Mindfulness Basics
What is mindfulness?
Paying attention to the present moment on purpose without judgment.
During a body scan, what do we pay attention to?
Physical sensations in our body.
How many counts are used in each side of box breathing?
4 counts.
What is the first step in managing an emotion?
Identifying it.
This pop star behind "Bad Guy" has talked about managing stress, emotions, and mental health while touring.
Billie Eilish
Name one benefit of mindfulness.
Less stress, improved focus, better emotional regulation, reduced anxiety, better sleep.
Name two things you might notice during a body scan.
Muscle tension, heartbeat, breathing, temperature, tingling, soreness, heaviness, etc.
Name the four parts of box breathing.
Inhale, hold, exhale, hold.
What does the Blue Zone typically represent?
Sad, tired, low energy.
What singer often jokes about being a Vermont guy while also advocating for mental health awareness?
Noah Kahan
True or False: Mindfulness means completely clearing your mind.
False.
If you notice tension during a body scan, what should you do?
Notice it without judgment and continue scanning.
If your mind wanders during mindfulness, what should you do?
Gently bring your attention back.
What does the Yellow Zone typically represent?
Worried, frustrated, nervous, excited.
What character from Harry Potter is sorted into Gryffindor despite his fear and self-doubt, showing courage is acting even when you're afraid?
Neville Longbottom
What are the two things mindfulness helps us notice?
What is happening around us and what is happening inside us.
True or False: A body scan is about changing sensations.
False. It's about noticing them.
Name three things you could notice to stay present.
Sights, sounds, smells, physical sensations, breathing.
Why is it helpful to identify your zone?
It helps you choose skills that match your needs.
What character from Star Wars teaches Luke that fear and worry about the future can get in the way of what is happening right now?
Yoda
Why might mindfulness help when emotions are intense?
It creates a pause so we can respond thoughtfully instead of reacting automatically.
Why can body scans be helpful?
They increase self-awareness and help identify stress held in the body.
Being present means focusing on...
What is happening right now, not in the past or future.
Why can practicing with uncomfortable feelings be helpful?
It teaches us that emotions are temporary and that we can handle them without immediately reacting or avoiding them.
This NBA superstar has talked about using meditation and mindfulness to help him stay focused before games.
LeBron James