States of Mind
What Skills
How Skills
Daily Mindfulness
The Wave
100
When a person is acting based on his emotions without thinking about the consequences.
What is Emotion Mind.
100

Sometimes called "wordless watching," this skill involves watching your thoughts come and go.

What is the observe skill?

100

Stick to the observable facts of the situation, using only what is observed with your senses.

What is the skill of "Don't Judge."

100
The skill that would help if you noticed you were getting really angry at your friend and thinking she is the worst friend ever.
What is letting go of judgments.
100
The words that go through your mind after something has happened.
What is a thought.
200

When someone is planning out what they will do, for example, making New Year's Resolutions.

What is Reasonable Mind.

200

Putting words to the experience or situation.

What is the Describe skill?

200

Stop doing two things at once (the opposite of multitasking).

What is "Stay Focused"?

200
The skill you would use if you needed to learn how to do a dance move for the very first time.
What is observe.
200
After an event has happened, people experience thoughts and feelings, followed by urges which usually lead to this part of the wave.
What is action (or behavior).
300
The state of mind for a student who hears her friends talking behind her in class, notices the urge to turn around to talk to them, and decides to stay focused.
What is Wise Mind.
300
Not allowing things to get "stuck" in your mind is a component of this skill. 

What is Observe?

300

Be effective: Focus on only what is needed to achieve your goal.

What is "Do What Works"?

300
The skill you would use if you were debating whether it was worth it to nag your mom for the new game, even though she's said no five times.
What is meeting "Wise Mind" goals
300

Your friends don't want to hang out with you anymore because you posted about them on social media.

What is a consequence.

400

Running out of the classroom is an example of this.

What is Emotion Mind.

400
When you throw yourself completely into the moment

What is the participate skill?

400

To guide you in how to be mindful.

What is the purpose of the "how" skills?

400
The skill you would use if you were taking a test and started to think about what the cafeteria would have for lunch.
What is stay focused.
400
Heart racing, sweating, and trembling are all physical responses to this.
What is an emotion.
500

The two skills you use to help get from Emotion Mind into Wise Mind.

What are the What and How skills?

500

Fully experience the moment without being self-conscious.

What is Participate skill?

500

When you catch and replace your thoughts with descriptions so you have more control over your emotions.

What is practicing being non-judgmental? 

500
The "What" skill that would help if you noticed you were feeling distracted while the teacher is trying to teach a new topic in math.
What is Participate.
500
The behavior your might want to do, usually controlled by your immediate emotions.
What is an urge.
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