Mindfulness Basics
What is mindfulness?
Paying attention to the present moment on purpose, without judgment.
What are the 5 senses used in the 5-4-3-2-1 technique?
Sight, sound, touch, smell, taste.
What is the first step to noticing an emotion?
Slowing down and paying attention to your body or thoughts.
What does “eat mindfully” mean?
Eating slowly, noticing taste, texture, and being fully present with the food.
Myth or Fact: You have to clear your mind to be mindful.
Myth – It's normal to have thoughts; mindfulness means noticing them, not clearing them.
Name a benefit of mindfulness.
Reduces stress, increases focus, improves emotional regulation, or supports recovery.
What's grounding used for?
To calm anxiety, reduce dissociation, or return to the present moment.
What does it mean to “name it to tame it”?
Identifying an emotion can reduce its intensity.
How can you be mindful while walking?
Notice the sensation of your feet, your breath, sounds, and sights around you.
M/F: Mindfulness means feeling calm.
Myth – Mindfulness can lead to calm, but it’s about noticing whatever you're feeling.
What does “non-judgmental awareness” mean?
Not labeling thoughts or feelings as good or bad—just noticing them.
Name one way to ground using sound.
Listen to music, a clock ticking, environmental sounds, or your own breathing.
What is emotional acceptance?
Allowing emotions to be present without trying to fight or change them.
Name one routine task you can do mindfully.
Brushing teeth, washing dishes, showering, folding clothes, etc.
M/F: You can practice mindfulness in 1 minute or less.
Fact – Even one mindful breath counts.
What's the difference between mindfulness and meditation?
Meditation is a formal practice; mindfulness can be practiced anytime, anywhere.
Describe a way to use sight to ground yourself.
Notice colors around you, count objects, or describe what you see in detail.
How can mindfulness help reduce reactivity?
It helps create a pause between feeling and reacting.
How can mindfulness help with cravings?
Helps you notice cravings without acting on them, and stay grounded through them.
M/F: Mindfulness is only for spiritual people.
Myth – It’s for anyone and has many secular benefits.
Name three mindfulness-based therapies.
Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT), Dialectical Behavior Therapy (DBT).
Walk us through a 5-4-3-2-1.
5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, 1 thing you taste.
Share a time when mindfulness helped with an emotion.
Open-ended (any honest, reflective answer).
Describe a way to stay mindful during conflict.
Take a breath, pause before reacting, notice your body, and listen actively.
M/F: Mindfulness can reduce relapse risk.
Fact – It helps manage triggers, emotions, and cravings.