James Fitzgerald Therapy PLLC

Practicing Wise Mind

Mindfulness in Dialectical Behavior Therapy (DBT) is grounded in the idea that individuals can learn to observe their thoughts, feelings, and behaviors in a nonjudgmental manner. This practice empowers the client to develop what DBT creator Dr. Marsha Linehan refers to as the “wise mind,” which represents the place where emotional experiences and logical reasoning merge. By learning to mindfully acknowledge both emotion mind and rational mind, the client can better navigate everyday stressors, regulate distressing emotions, and respond in more effective ways. Wise mind is not an absence of emotion; rather, it is a balanced perspective that includes logical thought and emotional understanding, allowing a person to take informed, compassionate, and caring actions toward themselves and others.

Walking the middle path is the process of reconciling seemingly opposing ideas and learning to hold a dialectical view. In DBT, the dialectic requires appreciation that two truths can exist at the same time. A person can feel strong emotions about a situation while also recognizing the importance of making practical choices that serve long-term goals. This concept is sometimes referred to as the “synthesis of opposites.” For example, the client may want to accept themselves exactly as they are while also recognizing the value in changing certain patterns of thinking or behavior that are not serving them well. Research by experts in DBT, such as Koerner and others, supports that practicing a dialectical stance helps individuals move away from extreme positions and see the bigger picture, which ultimately fosters emotional stability and a greater sense of well-being.

Mindfulness practices in DBT include moving between a “being mind” and a “doing mind.” In being mind, the client allows themselves to observe and experience each moment fully, without rushing to solve or fix. It is the state of simply being present with sensations, feelings, and thoughts as they arise. In doing mind, the focus shifts toward taking necessary action—planning, solving problems, and accomplishing tasks in service of personal goals. Both states of mind are valuable, and integrating them is essential for a balanced life. Evidence-based interventions demonstrate that flexibility in shifting between being mind and doing mind can reduce stress, improve overall mental health, and enhance daily functioning.

For many clients in recovery from addictive behaviors, DBT teachings often reference the idea of clean mind versus addict mind. Clean mind represents a state of clarity and sober thinking, where a person is free from the immediate influence or pull of an addictive substance or behavior. This does not necessarily mean that urges and cravings cease to exist, but rather that the individual is not currently under their sway. Addict mind, on the other hand, is a state where cravings, compulsions, and justifications for substance use or other harmful behaviors become dominant. By practicing mindfulness, the client can start to recognize the transition between these two states. They can observe addictive thoughts, urges, or justifications arising, note them without judgment, and choose to return to a more mindful, “clean” state of awareness. This process strengthens the client’s ability to respond effectively rather than reacting impulsively to cravings or urges.

Another important concept in DBT is recognizing when a person is in emotion mind versus rational mind. Emotion mind is a state in which feelings overwhelm logic; decisions and reactions tend to be driven by what the person feels in the moment, without considering the larger context or long-term outcomes. While emotion mind is a natural human experience, it can sometimes lead to impulsive decisions or contribute to distress if left unchecked. Rational mind, in contrast, is the state where logic and reason dominate; a person in rational mind may carefully weigh pros and cons and apply critical thinking when solving problems, but may overlook or invalidate important emotional cues. DBT teaches that wise mind arises when both emotional wisdom and logical analysis are integrated, balancing a person’s capacity for empathy, understanding, and strategic action.

Practicing wise mind involves ongoing mindfulness of present experiences, internal states, and personal values. During a mindfulness exercise, the client might begin by settling into a comfortable position, focusing on the natural rhythm of the breath, and noticing how their body feels in the moment. As thoughts or emotions arise, they are observed without criticism or attachment, and then gently released. The aim is to bring attention back to the present moment, repeatedly if necessary. Over time, this intentional shifting of awareness becomes more natural, and the client is better prepared to meet life’s challenges with calmness, clarity, and compassion.

Therapists and researchers agree that integrating mindfulness into daily life is a cornerstone of DBT’s effectiveness. By regularly returning to a mindful state—whether it be during routine tasks, difficult conversations, or periods of emotional upheaval—the client can tap into wise mind more readily. This practice can be especially helpful for recognizing urges or impulses in high-stress situations, allowing a pause to reflect on a healthier course of action. In this way, walking the middle path becomes a lived experience rather than an abstract concept. The client can hold onto empathy for themselves and others while utilizing the practical problem-solving skills necessary to navigate day-to-day complexities. Mindfulness in DBT offers a transformative approach for managing intense emotions, addictive urges, relationship conflicts, and self-criticism. By synthesizing apparently conflicting positions—being mind and doing mind, clean mind and addict mind, emotion mind and rational mind—the client can access and nurture wise mind in every facet of life. This integrated perspective has been shown in numerous studies to reduce suffering, improve relationships, and promote overall mental health and resilience. With practice, the client may discover that mindfulness is not only a skill to be learned but a lifelong approach that supports growth, self-compassion, and a sense of equilibrium in an ever-changing world.

Ideas for Daily Practice

The mindfulness skills often require a lot of practice, and this dedication is essential for developing proficiency. As with any new skill, it is important to first practice when you don’t need the skill, allowing yourself to build a strong foundation without the pressure of real-world applications. If you practice in easier situations, focusing on the mechanics of mindfulness and becoming aware of your sensations and thoughts, the skill will become automatic, and you will be more equipped to apply it effectively when you need it during challenging moments. Gradually, incorporate more complex scenarios to further enhance your capability. Additionally, practice with your eyes closed and with your eyes open, as this dual approach helps deepen your understanding of awareness in various contexts, ultimately enriching your overall mindfulness experience.

Stone Flake on a Lake:

Imagine that you are by a clear blue lake on a beautiful sunny day, the gentle sun casting shimmering reflections on the water’s surface. Then imagine that you are a small flake of stone, flat and light, a mere speck amidst the vastness of this tranquil setting. Imagine that you have been tossed out onto the lake and are now gently, slowly, floating through the calm, clear blue water to the lake’s smooth, sandy bottom, the movement almost like a soft dance, swaying with the rhythm of the water. As you reach the center of your self, settle your attention there, allowing the serenity to wash over you like the gentle breeze that caresses the surface of the lake. Notice what you see, what you feel as you float down, perhaps in slow circles, the world above growing quieter and more distant as you drift deeper toward the bottom. As you reach the bottom of the lake, settle your attention there within yourself, feeling the soft grains of sand beneath you. Notice the serenity of the lake; become aware of the calmness and quiet deep within, a peaceful sanctuary that envelops you completely, offering a moment of stillness away from the noise of the outside world, a profound sense of connection to the universe around you.

Walking down the Spiral Stairs.

Imagine that within you exists an exquisite, spiral staircase—crafted with care from smooth, ancient stone, polished gently by time itself. Picture it winding gracefully downward, softly illuminated by a warm, golden glow, casting dancing shadows on the gently curving walls around you. Begin your journey standing at the very top, your hand resting lightly on a railing carved from warm wood, smooth beneath your fingertips. Allow yourself a deep breath, and as you exhale, begin to descend slowly, step by deliberate step. With each step down, feel yourself moving gently inward, away from the bustling world outside, toward a calm and quiet place within. Notice how your footsteps softly echo in rhythm with the gentle rise and fall of your breath. Perhaps the air here feels comfortably cool, or pleasantly warm, like a gentle breeze in early spring. Notice how it surrounds you, holding you in a reassuring embrace as you descend deeper and deeper.

Along your path downward, there may be small alcoves built into the walls, each one gently glowing with soft lanterns or candles, illuminating the way forward. Pause here, whenever you wish, and rest for a moment—sitting comfortably on a sturdy step, feeling the supportive surface beneath you, offering a sense of safety and stillness. Perhaps you notice how your breathing naturally deepens, your heartbeat slowing into a gentle rhythm, each beat whispering quiet reassurance. As you continue your descent, gently remind yourself to go only as far as you feel ready. This staircase is yours alone—a sacred space of inner peace and gentle exploration. Perhaps you turn on additional lights as you move downward, brightening your path and revealing more of the beauty hidden within. Notice the sounds around you—the distant, calming drip of water, the soft whisper of your own breath, the quiet hush that fills the space around you.

When you sense you have reached a place near the center of yourself, pause and settle comfortably there. Perhaps this place feels warm and expansive, a glowing center radiating tranquility, like a gentle sunrise within your abdomen or your gut. Allow your attention to rest in this innermost sanctuary. Feel yourself grounded and centered, embraced in the calm, still waters of your innermost self. Stay here as long as you wish, breathing deeply, resting in peaceful awareness, knowing you may return to this beautiful, calming space anytime you desire.

Breathing “Wise” in, “Mind” out.

Breathing in, say to yourself, “Wise”; breathing out, say “Mind.” As you inhale deeply, allow the air to fill your lungs completely while letting the affirmation of “Wise” resonate within you, filling your mind with clarity and insight. When you exhale, visualize the word “Mind” releasing any distractions or tension, creating a clear mental space. Focus your entire attention on the word “wise,” imagining its meaning permeating your thoughts, then, gently shift your focus back and completely dedicate your awareness to the word “mind.” Continue this practice rhythmically, returning to the calmness of your breath, until you sense that you have settled into the harmonious state of Wise Mind, where wisdom and presence coexist seamlessly, guiding you towards deeper understanding and peace.

Asking Wise Mind a Question.

Breathing in, silently ask Wise Mind a question, allowing yourself to become fully present in the moment. As you breathe out, listen intently for the answer that may arise from your inner wisdom. It’s important to listen, but do not give yourself the answer; resist the urge to respond with your own thoughts. Instead, focus solely on the sensations and feelings that emerge. Continue this practice of asking on each in-breath, creating a gentle rhythm, and giving yourself permission to explore this dialogue with your inner self for some time. If no answer comes, remain patient and open; know that it’s perfectly fine to try again another time when your mind is clearer and more receptive to insights. Embrace the process, as sometimes the answers may come in unexpected moments, revealing themselves when you least anticipate them.

Asking is this Wise Mind?

Breathing in, ask yourself, “Is this (action, thought, plan, etc.) Wise Mind?” As you take a moment to inhale deeply, allow the question to resonate within you. Breathing out, listen for the answer that surfaces from your inner wisdom. Listen intently, but do not give yourself the answer; let it unfold naturally rather than forcing a response. Do not preemptively tell yourself the answer; rather, engage in an attentive listening process, opening yourself to any insights that may emerge. Continue this practice of self-inquiry on each in-breath for some time, fostering a space of curiosity and openness. If no answer comes during this exploration, embrace the stillness without frustration, and remind yourself that it is perfectly fine to try again another time, as wisdom often reveals itself in moments of patience and reflection.

Attending to your breath coming in and out, let your attention settle into your center.

Breathing in completely, notice and follow the sensations of your breath coming in, feeling the cool air flow through your nostrils and fill your lungs with life. Let your attention settle deeply into your center, at the bottom of your breath, at your solar plexus, the area that radiates warmth and energy, or choose to focus your awareness in the center of your forehead, your “third eye,” where intuition and insight reside, at the peak of your inhalation. As you keep your attention firmly at your chosen center, exhale slowly, letting go of any tension or stress while breathing normally, maintaining unwavering attention on this focal point, allowing each breath to draw you deeper into a state of tranquility and mindfulness, anchoring you in the present moment.

Settle into Wise Mind.

Expanding awareness. Breathing in, focus your awareness on your center, the place within you that houses your true essence. Breathing out, stay aware of your center, but expand your awareness to the space you are in now, feeling the air around you, noticing the subtle sounds that fill the environment. Allow your thoughts to drift softly like clouds, and as you continue breathing, embrace the present moment fully, sensing the warmth of the sun or the coolness of the breeze. Continue on in the moment, letting this expansive awareness deepen your connection to everything surrounding you, creating a sense of peace and grounding.

Dropping into the pauses between inhaling and exhaling.

Breathing in, notice the pause after inhaling (top of breath), where stillness emerges and your body feels alive with energy. Breathing out, notice the pause after exhaling (bottom of breath), a gentle release that allows tension to melt away. At each pause, let yourself “fall into” the center space within the pause, embracing the tranquility that envelops you. In these moments, give yourself permission to connect deeply with your inner self, appreciating the rhythm of your breath as a guide towards mindfulness and serenity. Allow each breath to draw you deeper into a state of calm, cultivating a profound sense of awareness that enriches your entire being.