hi

my name is Rachel Gill arson and as PQ to scare

I'm a dialectical behavior therapy Pierce Park

meeting I help my friends learn skills and in the process

I don't mastery also a person living with and

advocating for people with borderline personality disorder

this is the first in a series of videos I created for on my friend %uh

you wanna learn DBT skills and not have access to your program

so I hope that you find the videos useful and let's get to building mastery

today we're going to start with choir mindfulness skills so

in dialectical behavior therapy skills training

there are four skills training modules

you start with core mindfulness interpersonal effectiveness

then emotion regulation and distrust right skills

now this is the traditional order that their top an

according to Marshall enhance man you know and the founder TVT

an but and for the this particular series we're going to be going in order

have carmine for miss then distress tolerance

then emotion regulation and interpersonal effectiveness and the main

reason that I'm not going to be doing this is that just working with my peers

it seems like and the people that I'm

aim mostly aiming this video these videos at I'm

would probably do better with learning the distressed heart skills first

so it's all an experiment but an

yeah if any have you have any comments or

or any them recommendations for improving on the videos they'll be

contact information Na'vi and please contact me I'd love to hear your

feedback

this so what is mindfulness

well mindfulness is a quality of attention

awareness and presents you bring to every day

life that means simply

mindfulness is being right here in a moment right now

without judgment and without trying to hold on to you

or give in or let go up

any emotions that a feeling she just experiencing the moment as it is

so how do we practice mindfulness well we have

two sets of skills first we have the right skills which relate to what you do

to practice mindfulness

and these skills are observed describe him

and participate and then a second set of skills we had is

are how skills and these relate to how you practice mindfulness

now how do we practice mindfulness in DBT we practice it

non-judgmental E we practice it one mindfully

and we practice it Eve effectively

now a lot of this information that will be

getting for me today an comes from

a add video by marcia lend a hand its

the first video in the series called from chaos to freedom

and this the one particular that I'm referring to in this video is this one

moment skills for everyday mindfulness so if you get a chance

and go to Amazon and and buy it because it's a great video

it is about 60 bucks but hate and

if you can afford it well then that's what this video stores so I hope

an you find it useful so

let's get in two Cor mindfulness so what are the goals

mindfulness well the gaza mindfulness are to you

reduce suffering increased joy

experience reality

just as it is activate

your wise mind now an

what is white mind well if you didn't get a chance to watch my introductory

video

and if you'd like to watch it go to YouTube dot com

and search for DBT peer connections and you'll find my channel

and that is the first video that I created

which is just an introduction and but we covered a

little bit the wise man so wide mind starts with logical mind

its to site we have to stay to mind we have our logical mind which is

a cool com collected

and rational it's where we make our reasonable decisions

and then the other polarized side to the logic mind is

the emotion mine in a motion mind you know I'm

is kinda the opposite is to like it runs hot

fast in and and not not as easy lead

not is easiest year as as your reasonable mine so

when we take both decide to do mind and we put them together

what do we get why is mine

which is the holy grail for us who have borderline personality disorder

which is essentially a arm emotion regulation disorder

so mindfulness is is key to DBT skills

an and if you if you get into this as

proper skills group your revisit the skills

mom a the mindfulness skills module

each time you get new people into the group

so an everything kinda comes back to mindfulness

so this is super duper important and it's super duper helpful

if you are willing to you work it

now before we get into you discuss seen

am the the skills in particular let's talk about mindful breathing

so an focusing on your breath increases

awareness to present moment which is the goal of mine from this

an and when we deliberately slow

the breath

we find that week in common nervous system

our mind starts to quiet are higher

rate lower and

it helps regulate are intense emotions

an now granted arm this isn't gonna work the same for everybody and some have you

might not find it useful at all

but I think for the majority of people that I've known to practice in

were mmm the research has shown is that the skills work

but they require a lot I've active

willingness and an motivation and

persistent so if you're someone who just likes to go get a prescription and is

you know take your medication and thats are you really

you know do right now is far spree mental health then

you're gonna have to step it up a little bit because this DBT is more

then just like you know standard topped their beer

psychodynamic therapy that most people think I have when they think of therapy

have

you know the freudian couch in people are

worries me well DBT is nothing like that it's very very skills-based its

ed based on a behavior technology

so there's the everything that you will learn in DBT

is very very an

specific to particular issue as well

mostly related to people who have BPD an

and ORS suicidal behaviors but an

the the skills are tried and true and so an

if if you're willing to take to work and work hard

you will you will start to see games I mean I when

from being homeless on the streets for years ago did being a college student

with honors now

if that gives you any indication so this is a very

awesome treatment and I wouldn't be spending all my free time making these

videos for you

if I didn't think it was worth the effort so

now when we go in a mindful breathing an

less we we want to breed from our belly

now we have a little clip here that will an

tell you a little bit more about how other breathing through the diaphragm

works your lungs expand to bring it might

essential gas oxygen from the air

expanded moms naturally contract 2x nobody's waste gas

carbon dioxide your loans usually expand and contract into me

wayne's one is an unconscious downward

and upward movement with in muscle call diaphragm

which separates the chest well

the other ways by raising or lowering rips to increase

or decrease the volume up a chance you breathe in

more in here when the diaphragm contracts

this towards the lower part of my mom's down when we breathe out

or eggshell die from and moans more lax

and return to their resting positions quiet

d Billy you is a more consciously controlled reading

that with practice can become the standard way

we deep Miley each the diaphragm awesome

by expanding to track the ad here

wife this allows the belly buttons to push

stunning diaphragm are which forces out more carbon dioxide

ways okay so

now when we're observing the breath mine Chile

an years a few tips to keep in mind

and you want to come back to your breath over

over again so if you start breathing and you're paying attention to your

breathing in your breathing out

and then Dobson you realize oh my gosh it earlier distracted

that's okay you're mine is going to be distracted just bring it back to your

breath

you know as much as you need to you and don't

don't try not to judge yourself for or compare yourself to others but

just go at the natural pace you can just keep practicing

an and as you continue your practice

try to continuously slow your breath

and just keeps slowing it and slowing in and slowing

as much as you possibly can an

so that you know by that by the time you become a

a DBT master you have this state have calmness that you can just call upon

just by bringing attention to your breath which is

pretty powerful on something I hope to get to some day but

I'm working on it and an

so like he said also be aware Irvine refrain from judging because this can

lied to you intensifying any and pleasant emotions you may be having

you're practicing them and

let observing breath bring you in the present moment cuz

ultimately that's the goal that mindfulness we don't want to be thinking

about the past or the future or

you know near that we wanna be thinking are about are not even necessarily

thinking

just experiencing now living

reading this one moment that's all that matters

because it's all will ever have an only in

time we can ever a fact so

an when we practice mindfulness in a skills training group

we usually begin the session by

and during a mindful practice mindfulness practice and usually

will start by ringing a bell

and make three times

so at the beginning have video you heard

the the bell so we would begin mine from its so you come in for your skills

training session

and everybody's there and then the leaders say oh okay

let's practice mindfulness and sometimes it'll be guided and sometimes it won't

so

today we're just gonna be practicing just just observing and breath

so we would start with ringing the bell three times

okay

so I'm just gonna kinda guy key through and

too so that you can get an idea of how we practice so you want to start out

by sitting comfortably you know with your body straight

straight up am and you what your posture to be

in a nice open posture so that your

your chest is open she can breed an and

some people practiced their eyes close but marcia

Lenahan says that the idea of mindfulness is living with your eyes

wide open so

open your eyes yeah and usually people world

were kinda take a soft gays

may be kinda kinda looking a little bit downward focusing on one spot see you

not like looking all over the place

and you mine remains still still as possible

comfortable I mean if you have to shift in you get and

you know pain in your later something you know

an go go ahead and move but the idea is that you want to you

you want to create a a moment of stillness

to where you're just in the moment not reacting to the moment an

so you wanna start with your eyes wide open and comfortably seated

and then when you start to breed you wanna breathe in

slowly through the nose so you begin

with and you wanna feel your lungs

in as you fill your lungs imagine your belly

is like a balloon so a lot of times and people

Lake take a deep breath they were like hunch their shoulders you known

and you know you're always second in our gets because you know

skinny is beautiful but has it are so

you know in america culture knew it but I am but we wanted nor that and we wanna

like

breathe as a for lungs are in a village so when you breathe in through your nose