MINDFUL BASICS
What word describes paying attention to the present moment without judging it
Mindfulness
Name one thing you can see around you right now.
Any observation—lamp, wall, window, etc.
What part of your body moves when you take a deep breath?
Chest, belly, nose, etc.
Show or name one movement you could do mindfully.
Stretching, wiggling toes, slow walking, etc.
Name one time of day you might try being mindful.
Morning, bedtime, before eating, etc.
True or False: Mindfulness means trying to stop all your thoughts
False
Which sense would you use to notice birds singing outside?
Hearing
How can focusing on your breath help when you feel nervous?
It helps you calm down or feel more peaceful.
What does “moving mindfully” mean to you?
Paying close attention to how your body feels as you move.
What’s one thing you could do if you notice your thoughts drifting during mindfulness?
Gently bring attention back, take a deep breath, notice a sound, etc.
Name one reason people practice mindfulness.
To relax, to feel less stressed, to notice feelings, to focus, etc.
What’s something you could touch mindfully at home?
A soft blanket, a pet, a warm mug, etc.
True or False: You have to sit still to practice mindful breathing.
(False)
Name an everyday movement you could try doing mindfully at home.
Brushing teeth, washing hands, walking to another room, etc.
Finish this sentence: “Being mindful helps me…”
Relax, notice feelings, feel better, focus, etc.
If you're being mindful, what are you focusing on?
The present moment, what’s happening right now
If you eat a piece of fruit mindfully, what sense might you notice first?
Taste or smell
Show or describe how you would take a slow, mindful breath.
Inhale slowly, pause, exhale slowly
If you’re doing a mindful walk, what could you notice?
The feeling in your feet, the air, sounds, what you see, etc.
What’s one daily routine you could turn into a mindful habit?
Eating, showering, walking, making the bed, etc.
What could you say to yourself to gently bring your mind back when it wanders?
“It’s okay, just come back to now,” or “Let’s focus again”
Describe how you could use all five senses to be mindful when you take a shower.
Feel the water, hear the sound, see the steam, smell soap, taste water if it splashes, etc.)
What’s one way to notice your breath if your mind keeps wandering?
Feel the air in your nose, put a hand on your belly, listen to your breath, count your breaths, etc.
Describe how you might do a “mindful stretch” right now even if you’re just sitting.
Slowly raise arms, notice muscles, feel the stretch, pay attention to how it feels
Imagine you’re teaching someone else to be mindful. What’s one tip you’d give them?
It’s okay if your mind wanders, just notice; be gentle with yourself; pay attention to your senses; etc.