Save my name, email, and website in this browser for the next time I comment. The wise mind uses the power of intuition to see the bigger picture and knows how to handle the state of distress, sadness, anxiety, even depression, by exactly knowing where those emotions come from. The audio productions on this site are for personal use only and may not be redistributed or republished without written permission. 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). %@* kXJI H0 ", "I started doing your worksheets a month ago. Meditative therapies for reducing anxiety: A systematic review and meta-analysis of randomized controlled trials. DBT is meant for people of all age groups. There is no singular right way to access your Wise Mind. Including all beings, from the smallest insect to the largest animal and out into the universe. 2023 DialecticalBehaviorTherapy.com | All rights reserved. But, if you can disconnect yourself from this chaos and practice mindfulness, you have a better chance of understanding your goals and acting accordingly. Download our short, guided six-step mindfulness of the breath meditation. All of lifes challenges, struggles, obligations and decisions that are weighing on you are making ripples on the surface of the lake. As you come into a period of mindfulness practice, you may notice the energy of your day resting in the mind and body. Self-Compassion Mindfulness Script 4. Soften your belly and take a slow breath in and a long breath out. This is a meditation to get in contact with the wise being that is a part of you. Guided meditation includes a range of approaches, such as mindfulness, affect-based meditations like LKM, and mantra-based meditation like TM. Breathing WISE in, MIND out. It focuses on the experience. See more ideas about meditation, mindfulness meditation, meditation spaces. All you have to do is breathe, close your eyes, and tap on your wise mind. If you felt most drawn to the fierceness and wisdom of an eagle last year, but need the compassion and dedication of a forest nymph now, that is ok. Inhale through your nose and then exhale through your mouth. Neural correlates of mindfulness meditation-related anxiety relief. Perini, F., Wong, K. F., Lin, J., Hassirim, Z., Ong, J. L., Lo, J., Ong, J. C., Doshi, K., & Lim, J. I don't know if I'll be able to do it. If you have never meditated before it will be perfect for you. We offer virtual therapy in Florida, Georgia, New Mexico, New Jersey, Pennsylvania, and Virginia. A., & Oh, D. (2010). Next, notice where you place your hands. By observing your thoughts, you will find that most of them are based on an immediate emotional upsurge without enough facts and evidence. It draws emotion as well as the reason to judge the options available and helps to make an informed decision. Give yourself a couple of minutes and think about that. Thus, a wise mind state sees both emotions and logic as equally important to finding answers to problems. This Wise Old Man hypnosis script uses a metaphor to help your clients to discover their own inner wisdom. 4.! Maybe the solution will come then. Take a deep breath in through your nose and exhale through your mouth slowly Get in a relaxed position. What is a Wise Mind and How to Find Yours? I am aware of the problem that I have but my wise mind can't seem to come up with a solution. A. Wishful Thanking Living Rainbow Meditationand Pot of gold VisualizationThis is an excellent script for achieving total body mind relaxation, for opening the chakras and guiding the listener to experience gratitude and abundance. These reflection questions will help you to understand why it is so easy for boundaries Tonya McDaniel, ABD, MEd in Human Sexuality, MSW, LCSW, Director of Program Development, Society Hill Therapy Office - Pennsylvania, 233 S. 6th Street, Suite C-33Philadelphia PA 19106, 2401 Pennsylvania Ave, Suite 1A2Philadelphia PA 19130, 2204 B Brothers RoadSanta Fe, New Mexico 87505, Call us This field is for validation purposes and should be left unchanged. Neither type of guided meditation impacted childrens academic outcomes. It is almost always quiet; it has a certain peace. Just sit quietly, allowing each breath to keep you centered and allow the answer to come to you. However, negative emotions, such as misery and sadness, also rest in the emotional mind. EEG-tested and time-proven meditations relax the body-mind, awaken the senses, and evoke the best that you are and can be. Ong, J. C., Manber, R., Segal, Z., Xia, Y., Shapiro, S., & Wyatt, J. K. (2014). I want you to imagine yourself on a coastal As you gently close your eyes and sit in silence, be aware that this moment is a sacred moment for you. Our fast-paced life does not allow us to make thoughtful decisions and as such most of our day to day are based on reactions, devoid of emotional balance and adequate wisdom. Mike If you have Foxit PDF reader (free download) you can add text to it. As you visualize your journey to your Wise Mind, you are allowing yourself to enter a deeper state of meditation. Feeling stressed? Next, remembering to breathe naturally, imagine the white light between you becoming a circle of light around you both. Another option is to walk through nature and observe wildlife. Asking is this WISE MIND? This means that you shouldn't feel like you're in a hurry. 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). CkBvf}I)`7Y)v1' $(pxd_9bTL)y'ofLYs,QN If your Wise Mind is an ethereal spirit, you might imagine walking through the seemingly endless paths of a secret garden. Commentarial illumination on the Karaya Mett Sutta. This mind focuses on the present moment and lives by it. When you are done with your meditation, complete 10 more repetitions of the breathing exercise, but this time with each exhalation imagine that you are getting more energized and alert so that by the 10th exhalation you are alert and ready to face your day. The more you practice accessing your Wise Mind, the easier it will be to incorporate your intuition and identify the best path for you every day. This page is last updated on April 29, 2022. Maybe we don't exactly know what to ask, or we are too aware of the issues that we don't need the question. Do whats right without allowing your emotions to take over. The core system of a wise mind is based on intuitive thinking and looking at the bigger picture. Ask for feedback about your videoconference session for ideas on how to improve the experience. 1001 0 obj <>stream endstream endobj startxref The logical mind puts too much emphasis on factual information. Our brain comprises of three parts . It can be useful to take a few moments to reflect not just on the facts but on how it all makes you feel. I would like to welcome you to todays meditation session The purpose of this session is to re-energize,..to re-focus,..to re-center yourself As you settle down, find the most comfortable position. The mind may be active, the body may feel worked up, or you might notice a bit of lingering anxiety. Notice any sensations that arise anywhere in the body Rested and comfortable - you take a long, deep inhale of fresh clean air and your head turns up to greet the sun. Anxiety, OCD, Panic Attack Therapy, Depression Therapy, Grief Therapy, Neurodiversity, Counseling, Sex Therapy, Trauma Therapy : Choose from over 30 therapists. The chaotic mind seeks clarity but hardly invokes the wise mind. Sit back, relax, and close your eyes. Close your eyes and take a deep breath in. Thank you! The words will help you remain focused during meditation, so you can aim to stay in the present moment to bring about greater awareness and full consciousness. You can express your hopes, desires and fears about trusting and following your Wise Mind. 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. For an idea of pacing, play this guided 10-minute LKM video by Declutter the Mind. Keng, S. L., Smoski, M. J., & Robins, C. J. Think of a situation where you became extremely angry. The wise mind helps you to figure out ways of mutual communication and relationship building with your boss. You feel cocooned and protected in the darkness. Considering the fast pace of our world, it is not surprising that we may engage in reactive responses or employ knee-jerk decisions. My spouse and I have spent the last two weeks going through the DBT modules and have been practicing the skills. Your wise mind remains with you all the time but it gets lost in emotional turbulence and disturbing thoughts. This may be experienced as a sense of opening, or movement, in your 'heart' the central or deepest part of your chest or abdomen. The image you selected might help shape the nature of your journey. Shahar, B., Szepsenwol, O., Zilcha-Mano, S., Haim, N., Zamir, O., Levi-Yeshuvi, S., & Levit-Binnun, N. (2015). If you have the questions mentioned above rambling inside your head, then waste no time and continue reading further. Before you enter into this mindfulness practice, find yourself in a comfortable seated position. download our three Mindfulness Exercises for free. According to Blum et al. When you practice certain behaviors, patterns, and exercises, you unlock your ability to know things (without using your intellect). Orme-Johnson, D. W., & Barnes, V. A. So, take 28 mindful breaths. PROCESS - listen to Inner Wisdom Meditation mp3 Duration 30 minutes. Accessing Your Wise Mind: Centered, Breathing (Unstructured). The more you practice mindfulness through observation, awareness, and intuition, the easier it is to access the wise mind. May all beings be free of suffering and its causes. (2011). Therapy in Philadelphia PA, Ocean City NJ, Santa Fe NM, Mechanicsville VA, Schedule Your Therapy Appointment Today (215) 922- 5683 x 100, Functional Neurological Disorder FND Therapy, LGBTQIA+/Queer Community Counseling Services, Imago Counseling, designed for couples counseling, Legal Counseling: Locate a Recommended Lawyer, Loved One Of A Person With Compulsion Problems Support Group, Postpartum Depression & New Parent Support Group, Overcoming Sexual Pain: Skills Building Group, Compulsions, Cravings, Obsessions, Habits, Affairs, Infidelity, Unfaithful, Cheating, Medical, Intellectual & Developmental Problems, Professional Training (AASECT, LCSW, LPC Supervisor). 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. A wise mind is a concept in Dialectical Behavior Therapy (DBT). The only thing is, once you click off the text box, you cant edit it again I dont think. Consider recording your guided meditation and practicing with your client together. g8 Lbb5,,006>XS]:u&-7T9301g<9ld {4;30~ Meditation, derived from the Latin word 'meditatio' meaning "to think, ponder, and contemplate", is a conscious state of self-awareness, self-reflection, and self-expression. If seated, support them in your lap or by placing them gently palms down on your knees. My therapist says they helped us make faster progress in our sessions. Wise mind is neither ruled purely by emotions nor by rationality. This means that you are actively engaging with the thought with more awareness, without judgments and reactions. Listen to your wise mind. Even though a reasonable mind is critical for living a healthy life, the emotional mind is also required in certain aspects of life. But what if she asked her wise mind for guidance instead? This could be an ethereal image, animal spirit, samurai warrior, mythical creature, or whatever image that embodies wisdom, strength and courage. Once you're settled, close your eyes. Did any answer or solution in any form came to you? Dont forget to download our three Mindfulness Exercises for free. We suggest taking a three-second pause between each line if you use it with a client in a session. ALL RIGHTS RESERVED. 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. Were you unaware of your feelings about the situation - were you aware of how your body was reacting when you thought about the situation - or were you just pushing it all below the surface? Even the most experienced meditators experience obstacles, such as excessive internal chatter, dozing off, or restlessness, on occasion. When you are ready, find a quiet place without distractions. This is a script devised for in-person and online delivery, starting with the same posture guidelines as the above LKM. The following are three options that you can explore ranging from unstructured to structured. Your journey takes you into the world of mystique and entrancement - make sure you are sitting comfortable for this meditation journey into Bluebell Wood Get as comfortable as you can in your chair. She started putting in less effort and her grades started declining. It reduces stress, emotional imbalance such as excessive fear, anger outbursts, frustrations, resentments, etc. After you have observed the problem that your mind started thinking about, now ask your wise mind for guidance. Our site has many resources on mindfulness meditation based on the latest scientific research in the field, including this collection of 17 Mindfulness & Meditation Exercises for professionals. After being mindful of the problem and trying to listen to my wise mind for an answer, what I got as a solution is that next year doesn't feel like the right time for me. I observe that this is the answer that I got and I am not judging that this is what came to me. The content of this website, including all music, all text, all downloads, all music samples and all other material are owned or controlled by Spire Audio or their content and technology providers. It creates a balance between the other two states of mind. It is where the person knows something in a centered way.. Edenfield T. M., & Saeed, S. A., (2012). A Break for Self-Compassion Self-compassion goes hand-in-hand with mindfulness - and, it is fundamental to growth, strength, and healing. Then practice letting go of the thought as if it were a leaf floating down a stream. It gives you the best decision because this part of the mind is thoughtful and collected. What are the benefits of mindfulness? Think of a shaken snow globe, with . The Forest SpeaksThis guided meditation script takes the listener on a soothing mind journey. It lies between the emotional mind (decision making and judging based entirely on our emotions, or the way we feel) and the reasonable mind (thoughts, decisions and judgments based entirely on facts and rational thinking). The next time you try it, you probably will be more comfortable with the exercise. Meditation teaches mindful living as you become aware of your immediate surroundings. Your degree of familiarity with the practice will be conveyed by the quiet confidence of your guidance. All meditators benefit from fresh guidance now and then. I struggled with depression and anxiety before I did this course. May I be well, happy and peaceful, May you be well, happy, and peaceful. Plus, I've included tips on posture. Unauthorized duplication or distribution of this content is strictly prohibited. Download our Three Steps to Deep Breathing meditation script. The wise mind symbolizes an inner call that says what is the best solution to the problem in question? Some say it is probably the gut feeling, an aha moment that is full of wisdom and thus shows us the right path. Allow the muscles to soften & lengthen. I have been utilizing your site and downloading all the worksheets, but I dont have a printer. Anna is a very successful college student, always in the top 5% of her class. Any simple activity can become a meditation when you try to continuously focus your attention on it. Updated on May 27, 2022 | Published on Dec 18, 2019, Reviewed by Find a comfortable, upright seat with your feet placed firmly on the floor (or a meditation cushion). The best way to understand Wise Mind, which can feel very abstract, is to think of a time when you believe you acted in Wise Mind. Rebecca Deltoro, BS (Psychology) The symbolic representation of your Wise Mind can change frequently depending on your needs. Fostering self-compassion and loving-kindness in patients with borderline personality disorder: A randomized pilot study. Just be aware of these thoughts and emotions, accept them and try the exercise again a little later. Loving-kindness meditation for posttraumatic stress disorder: A pilot study. 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). The effects of mind-body interventions on sleep quality: A systematic review. 1. https://www.mindfulnessmuse.com/dialectical-behavior-therapy/what-is-wise-mind 2. https://gatewelltherapycenter.com/2020/09/17/wise-mind/3. Is there another way to access the worksheets like an app? Begin this body awareness meditation by assuming your usual position for meditation. This will give you more control initially and help you build confidence to guide your clients in person in the future. 4 0 obj The guided meditation helps you to realize and accept the truth as it is; without being critical. Hold it for a moment. Another client imagined her Wise Mind as an embodiment of the innocent child she was before she experienced significant trauma. If you were still clouded by emotions and you didn't really take into account the facts of the situation then your solution probably is not based on your wise mind. A wise mind is calm, composed, and operates from a space of psychological well-being. Try to do the exercise, maybe you will find that it is easier for you than you thought. It helps individuals to approach life situations intuitively. Meanwhile, silent meditation is generally recommended for seasoned meditators who have internalized previous meditation instructions and can now practice the techniques above without guidance. emotional mind is used when feelings control a person's thoughts and behavior. ", "Life changer! Before beginning the practice, please find a comfortable posture that will help keep your spine straight, either seated or lying down, wherever is comfortable. document.write("2009 - "+new Date().getFullYear()); Writing it down helps deepen the experience and anchor it in your brain. It does not judge. Here are some ways to get access to your it . Effects of the transcendental meditation technique on trait anxiety: A meta-analysis of randomized controlled trials. You can also find some lovely free relaxation scripts here. Interesting examples include the Cooking Mindfully exercise, which helps your clients develop mindfulness and savoring skills with cooking, eating, and beyond, as well as a selection of helpful audio scripts. (2021). Gently close your eyes. Filipe, M. G., Magalhes, S., Veloso, A. S., Costa, A. F., Ribeiro, L., Arajo, P., Castro, S. L., & Limpo, T. (2021). Watch the thought as it enters your awareness as neutrally as possible. Picture a relaxing place, like a beach, a mountain top, a forest, or anywhere you find peace. Listen to this "Still Lake" Guided Meditation to meet yourself 20 years from now, ask your questions and receive a gift! However, if we can find a way to gently disconnect from the noise of our lives and tap into our thoughts and feelings before reacting, then we have a better chance of identifying what we really need and the path that will help us achieve our goals. Another highly recommended resource is the Mindfulness X bundle. When you are ready, you can slowly start the ascent back up to the surface of the water and back to reality, armed with your Wise Mind guidance. 3 pages (Plus Induction & Deepener) Download in Word, PDF & HTML formats. With good DBT skills, you can create a calm state of mind. The wise mind diagram is a Venn diagram, where three mind states are integrated. It is a sacred hermit that is quiet, flexible, adaptive, and only looks for an overall well-being. Wise mind helps you balance you make decisions balancing your emotional and reasonable mind. You are taught to observe your thoughts and analyze your emotions to arrive at a rational decision. She made a decision based on her emotional mind. This article will illustrate three different approaches to accessing your Wise Mind for the first time. Allow your body to relax & be still. Guided meditations can include oral instructions about meditation posture, attention to the breath, body scanning techniques, and guided imagery or visualization. Next, remembering to breathe naturally, see the white light connecting your hearts becoming a circle of light around you both. And notice also if you feel tense or relaxed, without trying to change that either. ", "Stick with it. As you continue to bathe in the soft glow of compassion turn your attention to your body and notice your feelings and sensations Notice the part of you that is observing your body and recognize that awareness a peaceful, still part of you, that witnesses everything, without judgment. Rusch, H. L., Rosario, M., Levison, L. M., Olivera, A., Livingston, W. S., Wu, T., & Gill, J. M. (2019). As your wise mind is intuitive and knowledgeable, it acts as an inner call that is centered and operates from a place of balance and harmony. www.The-Guided-Meditation-Site.com. Accessing Your Wise Mind: Lake Analogy (Semi-Structured Imagery). For an idea of how to pace this guided meditation, watch this 10-minute Growing Compassion Meditation by Dr. Elisha Goldstein. When you are feeling relaxed and centered, mentally ask yourself what do I need right now? Continue your centered breathing exercises while you listen patiently for any thoughts and feelings that come up that might be your intuition trying to answer. This is vital because we need the mind to calm and quieten if we are to feel grounded. As you continue to bathe in the warmth of loving-kindness turn your attention to your body and notice your feelings and sensations Notice what is observing your body and recognize that awareness a peaceful, still part of you, that witnesses everything, without judgment. Meditation Scripts About Meditation Scripts Guided meditation scripts are helpful tools to use for relaxation. The more you become immersed in the water, the more removed you become from the hustle and bustle of life. hb```,1B 1: Guided Meditation Script For Beginners. Breathing naturally, repeat these phrases, silently. For example, in the 4-7-8 breath exercise you would breath in through the nose for a mental count of 4, hold the breath for 7 counts, and slowly exhale the breath through the mouth for a count of 8. It brings the sensuousness of the emotional state and rationality of a reasonable mind together to learn to act intuitively. May all beings be free of suffering and its causes (recite mentally for one minute). Zeidan, F., Martucci, K. T., Kraft, R. A., McHaffie, J. G., & Coghill, R. C. (2014). Before and during the meditation you could ask the question - "What guidance do I require at this moment in MY life? r}h~$&3'wX'xkFGqGDChFel Wear a Bluetooth wireless microphone clipped to your collar so that you can move freely without losing audio contact. The concept claims that the wise mind always exists in us, but we hardly use it. May you be well, happy, and peaceful. Use kind words for yourself and others and be empathetic. Pick one of the two methods. Set your timer for 5 minutes. This is a skill that requires practice and comfortable environment where you wouldn't be interrupted. They may include specific types of movements or activities conducted in a meditative way. Includes a Complete Brainwave Training Program. A wise mind is focused on what's happening around you. At the moment we only have the worksheets available as a PDF download. Imagine that you are under a waterfall but this waterfall doesnt bring water but it brings a stream of light. After checking on posture, begin and end your guided meditation using a traditional bell or gong. This could be either seated or led down, whichever you prefer. Notice the energy in the mind and body. It is a psychotherapy program meant for people struggling with managing their extreme emotional states thereby teaching them self validation, emotional mastery, logical reasoning, and appropriate coping styles in times of stress. Studies show that practising guided mindfulness meditation for eight weeks helped some participants relax and find relief from insomnia and other sleeping disorders (Neuendorf et al., 2015; Ong et al., 2014; Rusch et al., 2019), especially in older people (Perini et al., 2021). Stress and anxiety management in nursing students: Biofeedback and mindfulness meditation. Try to keep your breathing at this slow pace. Your thoughts slow down, and you feel more relaxed as you slowly descend to the sandy bottom of the lake. Neuendorf, R., Wahbeh, H., Chamine, I., Yu, J., Hutchison, K., & Oken, B. S. (2015). After all, its up to you how you allow your thoughts to impact your life and living. Attachment-Based Therapy, CBT Cognitive Behavioral Therapy, Christian Counseling, Eclectic Therapy, EMDR, Existential-Humanistic Therapy, Experiential Therapy, Exposure Therapy, Family Systems Therapy, Feminist Therapy, Grief therapy, Intersystem Psychodynamic Therapy, Imago Relationship Therapy, Marriage and Family Therapy, Mindfulness Based Treatment, Minnesota Model Therapy, Motivational Interviewing, Multicultural Therapy, Narrative therapy, Neuropsychology, Person Centered, Play Therapy, Psychodynamic, Psychoeducation, Reality Therapy, Solution-Focused Brief Therapy, Strength-Based Therapy, Systemic Therapy, Trauma Therapy, Virtual Reality. Wisdom or Wise Mind depend on ways of knowing something; knowing by observing or by analyzing logically, knowing by recognizing your body . Now imagine a golden light, a warm, thick golden light streaming down onto your head. Remind yourself that you are on the path of learning a skill that has the potential to really help you with your emotional decision making or too factual decision making. The overlapping part of the Venn diagram represents the wise mind, representing the qualities of both the reasonable mind (also known as the rational mind) and the emotional mind. ,B,,|,uK:1Cg PadWzsY+4U!_y>QaN{Ys",|>Of=I,Gz/. "Wise Mind" Skill 1Find more online: DBT.tools of 2 Wise mind uses some input from emotion mind and some input from reasonable mind. Everyone has Wise Mind, some just might not have experienced it much. It is a sacred hermit that is quiet, flexible, adaptive, and only looks for an overall well-being. You can use this meditation script to experience a deep feeling of peace, tranquility and transcendence. 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. What do you feel has been an issue for you lately? It is where the person knows something to be true or valid. Recovery Dharma is founded on, and inspired by, Buddhism that originated in India and later on flourished in other regions of Asia (e.g., South Asia, East Asia, Southeast Asia, Central Asia). It swings sometimes to the outside world through the senses Free guided meditation download How to create a guided meditation - the full story How to write a guided meditation script. (2015). Close your eyes and think thoughts of good will. 5 Self-Compassion Meditation Scripts to Practice 1. Download this Wise Old Man script today to help your clients to recognise their inner truth. While doing this meditation sit in a wide-awake posture. The good news is, the logical element and the emotional aspects of the mind can be developed together to become a wise mind by practicing mindfulness. She further adds, Wise Mind is like having a heart everyone has one, whether they experience it or not. Thus, this is something we all possess naturally, even if we are not aware of it all the time or even know how to use it. The repetition will keep your mind focused. % Example: Today, I'm thinking about whether or not I should further my education and pursue grad school. *This article uses traditionally plural pronouns (e.g., they, them, their, theirs) as singular pronouns for purposes of gender inclusion and neutrality. Learn more about our Review Board, Wise mind is that part of each person that can know and experience truth. Silent meditation can be practiced in groups and alone; guided meditation is always offered in the context of a relationship, even if that relationship is with an app or online audio or video. While you probably came across this winter meditation because of seasonal reasons, it is applicable year-round. These worksheets are found here, for free usage. ThePleasantMind.com is a part of THE CALYPTE Media. Her lovable niche includes mental health, parenting, childcare, and self-improvement. Always ensure that you can be seen and heard properly before you begin. Similar to the structured Centered, Breathing: Unstructured meditation, find a quiet place without distractions. Breathe deeply through your nose and exhale through your mouth slowly, ten times. 0 Time will slow down and the past and future are not so important Close your eyes and settle into your breath. I am going to take you on a journey to a place that you have never been to before.