Core Mindfulness Skills
Noticing thoughts, feelings, and sensations without trying to change them, also called "wordless watching"
Observe
What has hands but can't clap?
A clock
What are the 3 States of Mind?
Reasonable Mind, Emotional Mind, and Wise Mind
Name the only mammal that can fly
A bat
My family member keeps interrupting me. I notice that I am getting frustrated and have the urge to be mean to them. I silently repeat warm wishes to them, even though I am frustrated.
Loving Kindness
Letting go of labels such as "good" or "bad," "should" or "shouldn't"
Nonjudmentally
I'm tall when I'm young and short when I'm old. Who am I?
A candle
My current mood, emotions, or urges rule me. Who am I?
Emotion Mind
What is the only food that never spoils?
Honey
I'm feeling anxious. Instead of reacting to the anxiety or trying to make it go away, I begin to notice my heart rate increasing, my breathing getting faster, and my thoughts racing. I just notice what is happening without trying to change it.
Observe
Putting words to your experience or labeling it
Describe
The more you take, the more you leave behind. What am I?
Footsteps
I am focused on the facts, reason, and logic. Sometimes I lack empathy and dismiss feelings. Who am I?
Reasonable Mind
What is the term for fear of the marketplace (also known as fear of crowds)?
Agoraphobia
I got a bad performance review at work. I start to think, "I'm such an idiot. I'm terrible at this job." I notice these thoughts coming in, and I stop labeling them. I begin to tell myself, "I got a worse outcome than I wanted. I'm disappointed, but this review doesn't define me."
Nonjudgmentally
Fully immersing yourself in the experience
Participate
What has to be broken before you can use it?
An egg
My feelings matter, but so do the facts and consequences. I use my intuition and listen to my gut. Who am I?
Wise Mind
What is the name of the company in the TV show The Office?
Dunder Mifflin
I skipped exercising several days in a row, and now I feel like I need to work out every day for longer to make up for the lost time. I realize I don't have to choose between doing nothing and doing too much. I come up with a realistic plan to continue on a routine while allowing myself time to rest and recover.
Walking the Middle Path
You’re in an argument and want to prove you’re right, but instead you listen and respond calmly because it helps the situation. Which skill are you using?
Effectively
What has a heart that doesn’t beat?
An artichoke
I am practicing moderation and balancing opposing forces. I can accept what is and work towards change. What am I doing?
Walking the Middle Path (to wise mind)
What is the largest organ in the human body?
Skin
I want to quit my job after having yet another frustrating interaction with my supervisor, but I need the job for the pay and benefits. I pause and consider both sides. I decide to wait until I am more calm before making a final decision.
Wise Mind