Basics
What is mindfulness?
Paying attention to the present moment on purpose.
Which part of the brain is associated with stress and fear responses?
The amygdala.
What type of breathing uses slow inhales and exhales to calm the body?
Deep breathing (diaphragmatic breathing).
If you’re nervous before a test, what quick mindfulness tool can help?
Deep breathing / grounding.
Mindfulness is only meditation.
Fiction — there are many forms (eating, walking, breathing, etc.).
What is one benefit of practicing mindfulness regularly?
Reduced stress (or improved focus, emotional regulation).
What part of the brain gets stronger with meditation and helps with focus?
The prefrontal cortex.
What is the “4-4-4-4” breathing method called?
Box breathing
You’re overwhelmed in class. What is one body-based strategy to reset?
5-4-3-2-1 grounding, stretch, body scan, slow breaths.
Mindfulness can improve sleep.
Fact.
What does “non-judgment” mean in mindfulness?
Not labeling thoughts/feelings as good or bad — just noticing them.
What hormone decreases during deep relaxation or breathing?
Cortisol.
What type of breathing extends the exhale longer than the inhale to relax the body?
Extended exhale breathing (or 4-7-8 breathing).
During an argument, what mindful step helps prevent reacting impulsively?
Pause and notice emotions before responding.
Mindfulness shuts off your thoughts completely.
Fiction — it changes how you relate to them, not eliminates them.
Name one common mindfulness activity besides meditation.
Mindful walking, mindful eating, body scan, journaling, etc.
Which nervous system is activated by slow breathing to calm the body?
The parasympathetic nervous system.
During mindful breathing, what do you do when your mind wanders?
Gently bring your attention back to the breath.
You’re multitasking and can’t focus. What mindfulness skill helps you refocus?
Single-tasking or mindful check-in.
Practicing mindfulness can change the brain over time.
Fact.
What is the concept of “beginner’s mind”?
Seeing experiences as if for the first time, with openness and curiosity.
What brain wave state is linked to calm focus (often strengthened through mindfulness)?
Alpha waves (also acceptable: theta waves for deep calm).
Name a breathing technique that involves counting breaths as a grounding method.
Breath counting meditation.
You notice negative thoughts spiraling. What advanced technique helps you separate from them?
Cognitive defusion or labeling thoughts (“This is a thought, not a fact.”).
You must stay still and silent to practice mindfulness.
Fiction — movement, sound, and daily activities can all be mindful.