Main Topics in Mindfulness
Name the three states of mind.
What are Emotion Mind, Rational/Reasonable Mind, and Wise Mind (alt. Doing Mind, Wise Mind, and Being Mind).
This is "Intentionally living with awareness in the present moment, without judging/rejecting the moment and without attachment to the moment."
What is the 5-4-3-2-1 activity?
This activity helps you to be mindful by asking you to name: 5 Things that you can See 4 Things that you can Touch 3 Things that you can Hear 2 Things that you can Smell 1 Thing that you can Taste
Describe an item in the room around you with at least 5 different descriptions (what it looks like, feels like, tastes like, etc.)
Answers will vary
T/F Mindfulness can be beneficial for anyone.
True
What is anxiety?
This is a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.
Explain guided meditation
This activity involves focusing your attention on specific things as prompted/directed, such as the breath or a specific thought or emotion.
List activities that can be done mindfully
Dishes, laundry, driving, etc
T/F Mindfulness helps center ourselves aka find wise mind.
True
What is OBSERVE?
To Just Notice (To notice body sensations or breathing patterns, etc.)
Using the 5 senses
What is insomnia?
A sleep disorder where people may have difficulty falling asleep, or staying asleep as long as desired.
Explain gratitude practice
This practice involves noticing and documenting good things that have happened or pleasant experiences.
Give an example of mindful movement.
Examples include: yoga, martial arts (such as Qigong, tai chi, akido, and karate), spiritual dancing, hiking, horseback riding, and walking.
Explain how you can use mindfulness to identify thoughts, feelings (body sensations), and emotions.
Possible answers: observing, noticing, being in the moment, understanding and naming thoughts/emotions.
What is Mindfulness-Based CBT
CBT+Mindfulness helps us recognize and distance ourselves from negative thought patterns which reduces the impact of stress and anxiety in our lives.
CBT focuses on how our thoughts behaviors and feelings influence each other and MCBT adds mindfulness practices to that understanding.
What is depression?
A state of low mood and aversion to activity that can affect a person's thoughts, behavior, feelings, and sense of well-being.
What is paced breathing?
This technique involves slowing down the breath and counting as you focus on breathing.
Explain Square Breathing or Hourglass Breathing.
Square Breathing: Breathe in for 4-count, hold for 4-count, breathe out for 4 count, hold for 4-count and/or repeat 4 times.
Hourglass Breathing: Breathe in for 4-count, hold for 6-count, breathe out for 8-count.
You should practice mindfulness...
Daily!
List some grounding exercises
This is the core skill of mindfulness - intentionally focusing your attention and using skills like 5-4-3-2-1, breathing exercises, etc. in order to return to the present moment.
What is Cognitive Behavioral Therapy (CBT)?
CBT helps you become aware of inaccurate or negative thinking so you can view challenging situations more clearly and respond to them in a more effective way.
Explain and give an example of Positive Affirmations?
Using self-compassion and creating kind statement you can tell yourself either as part of a daily practice, or as self-soothing statements when emotionally dysregulated.
Examples: May I give myself the compassion that I need. May I learn to accept myself just as I am. May I forgive myself. May I be strong and full of courage. May I be patient. May I develop skills to help myself.
Demonstrate mindful listening by describing at least 4 things you can hear at this time.
Answers will vary
A mental training practice that teaches you a mental training practice that teaches you to slow down racing thoughts, let go of negativity, and calm both your mind and body to slow down racing thoughts, let go of negativity, and calm both your mind and body.