MINDFULNESS

Mindful Activities

100

An activity that include posture, breathing, control of subtle forces, cleansing the body-mind, visualizations, chanting of mantras, and many forms of meditation.

What is Yoga?

200

The 4 Goals of Mindfulness:

What are: 1.) To Reduce Suffering 2.) To Increase Happiness 3.) To Increase Control of your Mind 4.) To Experience Reality as it is

300

To Just Notice (To notice body sensations or breathing patterns, etc.)

What is OBSERVE?

400

A recognition or statement that a person or their feelings or opinions are valid or worthwhile. Accepting our feelings and emotions is a simple method of managing highly intense emotions. Instead of keeping them locked inside us, or denying how we feel, which can actually make our current emotions more intense, this process can soothe intense feelings and make them more manageable. It can be used on your own emotions or in friendships/ relationships with others.

What is VALIDATION?

500

Mindful listening is a way of listening without judgment, criticism or interruption, while being aware of internal thoughts and reactions that may get in the way of people communicating with you effectively. When you listen mindfully, you are fully present in the moment, which means you can absorb the speaker's whole message, and s/he can feel heard and respected. By being present, cultivating empathy, and listening to your own cues, you can learn to let go of reactions and other distractions that block your understanding, so that you remain open and receptive to other people's ideas.

What is Mindful Listening?

Definitions

100

Present-moment awareness. An open and friendly willingness to understand what's going on in and around you- physically and mentally, and without judgment.

What is Mindfulness?

200

An emotion characterized by an unpleasant state of inner turmoil, often with nervousness, pacing back and forth, somatic complaints like belly aches, and constantly thinking about things over and over. Having a bad feeling of dread regarding an event that is coming up.

What is Anxiety?

300

A sleep disorder where people have trouble sleeping. They may have difficulty falling asleep, or staying asleep as long as desired.

What is Insomnia?

400

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 Depression?

500

The feeling of being thankful and showing appreciation for the good things in your life, whether big or small.

What is Gratitude?

Demonstrations

100

Describe an item from your lunch w at least 5 different descriptions (what it looks like, feels like, tastes like, etc.)

.

200

Describe your Safe Place with at least 5 different descriptions (What you could see, hear, smell, feel, etc.)

..

300

Demonstrate gratitude

I am thankful for . . .

I appreciate . . .

400

Demonstrate how to do Square breathing...

....

500

Demonstrate mindful listening by describing at least 4 things you can hear at this time.

.....

Relaxation Techniques

100

A quick relaxation technique with your attention focused on breathing: deep inhalation and holding the breath for a few seconds (try 5 seconds) before exhalation. You can make a square using your finger (up=breathe in through your nose; side, and down= hold the breath; over=exhale out your mouth)

What is Deep Breathing or Square Breathing?

200

Creating a mental location that you visualize to enhance your meditation and reduce your stress.

What is Safe Space (or Place)?

300

To calm your emotions and slow your mind and your breathing to a point where you can 'feel' a lot more going on around AND inside you. It's like a state of alertness, but really relaxed at the same time. You can also interlock your arms; and or interlock your legs and purposely stretch to create relaxation.

What is Centering Yourself?

400

A daily practice that may alter the brain’s neural pathways, making you more resilient to stress. One would sit up straight with both feet on the floor. Close their eyes. Focus their attention on breathing and/or reciting a positive mantra such as “I feel at peace” or “I love myself.” Let any distracting thoughts float by like clouds. Remind yourself gently to get back to your focus.

What is Meditation?

500

When you pick up a pencil and let your imagination take over the page, this creative activity helps you feel calm and focused

What is drawing?

Jeopardy

100

I’m an odd number. Take away one letter, and I become even. What am I?

Seven

200

I have cities but no houses, forests but no trees, and rivers but no water. What am I?

A map

300

I’m tall when I’m young and short when I’m old. What am I?

A candle

400

What has words but never speaks?

A book

500

Why is Europe like a frying pan?

Because it was Greece at the bottom