Mindfulness basics
What does it mean to be mindful?
Paying attention to the present moment intentionally and without judgement
Name the 5 senses
Sight,hearing,smell,taste,touch
What happens to your body when you take a slow deep breath?
It can slow down your heart rate relax your body and decrease physical tension
What is an emotion?
A feeling or psychological response to an experience or situation.
What does grounding mean?
A tool to help bring your attention back to the present moment
What is the opposite of being present?
Focusing on the past or the future instead of the present.
What is one thing you can notice through touch?
Anything you can physically feel,such as clothing,a chair,temperature,or texture.
Name one type of intentional breathing exercise
Box breathing, diaphragmatic breathing, 4-7-8 breathing,paced breathing.
Name 3 emotions
Any 3 emotions!
Name one grounding tool
Any of them are correct!
Name one benefit of mindfulness
Reduce stress,improved emotional regulation,increased awareness,better concentration
What sense helps you notice smell?
Smell
Why can focusing on your breath help you stay present?
It gives your attention an anchor in the present moment.
Why is it important to identify your emotions?
Identifying emotions helps us understand what were experiencing and what we may need
What is the 54321tool?
5 things you can see,4 things you can touch,3 things you can hear,2 things you can smell,1 thing you can taste
Why is mindfulness different from clearing your mind?
Mindfulness isn't about having no thoughts,its about noticing thoughts without automatically getting caught up in them
Name three things you could observe using your senses right now!
Any three appropriate observations
What is box breathing?
Inhale for 4 seconds, hold for 4 seconds, exhale for 4, hold for 4
What does it mean to sit with an emotion?
Allowing an emotion to be present without immediately avoiding,suppressing, or acting on it
When might grounding be helpful?
During anxiety,strong emotions,cravings,conflict,dissociation, or feeling overwhelmed
How can mindfulness help with emotional regulation?
It creates a space between an emotion and our response allowing us to pause and choose how to respond
How can using your senses help when you're overwhelmed?
Focusing on sensory information can redirect attention away from overwhelming thoughts and back to the present
When might intentional breathing be useful in everyday life?
During stress,anger,cravings,anxiety,conflict,or before making an important decision
How can mindfulness help us respond instead of react to an emotion?
Mindfulness allows us to notice the emotion,pause, and make a choice rather than immediately acting on impulse
Explain how grounding can bring someone back to the present moment
Shifts attention from distressing thoughts or emotions happening in the here and now