When you think of mindfulness, do you think of someone meditating? Sitting on a yoga mat with crossed legs and their eyes closed? That is one form of mindfulness. But the benefits of mindfulness don’t require that you sit and meditate. Marsha Linehan, the creator of DBT, took the essence of mindfulness and translated it into simple-to-understand steps that fit into everyday life in our western culture.
Mindfulness, as Marsha has defined it, is a cornerstone of Dialectical Behavior Therapy (DBT) used at an Adult IOP, serving as a foundation for building emotional resilience, improving focus, and cultivating a balanced approach to life. It is defined as the practice of being fully present in the current moment—intentionally and without judgment. DBT further elaborates mindfulness as (1) observing, (2) describing, and (3) participating in experiences while doing so (4) non-judgmentally, (5) focusing on one thing at a time, and (6) being effective by doing what works for the situation. Those are the steps in being mindful in DBT. The first three are the What Skills, meaning what you do, and the last three are the How Skills, or how you do the What Skills.
Why Is Mindfulness Important in DBT?
Mindfulness plays a crucial role in helping individuals manage overwhelming emotions, reduce impulsivity, and build a life worth living. It provides a tool to navigate both pleasant and distressing experiences by fostering awareness and acceptance. By practicing mindfulness, individuals can notice their thoughts and feelings without becoming entangled in them, paving the way for intentional responses rather than reactive behaviors.
When you practice mindfulness, your intense emotions don’t control your behavior. You can also work with a monkey brain that wants to jump all around, jumping with worry and anxiety into the future and into the past, creating depression. When you practice mindfulness, you focus on bringing your mind back to the present. That’s sometimes said as “Be where your feet are.”
Practicing Mindfulness: Formal and Informal Methods
Mindfulness can be practiced in structured or informal ways, both of which are valuable in developing this essential skill.
Formal Mindfulness Practices In Addition to Meditating
Formal mindfulness involves setting aside dedicated time to focus attention and awareness intentionally. Here are a few examples:
- Mindful Breathing: Focus on your breath as you inhale and exhale. Notice the sensations of the air entering and leaving your body, the rhythm of your breathing, and the movement of your chest or abdomen.
- Body Scan: Slowly bring attention to different parts of your body, noticing sensations without judgment. This practice can help develop awareness of physical experiences and tension.
- Mindful Walking: Pay attention to the sensations in your feet, the sounds of your environment, the feel of the air on your skin, and the rhythm of your steps as you walk.
Informal Mindfulness Practices
Informal mindfulness involves integrating awareness into everyday activities:
- Mindful Eating: Notice the textures, tastes, and smells of your food. Pay attention to the sensation of chewing and swallowing without rushing.
- Mindful Listening: Focus fully on the person speaking to you, noticing the tone and pace of their voice and resisting the urge to plan your response.
- Mindful Observing: Choose an object, such as a plant or a piece of artwork, and take note of its details—colors, shapes, and textures—without labeling or analyzing.
The Role of Distraction and Non-Judgment
One common misconception is that mindfulness means achieving a completely clear mind free of distractions. In reality, distractions are natural and inevitable. Mindfulness is about noticing when your attention has wandered and gently guiding it back to the present moment.
Another key aspect of mindfulness is cultivating a non-judgmental attitude. When thoughts, emotions, or distractions arise, the practice is not to push them away or criticize yourself for experiencing them. Instead, simply acknowledge their presence and return to your chosen focus. This acceptance fosters a healthier relationship with thoughts and emotions, reducing their power over you.
Mindfulness Tips for Everyday Life
Here are practical ways to build mindfulness into your daily routine:
- Start Small: Choose a simple activity like brushing your teeth or drinking a cup of coffee. Focus on the sensory details and do this mindfully for a minute or two.
- Practice Out Loud: Describe an object aloud, noting its colors, textures, and any sounds it makes. This exercise helps train your brain to stay present.
- Notice Distractions: Recognizing when your mind wanders is a sign that you are already being mindful. Acknowledge the distraction and gently bring your focus back to the present task.
- Don’t Judge Your Judging: If you catch yourself being self-critical for getting distracted or judging your experience, simply observe that judgment without adding further criticism.
- Go Easy on Yourself: Mindfulness is not about perfection. If your practice doesn’t go as planned or you miss a session, acknowledge it without clinging to disappointment. Each moment is a fresh opportunity to practice.
Mindfulness and Emotional Distress
Mindfulness does not eliminate negative thoughts or emotions—nor is that its goal. Instead, it helps you develop a more balanced and compassionate approach to these experiences. With the help of a skilled therapist, DBT teaches that by observing and describing distressing emotions, you can learn to move forward more effectively, either by accepting the emotion as it is or by taking actions to address the situation.
Building a Life Worth Living
Mindfulness, as practiced in DBT, empowers individuals to live more fully and authentically. By anchoring themselves in the present, noticing their experiences without judgment, and responding effectively to life’s challenges, they can build a life that feels meaningful and fulfilling.
Whether through formal exercises or mindful awareness integrated into daily life, mindfulness offers a path to greater self-awareness and emotional well-being. Remember to be patient with yourself and approach the practice with curiosity and openness. With time and consistency, mindfulness can become a powerful tool for navigating life’s complexities and embracing its joys. Find support with Houston DBT Center today.
Find Support Managing Overwhelming Emotions with an Adult IOP in Houston, TX
Struggling with overwhelming emotions? At Houston DBT Center, our Adult IOP offers expert-led DBT and mindfulness training to help you regain control and find balance. Take the first step toward lasting emotional resilience—contact us today to learn more! Follow these three simple steps to get started:
- Call 713-973-2800 or email administration@houstondbtcenter.com today for a free consultation.
- Meet with a skilled DBT therapist to evaluate your needs and goals.
- Begin regaining control of your life!
Other Services Offered by Houston DBT Center
At Houston DBT Center, our Adult IOP goes beyond traditional DBT, offering specialized programs to help you navigate anxiety and other mental health struggles. We provide evidence-based therapies such as DBT, EMDR, and Radically Open DBT, along with Teen IOP, parent coaching, and play therapy to support individuals and families. With a dedicated team of over 15 therapists, we deliver personalized care tailored to your needs. If you’re ready to start your journey toward healing, contact us today—and be sure to check out our blog for valuable insights!