GUIDED MEDITATION - Accessing Wise Mind Artwork

A Therapist Takes Her Own Advice

Therapists may seem like they have all the answers, but that doesn’t mean they can easily apply them to their own lives. Join Rebekah Shackney as she discusses her own challenges with guests who offer unique insight into overcoming them. Whether you’re struggling with the effects of the COVID-19/coronavirus pandemic, trying to devote more time to self-care or meditation, or looking to make a major life change, you’ll find inspiration and get practical advice on your journey. Topics include mindfulness, parenting, depression, dialectical behavior therapy (DBT), eldercare, family, emotions, happiness, stress management, and more.
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A Therapist Takes Her Own Advice

GUIDED MEDITATION - Accessing Wise Mind

April 28, 2022 • Rebekah Shackney • Episode 33

In the last episode I told a story illustrating the DBT concept of the three states of mind, emotion mind, reasonable mind and wise mind. In this episode, I offer a guided meditation that will help you access wise mind when you need to make an important decision.

As a reminder, wise mind is when you are thinking and behaving wisely. Seeing things as they are. Wise mind is in alignment with values and goals where you can access both reason and emotion. When you in wise mind you are moving through the world mindfully. Seeing reality as it is and making decisions make sense and feel right. We all have a wise mind, and we just need to learn to access it and listen to it.

Thanks so much for your support of A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you’ve heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.

To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups

Wise Mind Meditation:

In the last episode the I told the story of my decision to become a therapist to illustrated DBT concept of the three states of mind (emotion mind, reasonable mind and wise mind)

Today, Ill offer an exercise, a wise mind meditation that you can use to access wise mind when you have a decision to make. As a reminder, wise mind is when you are thinking and behaving wisely. Seeing things as they are. It’s in alignment with values and goals where you can access both reason and emotion. Wise mind is the state of mind we all want to be in when we’re making effective decisions.

This exercise asks you to access your wise mind as you ask a question and allow the answer.

To Begin find a comfortable seat that supports your body in an upright alert posture:

Close your eyes or soften your gaze and take a few long, slow, deep breaths.

With each exhalation find yourself becoming more and more relaxed.

Scan your body and notice if you’re holding any tension, breath into that area and let it go.

As you continue to breath allow your mind to drift to the midsection of your body above your belly button. Rest your hand on that spot. This is the focal point of wise mind.

Breath into this point, knowing that like all humans you have a deep inner wisdom to guide you through life. It’s not agitated and pressured like your emotional self or cold and dispationate like your reasonable self. Instead, it’s calm and quiet, intuitive and insightful, non-judgmental and skillful.

Continue to breath and as you sense the presence of your wise mind. It’s a deep well of truth and understanding where distractions and grasping fall away leaving you with what you know to be necessary and true.

Now allow a question to for your wise mind to arise. As you continue to breathe open your mind and allow the answer to come into your consciousness.

Be open to the wise mind response no matter what it is.

The answer may not arise during this practice and that’s okay. The answer may come to mind in the hours and days following the practice or with repeated sittings

Continue to focus on your wise mind for a few more moments.

Take a few more long low deep breaths and when you’re ready open your eyes and return your focus to the room.

Sometimes you have to repeat this practice again and again to find your answer. The more you connect with your wise mind in meditation the more you will recognize and be able to access it in your life.

Thanks so much for your support of A Therapist Takes Her Own Advice. If you connected with what you heard here, and you want to work with me, go to my website, rebekahshackney.com and send a message through my contact page. And if you have enjoyed what you’ve heard here, please subscribe, rate and review on Apple Podcasts or wherever you listen to podcasts.

To learn more about DBT group therapy with Rebekah Shackney LCSW, go to https://rebekahshackney.com/groups