Mindfulness 101
This is the basic definition of mindfulness: Paying attention to the ______ moment on purpose and without judgment.
What is the present?
This almond-shaped part of your brain is the "Alarm System" that triggers the fight-or-flight response.
What is the amygdala?
This "Square" breathing method involves breathing in for 4, holding for 4, out for 4, and holding for 4.
What is box breathing?
This popular grounding technique starts with finding 5 things you can ______ with your eyes.
What is see?
This is a 2025 "Digital Mindfulness" tip: Before you click on an app, take one deep breath and ask yourself, "Why am I ______ this?"
What is opening / checking / looking at?
Mindfulness is like a "workout" for this organ in your body.
What is the brain?
This is the "Control Center" or "CEO" of your brain that helps you make calm, logical decisions.
What is the prefrontal cortex?
This "nature-themed" breath involves smelling a flower (inhale) and blowing out a ______ (exhale)
What is a candle?
In the 5-4-3-2-1 technique, you look for 4 things you can physically ______.
What is touch / feel?
This "S.T.O.P." acronym stands for: Stop, Take a breath, Observe, and ______ (move forward).
What is proceed?
True or False: To practice mindfulness, you must sit perfectly still in a quiet room for an hour.
What is False? (you can be mindful while walking, eating, or even playing sports).
When you take deep, slow breaths, you send a signal to this "V" nerve to tell your body it is safe.
What is the Vagus Nerve?
In "4-7-8 Breathing," this is the number of seconds you should spend on the exhale to slow down your heart rate.
What is 8 seconds?
This "Glitter Jar" or "Snow Globe" metaphor describes how our thoughts look when we are stressed. What happens to the glitter when we stop shaking the jar?
What is settles to the bottom / water becomes clear?
True or False: Mindfulness can help you perform better in sports by keeping your mind on the current play instead of a past mistake.
What is True?
This "A" word refers to the opposite of mindfulness—it's when you do things like scrolling on your phone without really thinking about it.
What is autopilot?
This stress hormone levels out when you practice mindfulness regularly, helping you feel less "on edge."
What is cortisol?
This is the "Hoberman Sphere" or "Expanding Ball" breath—your stomach should do this as you inhale.
What is push out / expand like a balloon?
This is a "Mindful Bite": Paying attention to the texture, temperature, and ______ of your food instead of just rushing to finish it.
What is flavor / taste?
This "L.K." practice involves sending kind thoughts to yourself, your friends, and even people you find difficult.
What is loving-kindness?
This "O" word describes the part of mindfulness where you simply watch your thoughts pass by like clouds, without getting "stuck" in them.
What is observing?
This term refers to your brain's ability to physically change and grow stronger the more you practice a new skill like mindfulness.
What is neuroplasticity?
Why is the "Exhale" more important than the "Inhale" when you are trying to calm down?
What is: long exhales activate the Parasympathetic Nervous System / Rest-and-Digest mode?
This grounding tool involves "scanning" your body from your toes to your head to see where you are holding tension.
What is a body scan?
This "Anchor" is the one thing that is always with you and always in the present moment, which you can always return to if your mind wanders.
What is your breath?