Introduction - Weeks 1-3 - Mindfulness Lesson Flashcards (Version 1)

Question 1

What are the five major goals of mindfulness practice?

Answer 1

Less suffering, greater fulfillment, knowing yourself at a deeper level, behavior change, and developing the spirit of loving service

Question 2

How can mindfulness help you know yourself at a deeper level?

Answer 2

By increasing your awareness of your thoughts, emotions, and physical sensations

Question 3

What is the spirit of loving service?

Answer 3

The willingness to help others without expecting anything in return

Question 4

What is the connection between reality and the universe?

Answer 4

That they are both essential and valid

Question 5

What does it mean to experience your essential goodness?

Answer 5

To connect to the universe and to your essential validity

Question 6

What is mindfulness?

Answer 6

The act of intentionally paying attention to the present moment without judgement

Question 7

What are some benefits of mindfulness?

Answer 7

Increased awareness, decreased stress, and improved focus

Question 8

How can mindfulness be practiced?

Answer 8

At any time, anywhere, while doing anything

Question 9

What are examples of activities that can be used to improve balance?

Answer 9

Yoga, martial arts, and spiritual dancing

Question 10

What is the origin of mindfulness?

Answer 10

From both Western and especially Eastern (Zen) meditation and spiritual practices

Question 11

How is mindfulness learned?

Answer 11

By practicing and observing

Question 12

What is a reasonable mind?

Answer 12

The part of you that plans and evaluates things logically

Question 13

What is an emotion mind?

Answer 13

A state where our thoughts and behavior are controlled by our emotions

Question 14

What are the consequences of being in an emotional mind?

Answer 14

Impulsive decisions and actions

Question 15

How can you balance your emotions with reason?

Answer 15

By using logic and thinking things through before acting

Question 16

What is the wise mind a combination of?

Answer 16

An emotional mind and a reasonable mind

Question 17

What is the difference between observing and describing?

Answer 17

Observing is sensing or experiencing without describing or labeling the experience

Question 18

What is the purpose of describing?

Answer 18

To use words to represent what you observe

Question 19

What is the difference between judgments that discriminate and those that evaluate?

Answer 19

Judgments that discriminate discern or analyze whether two things are the same or different, whether something meets some type of standard, or whether something fits the facts. Judgments that evaluate judge someone or something as good or bad, worthwhile or not, valuable or not

Question 20

What is the purpose of taking a non-judgmental stance?

Answer 20

To describe reality as ‘what is’, without adding evaluations of ‘good’and ‘bad’ or the like to it

Question 21

How do you focus on one thing at a time?

Answer 21

By being mindful of what you are doing in the present moment and not being distracted by other thoughts or stimuli

Question 22

What does it mean to do what works effectively?

Answer 22

Doing what moves you closer to your longterm goals

Question 23

What is the aim of nonjudgmentalness?

Answer 23

To let go of judgments that evaluate as good and bad

Question 24

What is the purpose of being nonjudgmental?

Answer 24

To avoid making assumptions about others

Question 25

How can judgments damage relationships?

Answer 25

People may avoid or retaliate against those who judge them