States of Mind
The state of mind in which people are most likely to act impulsively.
Emotion Mind
The three mindfulness skills are:
1) Wise Mind 2) "What" Skills 3) "How" Skills
The 3 "What" skills are:
1. Observe
2. Describe
3. Participate
HOW we practice mindfulness
Examples of judgement words include (Name at least 2):
Good & Bad, Right & Wrong, Pretty & Ugly, Should & Shouldn't, Smart & Stupid, Fair & Unfair, etc.
The combination of emotional mind (your feelings) and rational mind (the facts).
Wise Mind
Mindfulness is something you either have or don't have. It DOESN'T require practice. (True or False)
FALSE! Mindfulness requires lots of practice and may not come automatically at first! Stick with it!
In this "what" skill you put words to your experience.
Name the skill: When you are eating, eat. When you are walking, walk.
One-Mindfully
External events/experiences are noticed through (Name at least 2):
Our five senes! Sight, taste, sound, touch, and smell.
The state of mind someone is in when they are thinking only of the facts.
Reason Mind/Reasonable Mind
Being able to quiet our minds so that we can notice what is happening inside/outside of ourselves and effectively participate in the moment.
Mindfulness
This "what" skill is about becoming part of our experience. We are no longer just watching- we are now acting.
Participate
Name the skill: Identifying our emotions and opinions and not mistaking them for facts.
Non-Judgmental Stance
Internal events/experiences include (Name at least 2):
Thoughts, Body Sensations, Emotions, Urges
This state of mind is sometimes call our intuition.
Wise Mind
MindLESSness is the opposite of Mindfulness. A person who is mindless may (Name at least 2 things):
Not noticing thoughts, less likely to think about decisions (acting impulsively), more likely to miss out on fun because we are worried or distracted, more impacted by stressful situations, might not be able to use skills effectively
The "what" skill in mindfulness where individuals sit back and watch internal and external experiences.
Observe
Name the 4 steps that can help us be One-Mindful:
1. Focus on one thing at a time
2. Notice when you get distracted or your mind wanders
3. Re-focus on one thing at a time
4. Repeat steps 2 and 3 as often as needed
Using the Describe skill, the thought "I'm so dumb" would be rephrased to:
"I had the thought of 'I'm so dumb.'"
You are feeling depressed and anxious today and have a big exam. You say to yourself "I know I feel sad and a little nervous today, it might be because of the test, Maybe I can do some deep breathing to help me feel better or talk to my friend for support" What state of mind are you in?
Wise Mind
When we are mindful we can (Name 2 things):
Notice our thoughts without being overwhelmed by them, Make planned decisions and avoid acting impulsively, Be focused on and appreciate fun times, Feel more calm and relaxed (even in stressful situations), Use skills to help us act Effectively and feel better.
Why do we use the "what" skills?
To help us gather information so that we understand the situation, make planned decisions, and to help us use skills effectively.
Name the skill: Identifying your goals in a situation, letting go of emotions and judgements that get in the way and intentionally making decisions that will help you achieve your goal.
Effectively
True or False: Self-compassion is important when practicing mindfulness skills.
TRUE! Mindfulness skills can be difficult at first and require lots of practice (which means experiencing moments of "failure"). Being frustrated with ourselves makes it harder to continue practicing. Self-compassion allows for us to continue moving forward with skill practice.