Breathing
A mindful breathing exercise that involves tracing the shape of a figure eight while breathing in and out
Figure 8 breathing
What is reframing?
Seeing a situation from a more positive perspective.
Which of the following is a time when mindfulness is not effective?
- During stressful times
- At the start or end of the day
- When setting expectations
- During social situations
Many people grow frustrated with mindfulness because they are still focusing on expectations, rather than simply seeing how things really are
Dancing, walking, and jump rope are all examples of what coping skill category?
Movement / Exercise
How do you start an I-Statement?
I feel....
True or false?
You are breathing properly when you raise you shoulders.
False.
Your diaphragm should be expanding (i.e. belly poking out)
Reframe this statement:
"You misinterpret everything"
“We must be misunderstanding each other. Can you help me understand what you meant”
Mindfulness for anger:
Where and what might someone physically feel when they are angry? Try to name 3 things.
Tense muscles
Feeling hot
Shaking
Clenched fists or jaw
Furrowed eyebrows
Rapid and shallow breathing
Teeth Grinding
Sweating
Name 2 mindful hobbies
Painting
Doodling
Collages
Sculpting
Gardening
Sewing
Playing a musical instrument
What does A.N.T. stand for?
Automatic Negative Thoughts
a) Box
b) Star
c) Triangle
D) None; they are all shapes for breathing
d) NONE! All are shapes can be traced for breathing.
Triangle: Inhale for 3, hold for 3, exhale for 3
Box: Inhale for 4, hold for 4, exhale for 4, hold for 4
Star: Inhale on side, hold on point, exhale on side
Reframe this situation:
An adult yelled at you for running in the parking lot.
- An adult was worried for my safety
- An adult was looking out for me
What is mindfulness?
Being present and aware of our feelings and thoughts without judging them as good or bad.
__________ is the act of writing down your inner thoughts, feelings, and experiences on paper.
Journaling
What is the 5-4-3-2-1 technique?
Observe and name
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
What is this breathing technique called?
Alternative Nostril Breathing
Reframe this thought:
"Nobody ever talks to me"
- Maybe they have their own internal struggles
- Have I been making an effort to talk to them?
Describe how you can utilize mindfulness while eating?
Savor each bite, pay attention to flavors and textures, and appreciate the act of nourishing the body
True or false:
Holding an ice cube in your hand reduces anxiety.
True!
Anxiety is a misfire of your nervous system's fight-or-flight response and the coldness of an ice cube "shocks" your nervous system back to level
Name 3 common primary emotions of anger.
Fear, Worry, Embarrassment, Hurt, Sad, Disappointment, Jealous, Overwhelmed, Shame, Insecure, Tired, Guilty, Stress, Lonely, Annoyed, Regret
One breathing technique is for anger and one is for anxiety. Which is which?
1) Long Inhale, exhale hard/fast
2) Inhale, exhale longer
Inhale, long exhale is for ANXIETY
What are some words to avoid in our thoughts and speech to be more positive?
Describe the difference(s) between guided mindfulness meditation and body scan meditation
Guided mindfulness is mindfulness meditation using guided audio or video resources
Body scan is where attention is given to different body parts, releasing tension and promoting relaxation
Which thoughts could grow the problem and which are focused on a solution? Explain.
A) "I will try again"
B) "It's okay if I don't understand it yet"
C) "This is going to be so boring"
D) "No one is listening to my side of the story"
E) "Next time I will get the right answer"
A is solution-focused
B is solution-focused
C grows the problem
D grows the problem
E is solution-focused
True or false:
Things like standing in a superhero pose or smiling (even if it's "fake") is scientifically proven to improve mood.
True!
Superhero pose (i.e. hands on hips and chest puffed) has been scientifically proven to increase confidence.
Smiling -even fake- can release happy hormones to improved mood and increase focus.