Mindfulness Skills
Engaging in sitting or walking meditation focuses attention on the breath or the sensations in the body, fostering present-moment awareness.
What is meditation?
This is "Intentionally living with awareness in the present moment, without judging/rejecting the moment and without attachment to the moment."
What is Mindfulness?
This activity helps you to be mindful by asking you to name: 5 Things that you can See 4 Things that you can Touch 3 Things that you can Hear 2 Things that you can Smell 1 Thing that you can Taste
What is Grounding with 5 senses?
Describe an item in the room around you with at least 5 different descriptions (what it looks like, feels like, tastes like, etc.)
Freeform
POP QUIZ!!
Explain the concept of mindfulness.
What did you learn today?
This involves lying down and mentally scanning the body from head to toe, noticing areas of tension and relaxation without judgment.
What is a body scan?
This is a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.
What is Anxiety?
This activity involves focusing your attention on specific things as prompted/directed, such as the breath or a specific thought or emotion.
What is Guided Meditation?
Using digital resources like meditation apps that offer guided practices and reminders to stay present.
Bonus: Name 2
Mindfulness Apps
POP QUIZ!!
Identify the benefits of utilizing a mindful approach in daily living.
What did you learn today?
Taking time to focus on the taste, texture, and smell of food while eating slowly, which enhances the enjoyment of meals and promotes awareness of hunger cues.
What is mindful eating?
A sleep disorder where people may have difficulty falling asleep, or staying asleep as long as desired.
What is Insomnia?
This practice involves noticing and documenting good things that have happened or pleasant experiences.
What is a Gratitude Practice (or Accumulating Positive Experiences)?
Give an example of mindful movement.
Examples include: yoga, martial arts (such as Qigong, tai chi, akido, and karate), spiritual dancing, hiking, horseback riding, and walking.
Explain how you can use mindfulness to identify thoughts, feelings (body sensations), and emotions.
Freeform. Example: observing, noticing, being in the moment, understanding and naming thoughts/emotions.
Paying attention to the sensations of walking, such as the feel of the ground beneath the feet, the rhythm of the body, and the surroundings, encouraging a deeper connection to the environment.
What is mindful walking?
A state of low mood and aversion to activity that can affect a person's thoughts, behavior, feelings, and sense of well-being.
What is Depression?
This technique involves slowing down the breath and counting as you focus on breathing.
What is paced breathing (or square breathing, hourglass breathing)?
Explain Square Breathing or Hourglass Breathing.
Square Breathing: Breathe in for 4-count, hold for 4-count, breathe out for 4 count, hold for 4-count and/or repeat 4 times.
Hourglass Breathing: Breathe in for 4-count, hold for 6-count, breathe out for 8-count.
Mindfulness should be practiced ______!
Daily!
This is the core skill of mindfulness - intentionally focusing your attention and using skills like 5-4-3-2-1, breathing exercises, etc. in order to return to the present moment.
What is Grounding?
Sought through prayer and meditation to improve our conscious contact with God as we understood Him, praying only for knowledge of His will for us and the power to carry that out.
What is Step 11?
Cultivating feelings of compassion and love for yourself and others through guided phrases. (Positive Affirmations)
Loving-Kindness Meditation:
Demonstrate mindful listening by describing at least 4 things you can hear at this time.
Freeform.
A mental training practice that teaches you a mental training practice that teaches you to slow down racing thoughts, let go of negativity, and calm both your mind and body to slow down racing thoughts, let go of negativity, and calm both your mind and body.
What is Mindfulness Meditation?