Mindful Brain
True or False: Being mindful means your mind is full of too many thoughts.
False; Being mindful is paying special attention to the present moment.
True or False: The Guard Dog can sometimes signal a false alarm.
True
True or False: Our bodies send us signals when something is wrong.
True; it's important to listen to our bodies
This practice involves noticing and documenting good things that have happened or pleasant experiences.
Gratitude Practice
Crossing the road without looking both ways.
Unmindful
What type of mindfulness does Olympic swimmer, Michael Phelps, use before competitions?
Visualization; what could go right, go wrong, & what he wants to happen.
The 3 most common ways our brain responds to stress are called fight, _____, or ______.
Flight and Freeze
Name 2 signals our bodies can send us when we're upset or worried.
Difficulty breathing, rapid heartbeat, shaky hands, stomachache, headache, sweating, etc.
This involves tensing and then releasing tension in your muscles, one muscle group at a time
Progressive Muscle Relaxation
Listening to a story then being able to retell it.
Mindful
What does mindfulness help us do?
Calm down and work through strong emotions.
Which part of the brain is in control when we are being mindful? Unmindful?
Wise Owl; Guard Dog
Explain why it's important to also use mindfulness even when we are feeling okay.
Practice makes better; our brains learn how to calm down faster next time we're upset.
This activity involves focusing your attention on specific things as prompted/directed, such as the breath or a specific thought or emotion.
Guided Meditation
Interrupting the teacher when they are teaching a lesson.
Unmindful
Does being mindful change our brains? How?
Yes; it can reshape it & build stronger pathways
Explain what focusing without judgment means.
Not getting upset or frustrated if you become distracted by thoughts or uncomfortable emotions.
Which calming strategy is the best to use first when we feel strong emotions?
Taking deep breaths
This technique involves slowing down the breath and counting as you focus on breathing.
Paced breathing/box breathing/etc.
Stopping to think about the best way to solve a problem.
Mindful
What happens when the connection between the Guard Dog and Wise Owl is broken? How can mindfulness help?
It's harder to make good choices or think before we act. Mindfulness restores the connection.
Name at least 3 things that we notice while being mindful.
Feelings/emotions, thoughts, physical sensations, and surroundings.
Name 3 ways to use mindfulness to calm down.
Take a break, breathing exercises, noticing our surroundings, color/draw, HeartMath, etc.
Using self-compassion and creating kind statement you can tell yourself either as part of a daily practice, or as self-soothing statements when emotionally dysregulated.
Positive Affirmations/Loving Kindness
Examples: May I give myself the compassion that I need. May I learn to accept myself just as I am. May I forgive myself. May I be strong and full of courage. May I be patient. May I develop skills to help myself.
Give examples of unmindful behavior and mindful behavior.
Answers will vary.