Say it or Swallow it
Say it or Swallow it: You're being really mean.
Why?
Say it.
It's always good to express your feelings.
What is your emotional mind?
it's used when a persons feelings control a persons thoughts and behavior.
True or false: I can't control my emotions.
Why?
True. Emotions come over us naturally, sometimes for no reason.
What is mindfulness?
Awareness of our emotions, thoughts, and body sensations.
Being fully in the moment
Accepting things as they are, without judgement.
This type of meditation involves focusing on your breath in bed.
Bedtime Meditation.
Say it or Swallow it: You talk way too much.
Why?
Swallow it.
It's rude and may hurt someone's feelings.
What is your reasonable mind?
When you make decisions based on facts of a situation.
True or False: I can't control acting out on my anger.
Why?
False. You may not always be able to control getting mad in the first place, but you ALWAYS have control over how you choose to deal with that anger.
How do coping skills help us be more mindful?
Mindfulness is when you are acknowledge what your feeling. Using a coping skill means you are aware you aren't feeling the best, and you are taking steps to get in control of those negative feelings before they become too much.
This type of meditation involves picturing a band of white light moving down your body.
Band of Light Meditation.
Give 3 examples of something you shouldn't say to someone.
Your hair looks dirty.
I can't wait to not be around you anymore.
This is really stupid.
What is your wise mind?
When you are able to take your feelings into account and respond to them appropriately.
How other people affect me.
Is this something you can or can't control?
Why?
Can control!
You can choose to let other peoples actions upset you, or you can choose to let it go and move on.
This coping skill helps our heart rate slow down.
Breathing Exercises.
This meditation involves picturing yourself in a safe relaxing place-people often like pretending to go to a beach during this exercise.
Imagery Meditation.
Give examples of 4 things you should say to people.
That was really helpful!
You look really pretty today!
I'm really happy that your my friend!
Can you help me with my homework?
Give an example of when you used your reasonable mind.
Open ended.
Give 4 examples of things you cant control.
The past
The future
How others feel
Rules in general
This is a coping skill that we practice alot that involves focusing on your breath and getting into a comfortable position.
Meditation.
This type of meditation involves tensing your muscles and then releasing them.
Progressive muscle relaxation.
I don't like this, I think its stupid so I'm not gonna do it! Is this something you should say or swallow? Why?
Swallow it!
It's ok to not like something, but saying it that way is hurtful and rude. There's a way we can say the same thing without it being hurtful.
Give an example of when you used your wise mind to make a decision.
Open ended.
Give 5 examples of things you can control.
Your response to others behavior.
Your boundaries.
How you treat others.
When you forgive someone.
Who you choose to be friends with.
This is a term we use when we need to let go of control and just allow things to be as they are.
Radical Acceptance.
This type of meditation in usually done outside-typically while doing light exercise.
Walking Meditation.