Day: July 13, 2016

Day 28: Practice Loving Kindness:

DBT takes a lot of cues from Buddhism – especially around mindfulness practices.  This DBT skill includes a traditional Buddhist prayer.  You can either use this or use a prayer about kindness from your personal belief system.

Do something kind today for yourself and three kind things for others.  It can be smiling at someone in the grocery store, or opening the door for a mother with children, or calling someone to cheer them up.

The Buddhist Loving Kindness Prayer:

May I be at peace.
May my heart remain open.
May I realize the beauty of my own true nature.
May I be healed.

May I be a source of healing for this world.
May your heart remain open.
May you realize the beauty of your own true nature.
May you be healed.
May you be a source of healing for this world.

Source(s):

Stop Sabotaging: A 31 Day DBT Challenge to Change Your Life

by Debbie Corso

Day 27: The Electronic Break:

Take a break today from all of your electronic devices, such as your cell phone, social media, online radio, and email, etc.

See which ones you can realistically take a 12 hour break from.  You may decide not to check your email for 12 hours. During this time, you may notice a bit of anxiety in response to the absence of this method of communication.  Just notice it.  Notice that you don’t have to do anything in response.  Distract and/or self-soothe until the feeling passes.

At the end of the 12 hours, see if you were able to follow through?  With this exercise, we can notice and experience the urge to quit and not quit at all.  Exercises like these can build our confidence around our willpower and ability to follow through.

Source(s):

Stop Sabotaging: A 31 Day DBT Challenge to Change Your Life

by Debbie Corso