Present moment
What does it mean to focus on what is happening right now?
Focusing on the facts
Not worrying about what happened before
Not worrying about what might happen
What does practicing acceptance look like when youre feeling upset?
Practicing acceptance when you're upset means noticing your emotions without judging or trying to change them. It looks like taking a breath, saying “It’s okay to feel this,” and letting the feeling exist without pushing it away.
What does it mean to get stuck on a thought?
Getting stuck on a thought means you start treating it like an absolute truth, even if it’s unhelpful or untrue. It can take over your focus and influence how you feel and act, like being caught in a mental loop you can’t step back from.
True or False: You are your thoughts.
False
What’s something small you did today that matched your values?
Personal answer
What are two ways you can notice with your senses?
What you see around you
Touching or feeling something
What you can hear around you
True or False: Acceptance means youre weak.
False
Whats one way to get unstck from a thought thats helpful?
One helpful way to get unstuck from a thought is to say it out loud remind your a thought is not a fact
Can you notice a thought without doing what it says? Give an example.
Yes! For example, if you think, “I can’t do this,” you can notice the thought but still try anyway, saying to yourself, “That’s just a thought—not a rule I have to follow.”
True or False: Committed action means things always feel easy.
False
True or False: Worrying about tomorrow helps us live in the moment.
False
What is one feeling thats hard for you to sit with and accept
Personal answer
When you’re stuck on a thought you can say this to you’re brain
Fill in the blank: thanks for the ______
Feedback
Why is it helpful to remember that your feelings and thoughts don’t define you?
It’s helpful because it reminds you that feelings and thoughts are temporary experiences, not your whole identity. This helps you avoid getting stuck or overwhelmed and gives you freedom to choose how to respond.
How do values help you make good choices?
Values are like your own personal compass. They help you figure out what really matters to you, so you can make choices that feel right and meaningful. When you keep your values in mind, it’s easier to pick what’s best for you—not just what feels good for a little bit.
Whats one thing you can do to come back to the present when youre distracted?
One thing you can do is name five things you can see around you. It grounds your mind in the present moment using your senses.
Whats one thing you can say to yourself when a tough situation shows up?
One thing you can say is: "This is hard, but I can handle it."
True or False: You have to believe every thought your brain gives you.
False
Where do you feel like you are your truest you?
my truest self shows up when I’m relaxed and fully focused
Whats the difference between a committed action and a value?
A value is what’s important to you—like kindness, honesty, or creativity. A committed action is the choice you make to actually do something that matches that value, like helping a friend or telling the truth even when it’s hard. Values are the why, and committed actions are the what you do.
Why is it helpful to notice your thoughts and feelings without judging them?
Noticing your thoughts and feelings without judging them helps you create space to respond calmly instead of reacting automatically. It builds self-awareness, and allows emotions to pass more easily.
Why might fighting your feelings sometimes make them some unhelpful patterns stronger?
Fighting your feelings can make unhelpful patterns stronger because it gives those emotions more power and attention. When you resist or suppress them, they often come back louder or show up in other ways, like stress or irritability. Accepting them helps break the cycle.
Think of a powerful thought you have that doesn’t make you feel very good about yourself. What could you say back to it?
“I’m doing my best, and that’s enough.”
"No mud No Lotus"
Explain the sky metaphor for self as context where you are the sky and you’re thoughts/feelings are like the weather
Imagine you are the sky—vast, open, and steady. Your thoughts and feelings are like the weather: sometimes sunny, sometimes stormy, sometimes cloudy.
No matter what the weather is doing, the sky itself stays the same—big and calm underneath it all. This means you aren’t your thoughts or feelings; you’re the steady space that notices them come and go. Just like the sky doesn’t fight the weather, you can allow your thoughts and feelings to be there without getting caught up in them.
Share one thing you want to keep trying, even when its hard. Why is it worth it?
It’s worth it because pushing through the hard stuff helps you grow, learn, and get closer to what really matters to you. That effort builds strength and confidence, and even if things don’t go perfectly, you’re still moving forward.