Mindfulness Tools

According to Marsha Linehan, the founder of Dialectical Behavior Therapy, mindfulness is being intentionally present in the moment, without judgement or trying to avoid it in any way, and being willing and able to move onto the next moment as it happens.

Here are a few of my favorite of her tools to practice mindfulness:

  • Spend some time enjoying something beautiful.
  • Eat something enjoyable and pay attention to the taste, texture, temperature, etc.
  • Lie on the ground and observe the clouds moving in the sky, just watch them drift.
  • Lie on the ground and name what the clouds look like.
  • Focus on your breathing by breathing in while thinking, “I am breathing in”, and exhale while thinking, “I am breathing out”. Do this about 10 times.
  • Imagine your thoughts and feelings are leaves floating down a stream and you are sitting on the side of the stream watching them go by. Allow the thoughts and feelings to float by you, observing them, but not trying to hold onto them or push them down the stream faster.
  • Dance to music and allow yourself to get lost in the moment.
  • Notice your urges to do something, paying attention to where the urge sits in your body.

Those are just a few of my favorites. Sound off in the comments section below with your favorites!

If you would like some help with implementing mindfulness practices in your life, and you live in the Vancouver, WA/Portland, OR area, give me a call or fill out this form to set up a FREE 15-minute phone consultation.

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Tamara Duarte

Tamara Duarte is a counselor, author, speaker, and activist. Her private practice, Get Centered Counseling in Vancouver WA, helps women with food and body issues learn to love themselves, their body, their life, and their relationships. Her life’s work is steeped in personal experience, having fifteen years in recovery for anorexia, in addition to being a breast cancer survivor. An up and coming force in the counseling community, Tamara has been published in a textbook called Treatment Strategies for Substance and Process Addictions, and has sat on a panel at the American Counseling Association Conference, where she spoke to her peers on strategies and tools to use with clients struggling with eating disorders. Having a deep, personal understanding of what it takes to recover from this condition, she seeks to be an example to those she treats, to let them know that recovery is possible. Currently developing a podcast which addresses the cultural issues that promote body shame, self-esteem issues and eating disorders, Tamara lives in Vancouver, Washington, with her husband and best friend, Adam, enjoying life to the fullest with their two beautiful children, Jacob and Chloe.