Hello and welcome to this mindfulness practice based on Radically Open DBT.
Today we are going to practice using sensations to activate our brain's safety system.
Sitting here,
Begin by taking a deep breath.
Now we'll activate your safety system neural substrate by using the big 3 plus 1.
Using an eyebrow wag,
Lifting your eyebrows and lowering them back down.
Next the mouth turning into a soft cooperative smile by lifting the edges of your mouth up.
Now roll your shoulders back.
And finally,
Take a big breath in,
Inhaling for a few counts,
And now exhaling.
Take another breath to settle into the practice.
Closing your eyes if that feels right for you.
Now we will practice using the touch sensation to enhance our calmness.
First wrap your arms around yourself,
Giving yourself a tight squeeze and hug.
Hold this embrace for a moment before letting go.
Next try the skill of gently stroking your face and neck.
Observe any emotions,
Thoughts,
Judgments that arise and allow them to be there.
Next bring your thumbs to the inner eyebrows where we tend to furrow our brow when we frown.
Using an upward stroke motion,
Lightly press on this area.
Now massage the muscles of your neck,
Scalp,
And face.
Breathing into the muscles that are tight,
Rolling out the neck if that feels good for you.
Spend a few moments here.
Moving on,
Place your hands on your stomach.
You can place one on your heart if you'd like.
Feel the warmth of your hands pressing on your body.
Breathe into this moment.
Lastly,
Focusing on our hands.
Massage your fingers,
Your palm,
Back of your hand.
And now you can switch hands,
Massaging the other hand.
Sit here for a moment and observe the positive sensations you experience after practicing this skill.
Remind yourself that you can return to this at any point during your day to activate your safety system and calm yourself.
Taking another deep breath,
Softly smiling,
Raising and lowering your eyebrows and rolling your shoulders back.
You can open your eyes if they are closed and come back to the room.
