What Are Mindfulness Skills? 5 focused Methods

List of Mindfulness Skills

Table of Contents

Knowing the Mind

The key understanding to developing mindfulness is knowing the mind. What is the mind and how do mindfulness skills exist in it? Do they need to be developed from raw material? Do they need to be created out of nothing? These are two different propositions.

According to the Buddha, mind is not a blank slate. Aside from the karmic repository, mind also has native abilities. These are expansive as the meditator gains skill and rises through the yanas. In developing mindfulness, however, one trait is king above all others – mindfulness as a trait.

What are Mindfulness skills: trait vs state

Dispositional mindfulness, as it’s called in psychology, is the trait of being mindful. State mindfulness refers to being mindful at any particular moment in time. Anyone can be in or out of state mindfulness at any point, but trait mindfulness is an acquired habit of applying the state mindfulness skill.

A better way to parse this out, however, is innate vs developed mindfulness. Instead of seeing mindfulness as an add-on, like a special car paint finish, it makes more sense to see it as the Buddha did – a self-existing reality, an innate characteristic of mind itself. In fact, mindfulness is the defining trait of the mind – the ability to focus on an object. Then developing mindfulness becomes the mindfulness skill of applying mindfulness more consistently and more deeply.

Mindfulness skill of Absorption

Absorption is the mindfulness skill of applying the above concentration and sustaining it. Absorption is a deep and deliberate outcome of concentration. It is meditation in its essential form.

Absorption, in the realm of mindfulness, refers to the profound skill of immersing oneself in the present moment or the experience of perception by harnessing the power of concentration and maintaining it with unwavering focus. It is the pinnacle of concentration, a state of being fully engrossed in the here and now. This state of absorption transcends mere attention and becomes a deliberate and profound outcome of one’s concentrated efforts.

Absorption is the achievement of deep meditation. This is the difficult-to-attain state that people seek and identify with as meditation per se. In absorption the mind becomes still, the incessant chatter fades away, and a deep tranquility and clarity emerge.

During absorption, phenomena can diminish in their identity as objects and may dissolve, at least as far as their conceptuality applies. Sensations, thoughts, and slight emotions appear within a framework of heightened awareness and clarity.

Just as a magnifying glass can focus sunlight into a concentrated beam, absorption concentrates mindfulness skills into a profound and potentially transformative experience. Obviously, it requires practice and steady cultivation. Absorption is not easy, but the rewards can be incredible.

In the pursuit of absorption, one learns to navigate the complexities of the mind, gently guiding their attention back to the present moment whenever it wanders. Through this practice, individuals can tap into a wellspring of wisdom, creativity, and inner peace that lies dormant within them. Absorption becomes a gateway to self-discovery, offering a profound opportunity to explore the depths of one’s consciousness and reconnect with the essence of one’s being.

5 core Mindfulness Skills

Mindfulness Center of Maine teaches the following five mindfulness skills as the core means of development of mindfulness.

Intentionality

When sitting down to practice mindfulness, or setting a goal for the day, set intentionality. This means determining what you want to attain or work toward in that session. Is it stabilized focus? Are you working to overcome a neurotic tendency? Develop compassion, etc?

Meta-cognition

Bare attention, sustained on the inner landscape. This is an all-inclusive skill covering the emotional state, flow of thoughts, physical sensations, perceptions and reactions, and the meta-cognition of mind’s process of awareness itself.

Self-regulation

Dampening of emotional affectation. Self-regulation means not letting emotions overrun either meditation or engagement with the world. Mindfulness is applied here, not a developing trait, as this is a fundamental goal. Often the emotions and negative attitudes become the leading approach to interactions. This poisons or diminishes most experiences, rendering them ordinary.

By overcoming emotional frontage, meaning emotionality first thinking, we can experience our lives, our family, our friends, and our coworkers as they actually are, absent our emotional overlay. They’re often willing, even delighted, to meet us in that place, and by being there first, it makes it possible for them. What occurs then can be a genuine meeting of people, which is rare in the world. This is magic.

Sustained concentration

Sustained concentration is absorption. See the preceding section.

Non-Judgment

Allowing the mind to present itself as it is. Allowing others to do the same. When we approach things without judgment, only then can we see them clearly. Otherwise, they are obscured by our judgments. This is similar to self-regulation of emotions, only a bit deeper, more subtle, harder to unmask. Judgment destroys objectivity, so good mindfulness allows us to cut through those thick weeds.

With a good non-judgment, we can solve problems by seeing them clearly. Solutions present themselves accurately to the mind.

6 Mindfulness Skills of Dialectical Behavior Therapy or DBT

This is a common approach, basic to psychology.

Dialectical Behavior Therapy (DBT) is a therapeutic approach developed by Dr. Marsha Linehan, primarily for individuals struggling with emotion regulation and self-destructive behaviors. At the heart of DBT are mindfulness skills, which form a vital component of the therapy. These skills help individuals become more aware of their thoughts, emotions, and behaviors, allowing them to gain greater control over their lives.

The following set has some overlap with other systems, as in the above one.

Understanding the Core Mindfulness Skills

DBT introduces three core mindfulness skills: observing, describing, and participating. These skills are intertwined, designed to enhance one’s ability to engage with the present moment fully.

Mindfulness Skill #1: Observing

Observing encourages individuals to notice their surroundings and internal experiences without judgment. This is similar to meta-cognition and non-judgment of the previous list. Basically, notice what transpires in the mind and the environment. Bare attention to all details is the process. Establishing objective distance from phenomena, sensations, and emotions is the immediate goal.

Less identification with what is happening in the mind is healthy. Seeing it clearly creates a distance from the tyranny of these painful emotions, allowing the person a chance to respond from a considered place rather than a reflexive one.

Mindfulness Skill #2: Describing

Describing entails putting concepts to these observations, which can foster clarity and understanding. Describing means articulating or expressing in words our various sensations. that we make. It serves as a means to enhance clarity and comprehension by providing a verbal representation of our perceptions and experiences.

Practicing this method allows effective communication, giving others a deeper understanding of what we are trying to convey. By putting words to our observations, we create a bridge between our internal thoughts and the external world. It helps us organize our thoughts and make sense of the information we receive, enabling us to better comprehend and interpret the world around us.

Describing helps us analyze and reflect upon our observations. This can dramatically lower the incessant confusion and disorientation many people feel. Describing eliminates ambiguity.

Mindfulness Skill #3: Participating

In the realm of Dialectical Behavior Therapy (DBT), the concept of “Participating” is a fundamental mindfulness skill that encourages individuals to wholeheartedly engage in the present moment. It’s about immersing oneself in the here and now without being preoccupied by regrets from the past or anxieties about the future.

Participating in DBT means embracing each moment with full presence, and actively taking part in the experiences and activities that make up one’s life. By doing so, individuals reduce their emotional reactivity, make more balanced decisions, and ultimately lead a more authentic and fulfilling life. Ironically, and a bit counterintuitively, the method seems to work for those with impulse control, as well.

Participating is a powerful reminder that, in the grand narrative of existence, our true stories unfold in the present moment, and it is in that moment that we have the power to shape our destinies and create meaningful change.

The Mindfulness Skill of Non-judgmental Awareness

A central tenet of mindfulness in DBT is non-judgmental awareness. It encourages individuals to accept their experiences without harsh self-criticism or denial. This practice of acknowledging thoughts and feelings without attaching judgment is liberating. It enables individuals to respond to their emotions with equanimity, leading to better self-control and emotional regulation. DBT’s mindfulness skills, with their focus on non-judgmental awareness, offer a potent tool for those grappling with intense emotions and challenging situations, helping them find a path to balance and well-being.

The mindfulness skill of One-Pointedness in DBT

With DBT, what skills are also important? One-pointedness means focus and concentration. It involves directing one’s full attention to a single point of focus, whether it be a specific task, thought, or sensation. It leads, with time and effort, to the state of absorption as described above.

This skill can be particularly helpful for individuals prone to emotional dysregulation and distraction. One-pointedness encourages a state of deep immersion in the present, allowing individuals to observe their thoughts and emotions with clarity. By honing this skill, individuals can gain better control over their cognitive and emotional responses, leading to more effective emotion regulation and decision-making.

It is analogous to Observation but with a narrowed focus. Observation means the entire spectrum of experience in the moment. One-pointedness means the greatest depth possible of a single experience, typically emotional or conceptual content in the mind. Seeing it deeply allows us to see it as it is – not truly real, but a composition of concept, energy, and in constant motion. It arises, and it departs. This allows a great sense of control over the mind.

The Mindfulness Skill of Effectiveness in DBT

Effectiveness, in the context of Dialectical Behavior Therapy (DBT), is more than just achieving objectives or success. The person acts skillfully and with intention by using mindfulness skills. This is applied mindfulness.

In DBT, the goal is to be effective in achieving one’s objectives, maintaining self-respect, and keeping positive relationships with others. Through the effectiveness principle, individuals consider their actions and their consequences, guiding them toward choices that align with their values and long-term well-being. The principle leads to a life that is both balanced and mindful, where actions are rooted in self-awareness and aimed at creating positive and meaningful outcomes.

Effectiveness is a cognitive, applied mindfulness discipline that counters the many self-destructive tendencies plaguing people today. It’s been applied with broad success.

Flow, the profound mental state, also called Peak Performance, can be attained with meditation and can be ‘triggered’ at will, with enough discipline. Guide to Flow Mastery will teach you how.

Learn about Flow Here

Jon Kabat Zinn’s 9 Attitude Mindfulness Skills

• non-judging – same as earlier
• patience – working with challenges. Not giving into anger with difficult people
• beginner’s mind – approaching things without assuming knowledge. Open mind
• trust – letting people actually be good
• non-striving – going beyond effort to generate mindfulness as fluid and sustained
• acceptance – Not fighting challenges or negative outcomes, but accepting them
• letting go – releasing negative emotions
• gratitude – realizing your good fortune and appreciating it
• generosity – giving of possessions, confidence, and truth

Conclusion of Mindfulness skills

In the labyrinth of modern life, where stress, distractions, and emotional turbulence often take center stage, mindfulness skills become critical paths. They offer a way to inner balance, emotional regulation, and self-awareness. The journey through the world of mindfulness skills is not just about acquiring tools; it’s about redefining how we engage with the present moment, manage our thoughts and emotions, and cultivate a more harmonious existence.

Whether it’s through practicing mindfulness in daily routines, learning to accept our experiences without judgment, or applying mindfulness in therapy like DBT, these skills become a compass guiding us through the complexities of life. As we embrace mindfulness skills, we embark on a lifelong journey, one that leads us toward greater well-being, self-discovery, and a more mindful and meaningful way of living.

faq

May all beings be happy

May all beings be peaceful

May all beings be safe

May all beings awaken to the light of their true nature

May all beings be free