This is not the sort of thing I’d usually do on my own, but we did it in my DBT group and I found it incredibly helpful. This helped me finally put to bed anger I had toward specific individuals who had hurt me in the past, and the anger hasn’t come back weeks later. Give this a try especially if it feels a little silly to you. If starting with yourself is too difficult, start with someone you already love. Gradually work your way up, radiating loving kindness.
Real World DBT
I’ve put together my first short meditation, based on Stone Flake on the Lake, adapted from the DBT Skills Training Manual by Marsha Linehan. This is an exercise that helps you find your Wise Mind.
is that place where reasonable mind and emotion mind overlap. It is the integration of emotion mind and reasonable mind. Linehan states, “Wise mind is that part of each person that can know and experience truth. It is where the person knows something to be true or valid.”
Mindfulness, including wise mind is the foundation of DBT. A strong foundation in mindfulness helps restructure the brain
, and facilitates success with the other skills.
While doing this meditation sit in a wide-awake posture. If you get distracted, notice that you have stopped the exercise, or get lost, simply notice this and gently bring yourself back to the practice, starting over at the beginning without judgement. The practice of noticing distractions and then coming back to the practice, is the practice. The practice will begin and end with the bell.