded posi�on.

8.)WAVE: Watch And No�ce your Emo�on as if it were a wave.



Instruc�ons for Riding the Wave:

1. Register your Body Sensa ons: One purpose of your emo�ons is to give

you informa�on about what you are experiencing. This happens through

sensa�ons in your body. For example, when you get angry, you might no-

�ce �ghtness or pressure in your chest; warmth in your face; clenched

hands; or shoulder, back, or neck tension. There are no specific sensa�ons

that automa�cally tell you what emo�ons you are experiencing, but there

are common body sensa�ons for different emo�ons. Here are some ex-

amples:

• Anger: Chest and Shoulder Tension, a sense of pressure building up,

warmth in your face, yelling

• Fear: Bu>erflies in your stomach, shakiness, lump in your throat, desire

To run and hide.

• Joy: Lightness in your body, smiling, laughter

• Love: Feeling warm toward others, a lightness in your step

• Sadness: Heaviness, emp�ness, hollowness, sluggishness, tears,

s�llness

• Shame: Tightness all over, curling into yourself, feeling ji>ery or numb

2. Iden fy your ac on urges: Emo�ons are accompanied by an urge to do

something. These urges give you more informa�on about what you are

feeling.

Remember that just because you are having these urges doesn’t mean you

have to act on them. However, learning to iden�fy them is an important part

of understanding your emo�ons. Here are some common ac�on urges.

• Anger: The urge to a>ack.

• Fear: The ac�on urge is to flee, freeze, or fight (you may know this as

the fight or flight response).

• Sadness: The ac�on urge is to isolate or withdraw.

• Shame or Guilt: The ac�on urge is to hide.



3. Determine the Emo on: Once you have iden�fied the body sensa�on and ac-

�on urge, the next step is simply to name the emo�on. Saying, “I am upset” or

“I am angry” can help you feel much more in control. Just having a label can

provide some relief from the overwhelming sensa�ons.

4. Express to Yourself Non-judgmentally: Nega�ve judgments can increase the

intensity of our emo�ons. Try saying, “I am anxious” instead of “Oh God, I’m

anxious, I shouldn’t feel that way.” Use the mindfulness skill of no�cing and

simply label the emo�on without any judgment. It may be helpful to think, “I

am no�cing anxiety” or “I feel an emo�on that seems like sadness.” This cre-

ates even more distance between yourself and the emo�on allowing you �me

and space to examine it before ac�ng on it.

5. Take Deep Breaths: As you RIDE THE WAVE don’t forget to breath. Focusing on

nice deep belly breaths will also help reduce the intensity of your emo�ons and

keep you from ac�ng too quickly.


Lesson Twelve:

Mindfulness to Manage

Impulsivity


Mindfulness to Manage Impulsivity

Impulsivity is one of those words that gets thrown around a lot but

people seem to use it to mean different things. So, let’s be clear

about what we mean when we say impulsivity in this context.

Impulsivity refers to low self-control that leads to risky behaviors or

ac�ng without stopping to think about the consequences.

Impulsivity can show up in a variety of areas of our lives:

Financial Impulsivity: Gambling, Overspending, Spending a LOT on

giNs in hopes of Buying Popularity, Excessive Debt

Voca onal Impulsivity: Qui/ng a job without having the next one

lined up, being unsafe at work, qui/ng a job because you don’t like

your co-workers, taking drugs or drinking on the job

Leisure Impulsivity: Substance Abuse, Partying, Extreme Sports,

Tendency to accept risky bets or dares.

Housing Impulsivity: Moving without telling anyone, frequently

crashing with friends, couch surfing

Rela onship Impulsivity: Figh�ng, Breaking Plans at the last mi-

nute, Easily becoming bored with rela�onships or groups of friends,

few long-term friendships or rela�onships.

Other Areas of Impulsivity: Reckless Driving, Playing Chicken while

Driving, ShopliNing, Stealing from Family, Friends, Co-Workers,

Opportunis�c Criminal Offending (e.g. breaking and entering).



§Mindfulness increases the ability for thinking and behaving in a

purposeful manner.

§Decreasing the likelihood that you will act without thinking

§Impulsivity is an issue for a variety of many people who

experience symptoms of mental illness

§Using mindful grounding exercises can assist in controlling

overwhelming emo�ons and decreasing associated impulsivity.



Emo�on Recogni�on Body Scan:

Take a minute to think about the last �me you were really angry.

Just sit with that emo�on for a moment. It may be unpleasant but

stay with the emo�on and remember what you were feeling in that

moment.

Now, let’s scan through the body to see where you feel that anger.

What does your head feel like? Is there tension in your forehead?

Are your eye brows furrowed? Are you clenching your teeth as you

allow yourself to sit with those angry feelings? Do you feel your face

become warm? Do you find your thoughts are racing? Are you hav-

ing trouble concentra�ng?

What about your neck and shoulders is there any �ghtness or ten-

sion there? Do you feel like you have a weight on your shoulders or

your upper back?

How about your chest? Is there any �ghtness or heaviness there? Is

your breathing faster or slower than normal?



Now, no�ce your arms and hands as you con�nue to allow yourself

to sit with and remember the experience of being really angry. Are

your biceps tensed? Do you no�ce yourself making a fist or digging

your nails into your palm?

Next, pay a>en�on to your stomach. Is there any �ghtness,

burning, heaviness or rumbling as you let yourself sit with that

anger?

Consider your lower back. Is there any weight, heat or tension there

as you con�nue to sit with this anger?

Pay a>en�on to your legs. Is there any s�ffness or tension in our

legs that you connect to feeling angry? Is there energy there as if

you were ready to jump into ac�on?

Finally, pay a>en�on to your feet and toes. Are your toes curled

�ght in your shoe? Is there any tension, heat or other sensa�ons

that you no�ce as you let yourself sit in this difficult emo�on.



We become impulsive when we allow our emo�ons to run away

with us. The exercises that we have prac�ced in this Lesson give us

the ability to iden�fy our emo�ons not just by our thoughts but also

by the sensa�ons that we experience in our body.

Understanding these physical aspects of our emo�ons can give us

the ability to be more mindful of our behavioral response to the

emo�ons. In other words, by being mindful of our body we can have

be>er control over how we express our emo�ons.

What are the areas of impulsivity in your life that you need to work

on?

What emo�ons do you associate with impulsivity?

How can you manage impulsivity and strong emo�ons with skills

you have learned in this course?


Lesson Thirteen:

Mindfulness and Media



The last �me you watched TV what did you watch?

How long did that take?

How much television have you watched this week?

How long did that take?

The last �me you played video games, what did you play?

How long did you play?

How much �me have you spent playing video games this

week?



When it comes to media we are consumers. The same as when we

go to the grocery store and decide what we put in our cart. We get

to decide what media we consume. We decide how much �me we

spend watching television or movies, playing video games,

spending �me on social media, etc.

Recent research shows an unhealthy trend. As MORE and MORE

media becomes available for us to consume we have become

MindLESS consumers.

• We don’t pay a>en�on to what we watch on television

• We don’t pay a>en�on to how much �me we are

spending watching television or playing video games.

• We don’t monitor how much �me we spend browsing the

internet or engaging in social media.

• We don’t really pay a>en�on to who we are interac�ng

with when we are playing video games (online) or

engaging in social media.

Does any of this sound familiar to you?



When we fall into this Automa�c Consump�on Pa>ern related to

our Media Use we tend to engage in Poor Problem Solving, more

likely to react emo�onally when we are dealing with stress (anger,

frustra�on, despair, etc) and more likely to feel emo�onally

exhausted in general.

If you think about it this is really quite logical…if you’re not paying

a>en�on you are more likely to make bad decisions.

When we bring this into focus as it relates to media and technology

these bad decision can include behaviors ranging from tex�ng while

driving to engaging in impulsive web surfing or casual internet

browsing.

How could these behaviors cause problems in your life?

How could mindfulness help decrease the likelihood that these

behaviors would occur?



Media in general encourages up to present an ar�ficial version of

ourselves. In other words, we are encouraged to be more like the

actors or even the characters we see in the media rather than to be

our genuine selves.

It can be quite easy and maybe even temp�ng some�mes to

present an ar ficial version of ourselves when we are online. We

might be tempted to create a persona that seems more a>rac�ve,

interes�ng or appealing to others.

Research shows us that those who present an authen�c or realis�c

version of themselves on the internet have higher self-esteem.

What mindfulness skills can you use to ensure that you are

presen�ng your authen�c self to those around you and in online

situa�ons?

List them here

1.)

2.)

3.)



Another easy tempta�on on the internet or when engaging in media

is to over-disclose or to share too much of yourself. It probably

comes as no surprise by now that those who follow this tempta�on

tend to be less mindful.

Let’s think about it from the big picture, the internet can be a great

way to connect to others whether it’s old friend via social media or

new friends via online gaming. However, the internet can also be a

great place to be taken advantage of through any variety of scams if

you are not mindful regarding to whom and how you disclose

personal informa�on like your real name, physical loca�on, and

financial informa�on when you are online.


Lesson Fourteen:

Roadblocks


Roadblocks to Your Mindfulness Prac ce Tips for the Traveler

1. You won’t always feels relaxed when you prac�ce mindfulness. You may

feel restless or like you’re thinking too much. However, if you s�ck with it

you will usually find that you are relaxed by the �me you finish the

exercise.

2. Medita�on is designed to quiet the mind and it oNen clears blockage and

breaks down barriers within our mind. This can cause old pa>erns,

thoughts, and hurts to come forward while we prac�ce mindfulness. Just

no�ce these emo�ons without judging or trying to make sense of them. If

you need to talk to a therapist.

3. You can find lots of advice about the perfect way to prac�ce mindfulness

- posture, length of �me, temperature and ligh�ng, etc. Remember that

things are rarely perfect in “real life” and don’t let these ideas keep you

from your mindfulness prac�ce. When your stomach rumbles, no�ce the

sensa�on and move on. If your foot falls asleep, focus your breath there

and see if you can relieve the discomfort.

4. As you work toward making mindfulness a daily habit, remember that

there will s�ll be �mes when you just don’t want to do it. You will get

discouraged and some�mes you just won’t want to do it. If you choose

medita�on as a rou�ne part of mindfulness prac�ce you may find that

medita�ng as part of a group can be very helpful and mo�va�ng.

(Davis, Eshelman, & McKay 2008, 55 - 56)


Roadblocks to Your Mindfulness Prac ce



Body Scan Medita on (Davis, Eshelman, & McKay 2008, 56-57)

The goal of this exercise is to help you be aware of each part of your body,

no�ce any sensa�ons, and release any tension in your body.

1. Begin with the breath. Become aware of the rising and falling of your breath in

your chest and belly. Allow your thoughts to follow the waves of your breath

and anchor you in the moment.

2. Focus your a>en�on on the soles of your feet. Be aware of any sensa�on

there. Without judging or trying to change it, simply be present with the sensa-

�on. Now imagine your breath flowing into the soles of your feet. As you

breathe in and out you might experience an opening or soNening and a release

of tension. Simply observe.

3. Now bring your a>en�on to the rest of your feet and up to your ankles. Be-

come aware of any sensa�ons in this area of your body. Imagine that your

breath, instead of stopping at your diaphragm, flows all the way down to your

feet. Breathe in and out of your feet, simply no�cing the sensa�ons.

4. Proceed up your body in this manner with all the parts of your body - lower

legs, knees, thighs, hips, pelvis and bu>ocks, lower back, upper back, chest and

belly, shoulders, neck, head, and face. Take your �me to really feel each body

part and no�ce whatever sensa�ons are present, without forcing them or

trying to make them be different. Then breathe into that body part and let go

of it as you move on to the next area of your body.

5. Go back to your neck and shoulders or any part of your body that has pain,

tension, or discomfort. Simply be with the sensa�ons in a nonjudgmental way.

As you breathe, imagine your breath opening up any �ght muscles or painful

areas and crea�ng more space and for the tension to flow through. As you

breathe out, imagine the tension or pain flowing out of your body.

6. When you reach the top of your head, scan your body one last �me for any

areas of tension or discomfort. Then imagine that you have a breath hole at

the top of your head, much like the blowholes that whales or dolphins use to

breathe. Breathe in from the top of your head, brining your breath all the way

down to the soles of your feet and then back up again through your whole

body. Allow your breath to wash away any tension or uncomfortable

sensa�ons.



Every technique will not work for everyone. You need to have a variety of skills in your mindfulness toolbox and you need to make sure you are participating in the process of individualizing your treatment.

Even when you finds a mindfulness practice you love you’re going to get bored with it sometimes – remember to mix it up and practice multiple techniques.

Mindfulness takes Time and Practice but with these two things it does work.


Lesson FiNeen:

Your Mindfulness Toolbox


Your Mindfulness Toolbox:

As we wrap up this group let’s take a minute to review the content that you feel

has been most helpful to you.

List your three favorite exercises:

1.

2.

3.

Why did you enjoy these?

What did you get from them?

How could these techniques be useful to you in the

future?


Your Mindfulness Toolbox:

What are the situa�ons when you are most likely to use

mindfulness?

Are there things we didn’t discuss in this course that you think we

should have? Is there a topic you wish there had been more (or

less of)?


Your Mindfulness Toolbox: Throughout the semester you have learned

many Mindfulness techniques. It is important to find what is most effec�ve and most

useful for you. Your job now is create your TOOL BOX to put those skills in.

Min

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References

Aguirre, B., & Galen, G. (2013). Mindfulness for Borderline Personality Disorder: Relieve your Suffering Using the Core Skills of Dialec�cal Behavior Therapy. Oak-land: Raincoast Books.

Burdick, D. (2013). Mindfulness Skills Workbook for Clinicians & Clients: 111 Tools, Techniques, Ac�vi�es & Worksheets. Eau Claire, Wisconsin: PESI Publishing and Media.

Charoensukmongkol, P. (2016). Mindful Facebooking: The modera�ng role of mindfulness on the rela�onship between social media use intensity at work and burnout. Journal of Health Psychology, 21(9), 1966–1980.

Cornell, J. (1994). Mandala: Luminous Symbols for Healing, 10th Anniversary Edi-�on. Wheaton, Illinois: Quest Books.

Cornell, J. (1994). Mandala: Luminous Symbols for Healing, 10th Anniversary Edi-�on. Wheaton, Illinois: Quest Books.

Cunningham, L.B. (2010). The Mandala Book: Pa>erns of the Universe. New York: Sterling Publishing Company.

Davis, M., Eshelman, E. R., & McKay, M. (2008). The Relaxa�on & Stress Reduc-�on Workbook, 6th Edi�on. Oakland, California: New Harbringer Publica�ons Inc.

Kabat-Zinn, J. (2012). Mindfulness for Beginners. Boulder, CO: Sounds True Inc. Sage publica�ons.

Ka�e, B. (2002). Loving What Is. New York, NY: Three Rivers Press.

Hanson, K., Harris, A., and Fernandez, Y., Sparks J., (2014). Stable 2007 coding manual revised 2014.


References

Mann, R.E., Hanson, R. K., & Thorton, D. (2010). Assessing risk for sexual recidi-

vism: Some proposals on the nature of psychologically meaningful risk factors.

Sex Abuse, 22(2), 191-217.

McKay, M., Wood, J. C., & Brantley, J. (2007). The Dialec�cal Behavior Therapy Skills Workbook: Prac�cal DBT Exercises for Learning Mindfulness, Interpersonal Effec�veness,

Panek, E. T., Bayer, J. B., Dal Cin, S., & Campbell, S. W. (2015). Automa�city, mind-fulness, and self-control as predictors of dangerous tex�ng behavior. Mobile Me-

dia & Communica�on, 3(3), 383–400.

Panek, E. T., Bayer, J. B., Dal Cin, S., & Campbell, S. W. (2015). Automa�city, mind-fulness, and self-control as predictors of dangerous tex�ng behavior. Mobile Me-

dia & Communica�on, 3(3), 383–400. Panek, E. T., Bayer, J. B., Dal Cin, S., & Campbell, S. W. (2015). Automa�city, mindfulness, and self-control as predictors of dangerous tex�ng behavior. Mobile Media & Communica�on, 3(3), 383–400.

Timmerman , C. E. (2002) The modera�ng effect of mindlessness/mindfulness up-on media richness and social influence explana�ons of organiza�onal media use, Communica�on Monographs, 69:2, 111-131, DOI: 10.1080/714041708

Sriwilai, K. & Charoensukmongkol, P. (2015). Face it, don't Facebook it: Impacts of Social Media Addic�on on Mindfulness, Coping Strategies and the Consequence on Emo�onal Exhaus�on. Stress & Health, 32 (4). 427-434.

Yang, C., Holden, S., & Carter, M.D.K. (2017). Emerging adults’ social media self presenta�on and iden�ty development at college transi�on: Mindfulness as a moderator. Journal of Applied Psychology, 52, 212-221.

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