Mindfulness WHAT Skills
Pick a flower outdoors and notice how it looks and smells
What is Observe?
See but don't evaluate as good or bad, accept each moment, acknowledge the difference between helpful and harmful, state only the facts.
What is Non-Judgment?
Yelling at another resident for losing your Crayons
What is Emotional Mind?
Wrist part connected to the hand
What is Brainstem? Also what is survival mode or gas pedal?
Stop, don't move, freeze...
What is the 'S' in the Stop skill
Noticing your body sensations; paying attention; controlling your attention; practicing wordless watching
What is OBSERVING
Be completely in the moment, Do one thing at a time, let go of distractions, and don't multi-task
What is One-Mindfulness?
Taking an inventory of your snacks to see what you need to order from canteen.
What is Reasonable (or Logical) Mind?
Thumb of the hand
What is Amygdala? Or What is releases stress signals with threat? Or what is memory and learning?
Proceed Mindfully
What is the "P" in the STOP Skill?
Putting words on the experience; labeling what you observe; unglue your interpretations and opinions
What is DESCRIBING
When someone is mean to you saying, "She must be having a bad day." INSTEAD of "She's really rude!"
What is Non-Judgment?
Receiving news that your boyfriend or girlfriend wants to break-up. You cry and are upset, but you decide "It's probably for the best" and don't have a temper tantrum OR you don't act out.
What is Wise Mind?
Middle part of hand
What is Limbic System? Or What is Emotional Brain? What is Fear and Pleasure?
Observe what is going on inside your body, and observe what is going on around you
What is the "O" in the STOP Skill?
Fully entering into the present moment; becoming one with whatever you are doing; go with the flow
What is PARTICIPATING
Pay attention to every aspect of making your bed
What is One-Mindfulness?
Another resident screams at you and tries to pick a fight with you, but you choose to walk away instead.
What is Wise Mind?
Bottom corner of hand
What is Hippocampus? Or What is Files memories? Or What increases cortisol (stress hormone)?
Think or Take a Step Back
What is the 'T' in the STOP Skill?
Doing the balancing egg exercise, doing the Rain Dance, or writing the alphabet backward.
What is participating?
Being mindful of your goals in the situation, focus on what works, play by the rules, act as skillfully as you can, and let go of willingness and sitting on your hands.
What is EFFECTIVELY?
Counting to 100 silently
What is Reasonable (or Logical) Mind?
Fingers
What is Neocortex? Or What is Higher Functioning? What is Rational Brain? What is Self-regulation?
I notice/observe my heart is racing when I become angry.
What is OBSERVE in STOP Skill?