Guided meditations can include oral instructions about meditation posture, attention to the breath, body scanning techniques, and guided imagery or visualization. The Buddha taught that the cultivation of metta attracted the outward protection of the devas, or benevolent divinities (Access to Insight, 2013), who repel negative spirits that disturb and distract the mind, protecting an inward practice. Exploring the effects of meditation techniques used by mindfulness-based programs on the cognitive, social-emotional, and academic skills of children: A systematic review. A wise mind is an intuitive and quiet place that tells you just what is right. The light is bathing you in the warmth and peace of loving-kindness that you radiate out to your surroundings. 961 0 obj <> endobj Start here Real people tell their stories of how meditation benefited their lives, FAQ'S | Site Search | Disclaimer | Privacy Policy | Contact Us, Copyright Breathing naturally, repeat these phrases, silently. Consider recording your guided meditation and practicing with your client together. With good DBT skills, you can create a calm state of mind. By observing your thoughts, you will find that most of them are based on an immediate emotional upsurge without enough facts and evidence. Sit comfortably erect, without leaning forward or backward, left or right. Please close your eyes and breathe in and out slowly and deeply 3 times. Meditating on your breath stimulates the parasympathetic nervous system to create feelings of calm and wellbeing, according to Georg Alpers [University of Mannheim, Germany] in an article for Scientific American. My spouse and I have spent the last two weeks going through the DBT modules and have been practicing the skills. Set your timer for 5 minutes. Notice your breath, without trying to change it. Pick one of the two methods. And notice also if you feel tense or relaxed, without trying to change that either. How do I know that the answer I got using my wise mind is not really coming from the emotion mind or the reasonable mind? 5-Minute Self-Compassion Meditation Script 5. Mindfulness meditation and anxiety in adolescents on an inpatient psychiatric unit. Some people respond better to having an unstructured approach, whereas others respond to a more structured imagery for accessing their Wise Mind. DBT says that when you face difficult life situations, your wise mind helps to cope well with emotional triggers and at the same time arrive at a reasonable decision. *This article uses traditionally plural pronouns (e.g., they, them, their, theirs) as singular pronouns for purposes of gender inclusion and neutrality. %PDF-1.6 % Reasonable mind examples learning a new course, working a job, or merely writing something requires your logical mind. If you desire, you can make a formal introduction. So, how do you know if you are listening to your wise mind? Try to keep your breathing at this slow pace. at (215)922-5683 x100. We may either feel overtaken by our emotions or feel overly logical, totally devoid of effect. Other forms of guided meditation can soothe anxiety and provide a sense of containment by using mantras, visualization, and sound (Chen et al., 2012). Ensure your delivery gives your client enough time to digest and practice your instructions as they unfold without too much repetition or silence, as both can lead to drowsiness or restlessness depending on a clients temperament. Put your arm on your belly, and let's do a little abdominal breathing (covered in our previous exercise Mindful breathing). (2015). Mindfulness meditation has a vast evidence base demonstrating its health benefits according to a recent meta-analysis of 55 years of research (Baminiwatta & Solangaarachchi, 2021). Try this script. Imagine a dearly loved person sitting opposite you and that a white light connects you heart to heart. Rebecca is certified Psychologist (Provisional) from 'Australian Health Practitioner Regulation Agency' and a postgraduate student, currently studying a Master of Professional Psychology at the University of Southern Queensland, and upon completing her studies, her aim is to work in the field of Clinical Psychology. Is there another way to access the worksheets like an app? Once you are settled and comfortable Take 3 deep long slow breaths, Relax the whole of your face, your eyes, the space under your eyes, your cheeks and jaw, Allow your tongue to rest gently in your mouth Make yourself comfortable either sitting or lying down. Loving-kindness meditation for posttraumatic stress disorder: A pilot study. Stone Flake on a Lake - Wise Mind Meditation - YouTube Use the worksheet provided below and write down how this experience went for you. Now, enjoy the soft gentle glow in your body See compassion flowing from your heart out into the universe and compassion reflected in your own heart. You can use this meditation script to experience a deep feeling of peace, tranquility and transcendence. Next, slowly focus on the phrase, May I be well, happy, and peaceful, feeling the warmth of loving-kindness filling your body, And send these feelings to your friend. Please begin by taking everything off your laps. Imagine that you approach your Wise Mind. Breathing naturally, as the white light connects you, heart to heart, send compassion to them, saying, May you be free of suffering and its causes, Feel yourselves bathed in the gentle light of compassion while repeating these phrases, silently, May I be free of suffering and its causes. What are the benefits of mindfulness? Find a comfortable position and close your eyes. Some findings have supported the Buddhas original claims about the power of metta to positively transform a meditators perceptions of reality (Vieten et al., 2018). This is a breath-based meditation script that only takes around ten minutes. A Psychologist with a master's degree in Psychology, a former school psychologist, and a teacher by profession Chandrani loves to live life simply and happily. The wise mind refers to a balance between the reasonable and emotional halves . Want to create a guided meditation? As you breathe become aware of how your belly goes up and down as you inhale and exhale air. Next, remembering to breathe naturally, imagine the white light between you becoming a circle of light around you both. Vieten, C., Wahbeh, H., Cahn, B. R., MacLean, K., Estrada, M., Mills, P., Murphy, M., Shapiro, S., Radin, D., Josipovic, Z., Presti, D. E., Sapiro, M., Bays, J. C., Russell, P., Vago, D., Travis, F., Walsh, R., & Delorme, A. The Wise Mind (Worksheet) | Therapist Aid Training groups or teams - join our . They may include specific types of movements or activities conducted in a meditative way. It may take several visits to your Wise Mind to get the answers you desire. To invoke this ability, you will have to become mindfullive in the present moment and follow a daily ritual of certain CBT practices until you learn to use your wise mind effortlessly. Our brain is potent. Just be aware of the answer that your wise mind provided you. This means that you shouldn't feel like you're in a hurry. 1: Guided Meditation Script For Beginners. A recent systematic review of research conducted on the effects of guided mindfulness and affect-based meditations found that both types of guided meditation benefited kids (Filipe et al., 2021). The mind may be active, the body may feel worked up, or you might notice a bit of lingering anxiety. Gently close your eyes. Loving-kindness is the English translation of the Pali term metta, the first of the four practices. We suggest taking a three-second pause between each line if you use it with a client in a session. This place of emotional balance and wisdom is known as your Wise Mind. And honestly, Paint might even be worth checking out. Other guided meditations such as loving-kindness meditation (LKM) and self-compassion meditation are effective methods of emotional regulation (Feliu-Soler et al., 2017) that can also enhance prosocial feelings (Bankard, 2015) and improve a sense of connectedness (Fredrickson et al., 2008). By continuing to use this site, you agree to our use of cookies. At the moment we only have the worksheets available as a PDF download. Some people are naturally endowed with a soothing voice, others can practice by recording themselves first. This is a script devised for in-person and online delivery, starting with the same posture guidelines as the above LKM. Please note that you cannot use any of these free scripts to create your own recordings or videos. Another highly recommended resource is the Mindfulness X bundle. Practice them for a while and then come back to this one. Move around as much as you want to until you feel settled. You are so far removed from your logical and emotion thoughts way down here. If no answer occurred to you, that's okay. The light is bathing you in the gentle light of compassion that you radiate out to your surroundings, See yourself and your friend radiating the light of compassion out into infinity May we be free of suffering and its causes. Edenfield T. M., & Saeed, S. A., (2012). I struggled with depression and anxiety before I did this course. ", "Stick with it. If no answer comes the first time, try again next time (maybe you will need time to get used to practicing this skill). It's nearer to your head it, then it reaches your head. Really helped me understand the importance of mediation. The effects of mind-body interventions on sleep quality: A systematic review. This is an exercise that helps you find your Wise Mind. To ensure that you are doing diaphragmatic breathing, place your hand on your abdomen. Keep doing this until the time runs out. Neural correlates of mindfulness meditation-related anxiety relief. 5 Easy Guided Meditation Scripts To Quickly Find Your Zen When your reasonable mind is weak or sick, then your emotions take over. Similar to the structured Centered, Breathing: Unstructured meditation, find a quiet place without distractions. Fostering self-compassion and loving-kindness in patients with borderline personality disorder: A randomized pilot study. Perhaps you started thinking about how bored you feel in your free time and how monotonous your past several months have been. "Wise Mind" Skill 1Find more online: DBT.tools of 2 Wise mind uses some input from emotion mind and some input from reasonable mind. Meditation Script for Self-Love Once you're settled, close your eyes or soften your gaze and tune into your breath. Do whats right without allowing your emotions to take over. Think of a situation where you became extremely angry. Neither type of guided meditation impacted childrens academic outcomes. If you are struggling with accessing your Wise Mind or would like one-on-one support to learn how to use the endless benefits of your Wise Mind, you can schedule an appointment with one of our trained therapists at The Center for Growth.