BARE BONES
MINDFUL/HEARTFUL COGNITIVE BEHAVIORAL
TECHNIQUES
These links will take you to short, basic instructions for the mindful/heartful cognitive behavioral techniques we describe at greater length in the Techniques section of this site. Where applicable, we provide a link to the more detailed description.
You may find these brief written instructions are all you need. However, most people find it easier to be guided verbally. Audios of guided instructions will be available in our Store.
Contents of this Page: |
* Basic CBT *
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Basic Instructions:
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* Mindful/Heartful CBT *
For more detailed instructions click here.
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What we mean by "Mindful/Heartful CBT" is going through the basic CBT process (see above) while "remembering to breathe" - that is, while having the intention to remain in contact with your core.
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Preparation: Prepare by using a simple breathing, relaxation, mindfulness, or heart-centering technique to help you get in touch with your core. If at any point during the CBT process you notice that the negative emotion is intensifying, stop immediately. Take a few deep breaths or use a technique to re-establish contact with your core. Do not continue the process until you’re able to be at least somewhat at the hub of your wheel of awareness, calmly relating to the event and the thoughts and emotions related to it.  |
Basic Instructions:
- Develop a Neutral Attitude:
Choose a particular moment of an event that triggered a negative
emotional reaction in you. Be as specific as you can about the time
and place where it happened.
Recognize that it is, for the most part, your interpretation of the event
(your story about the event) that is responsible for your reaction,
not the event itself.
While maintaining contact with your core (the hub of your wheel of awareness)
be calmly mindful of the feelings and thoughts that come into your awareness. - Identify the Negative Emotion ( anger, sadness, fear, craving, etc.):
View the emotion(s) calmly, while centered in your core. - Identify the “Automatic” (or “Mechanical”) Thoughts that Come to Mind in Relation to the Event:
Try to pay special attention to the thoughts that seem to trigger or intensify
negative emotions.
View these thoughts calmly, while centered in your core. - Identify the “Hidden Assumptions” or Underlying Beliefs that Support the Automatic Thoughts:
One of the easiest ways to get at these hidden beliefs and assumptions
is to take each thought, and ask:
a. What does this thought say about who I am?
b. What does it say about who I take the other person
or people to be (negative emotions usually involve other people)?
c. What does it say about how I view the whole situation?
View these beliefs and assumptions calmly, while centered in your core. - Challenge the Assumptions and Beliefs:
Do your best to view the beliefs and assumptions mindfully, and
with a heart that is soft and open.
Remind yourself again and again that your negative thoughts and
emotions are not caused by the event or by other people – that ultimately,
our irrational fears, cravings, anger, and other irrational reactions are the
result of one thing – not being in contact with our core.
Ask yourself:
a. Is the belief or assumption absolutely true about me,
about the other person, about the event?
b. Am I absolutely compelled to have the feeling I had?
c. Is it possible there could be another way of looking at the
event that would lead to my feeling differently about it?
Allow for the possibility that insights will arise spontaneously as you
calmly view the beliefs and assumptions from your core. - Come up with a More Constructive, Reasonable, and Positive View of the Event
Initially, in order to come up with a more constructive view, you may
need to look back and analyze your reactions to the event, your beliefs,
assumptions, etc. As you get more practice in being mindful and heartful
and with staying centered in your core, you’ll find that a more constructive,
reasonable, positive view of the event may arise in a more spontaneous,
intuitive, and less effortful way.