Mindfulness: Exploring DBT Skill - Willing Hands and Half Smile
Hello and welcome! Today, let's dive into the world of Dialectical Behavior Therapy (DBT) and explore one of its powerful tools: the Willing Hands and Half Smile technique. Come along as we explore mindfulness and discover the incredible potential of this simple yet profound practice.
Getting to Know Mindfulness: Finding Your Inner Peace
Before we jump into the details of the Willing Hands and Half Smile technique, let's talk about mindfulness. Basically, it's all about being present and aware of what's happening around you. It's like hitting the pause button and just noticing everything around you and/or within you in the moment without judgement. Far too often, we place our judgements and perception on situations without taking a step back. Now granted, this is human nature. But, we can take more control of the wheel here.
DBT: A Therapy for Finding Balance
Now, let's chat about DBT. It's this therapy that's all about helping you find a balance between accepting yourself and making changes. It's like finding the middle ground between accepting who you are and growing into an even better version of yourself.
The Willing Hands and Half Smile Technique
Alright, let's get into the good stuff—the Willing Hands and Half Smile technique. This is a helpful trick that is a cornerstone of mindfulness practice in DBT. This simple yet profound exercise invites us to create a gentle awareness of our bodily sensations and emotional states, fostering a sense of calm and inner peace.
Exploring Willing Hands: Embracing Acceptance and Openness
The first component of the Willing Hands and Half Smile technique is the gesture of "willing hands." This involves gently resting your hands palms-up in your lap, symbolizing a posture of openness and receptivity to whatever arises in the present moment. As you adopt this gesture, allow yourself to let go of any tension or resistance, embracing a stance of acceptance and surrender to the flow of experience.
Embracing the Half Smile: Finding Your Inner Peace
Next, we've got the "half smile." This is where you give yourself a little smile, like a mini one. It's not a big grin, just a little curve of your lips. This little smile tells your brain that everything's okay and helps you feel more relaxed and happy.
How to Use Willing Hands and Half Smile in Your Life
Now that you know what it's all about, let's talk about how you can use this technique in your daily life:
Start Your Day Right: Begin each day by sitting quietly with your hands in your lap and a little smile on your face. It sets a positive tone for the day and helps you feel more peaceful and ready to start the day.
Take Mini Breaks: Whenever you feel stressed or overwhelmed, take a quick break. Close your eyes, take a deep breath, and do the willing hands and half smile thing. It helps you calm down and get back to feeling good.
Transition Between Activities: Use this technique as a way to transition between different tasks or activities. It helps you reset and refocus, so you can tackle whatever comes next with a clear mind.
Reflect Before Bed: End your day by doing the willing hands and half smile thing. It's a nice way to wind down and reflect on your day with a positive attitude.
Case Example: How Michelle Found Her Inner Peace
To show you how awesome this technique is, let's talk about Sarah. She was feeling incredibly anxious all the time, but then she added the willing hands and half smile to her toolbox to help her cope with her anxiety. Over time and using the skill daily, she feels more relaxed and has more moments of joy, even when things get stressful.
In Conclusion: Embracing Mindfulness
As we wrap up, remember that mindfulness is all about finding peace and happiness in the present moment. With the Willing Hands and Half Smile technique, you've got a super cool tool to help you chill out and live your best life.
Counseling in Chicago and Illinois
At Mindful Healing Counseling, we understand the challenges that life can bring. That's why our team comprises several therapists specialized in working with a variety of concerns and offering counseling services virtually to individuals residing in Chicago and throughout Illinois.
Our therapists are experienced and trained in working with people dealing with various concerns such as anxiety, trauma, depression, pregnancy and postpartum concerns, relationship difficulties, life transitions, setting boundaries, managing family dynamics, navigating grief, and more. We prioritize providing affirming spaces for BIPOC and LGBTQ+ individuals. We offer a range of evidence-based treatments including Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), mindfulness-based approaches, relational therapy, and more. Our services extend to adults of all ages, as well as teens, college students, couples, and families.
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