Mindfulness What Skills
True or False: Wise mind is the synthesis of emotion mind and reason mind
True!
True or False: The only good way to practice mindfulness is to sit quietly and notice your breathing.
False: The best way to practice mindfulness it is different for everybody! Practicing mindfulness can include activities such as dance, sports, art, music, etc.
True or False: Reasonable Mind is better than Emotion Mind.
False! Neither one is better/worse than they other.They can both become so strong that we can't access the other mindset. We need the input from BOTH.
True or False: Practicing loving kindness can include sending warm wishes to another person or even to yourself.
True! Loving kindness can be directed to yourself, to others you know, people you don't know, and to all beings everywhere.
What is reinforcement?
Any consequence that increases the frequency of a behavior.
Explain what it means to Mindfully "Observe."
Noticing inside and outside of yourself, using all 5 senses, not pushing away thoughts or feelings, watching your thoughts come and go.
What does it mean to be non-judgemental?
It means not judging things as good nor bad, or identifying things that should/shouldn't be a certain way. Everything simply is as it is. Focus on just the facts.
What is Mindfulness?
Intentionally living with awareness in the present moment without judging or rejecting the moment and without attachment to the moment. It is a practice of reducing suffering, increasing control of the mind, and experiencing reality as it is.
What is Validation?
Finding the kernel of truth in a person's perspective or verifying the facts of the situation. Acknowledging a person's thoughts, emotions, and behaviors have causes and are therefore understandable.
What is Shaping?
Reinforcing small steps progressively getting closer toward a behavior you want.
Which Mindfulness "WHAT" skill is the following an example of? Ex: Naming inside your head what you are experiencing and putting it into words: such as, "My face feels hot. My hands are in fists."
Describe
What does it mean to 'not judge your judgments?'
When we are being mindful, we want to accept whatever thoughts we notice. In other words: don't mentally beat yourself up if you notice that you have started making interpretations/assumptions/judgments
When is Desire for Change of the moment important?
When is Radical Acceptance of the moment important?
Desire for Change allows for making the changes that you want to make and improving your circumstances.
Radical Acceptance acknowledges that reality is the way it is and allows us to be able to manage when there are things we cannot change.
Name 2 of the 6 levels of validation
Pay Attention, Reflect Back, Read Minds, Understand, Acknowledge the Valid, Show Equality
What is Satiation?
Reducing motivation for a behavior and thus decreasing its frequency by providing what is wanted before the behavior occurs. (Example: Giving a child attention so the child doesn't feel the need to cry in order to get attention)
What does it mean to 'Participate' mindfully?
Throwing yourself into whatever you are doing: acting, singing, playing soccer, etc. Focusing on the present moment and fully experiencing it.
Which Mindfulness "HOW" skill is this an example of? Example: Doing one thing at a time in the moment, such as focusing on your sense of smell.
One-Mindfully
Describe taking a visit to the beach while in Doing Mind. Describe taking a visit to the beach while in Being Mind.
Doing Mind: Strict schedule, knowing exactly what you are doing and when.
Being Mind: Doing whatever you feel like, acting on instinct, no plan or timeline.
When is invalidation helpful?
When it corrects important mistakes or stimulates intellectual and personal growth by listening to others views.
What is an extinction burst?
An increase in behavior that happens when ongoing reinforcement of a behavior is stopped. The behavior will first increase before it eventually decreases.
Use the "Describe" skill out loud. Mindfully describe something in this room.
"The painting has blue in it. This table is made of wood. Annie is wearing glasses today."
Which Mindfulness "HOW" skill is this an example of? Example: Noticing that the pace of the breathing in the exercise is too slow so you speed it up to a pace that works for you.
Effectiveness
What is Self Denial? What is Self Indulgence?
Self denial: Moderation, restraint, holding back from instincts and urges
Self Indulgence: Enjoyment, doing what you want, leaning into instincts and urges
Validate me.
Examples: Pay Attention, Reflect Back, Read Minds, Understand, Acknowledge the Valid, Show Equality
Give an example of how you might know you are not in Wise Mind
Examples: Feeling like you HAVE to do something, being out of balance, being too logic or emotion oriented