Now let’s practice finding your wise mind (take 10-15 seconds between each step):
- Pick up a piece of wrapped chocolate
- Place it in your hand and notice the colors and shapes.
- Now slowly open the wrapper and listen for the sounds of the wrapper tearing.
- Raise the chocolate to your nose and smell it. Is your mouth watering? Does the smell trigger anything else in your body? Are you having any thoughts?
- Now slowly take a bite of the chocolate, but do not chew or swallow it.
- Notice the taste and sensations of the chocolate on your tongue. Move it around in your mouth.
- Swallow the chocolate when you are ready and notice what that experience is like.
Mindfulness, in DBT, is focusing on one and only one thing while intentionally paying attention to what is happening right now, without judgment.
Wise Mind refers to a state of being where you are balancing both logic and emotions which increases the ability to make effective decisions.
Walking the Middle Path
One of the goals of DBT is to “walk the middle path.”
Emotion regulation skills focus on understanding emotions, building resilience, and decreasing both vulnerability and suffering through skill use.
Not only do our relationships impact our emotions, our emotions impact our relationships.