Mindfulness

Question 1

Why is mindfulness particularly important right now?

Answer 1

It’s an incredibly difficult time right now, and we need to make sure we are not adding any extra anxiety and stress to our lives by BY TAKING CHARGE WHERE WE CAN. Although we can’t control external stressors, WE CAN BUILD GREATER INNER RESILIENCE.

Question 2

What is the best way to look at mindfulness for you and john?

Answer 2

Just like you train your body, you can TRAIN YOUR MIND.

Question 3

How does mindfulness relate to emotional reactivity?

Answer 3

It reduces the emotional reactivity, that can be harmful to both ourselves and those around us.

Question 4

Why is redirecting the mind important?

Answer 4

If you become skilled at redirecting the mind (in a gentle way) you can move away from thoughts and feelings that don’t serve you well.

Question 5

Is mindfulness about stopping thoughts?

Answer 5

Mindfulness isn’t about stopping thoughts, it’s about RECOGNISING WHAT’S HAPPENING IN YOUR MIND from moment to moment, and not getting so caught up and hijacked by the wandering mind.

Question 6

What is wrong with having an untrained mind?

Answer 6

An untrained mind gets caught up in inner and outer distractions, which means we end up with little control over what we are paying attention to. We can get caught up in anxious thinking about things future or ruminating on past regrets.

Question 7

Why is a trained mind good?

Answer 7

A trained mind is more steady and doesn’t get as lost in the type of thinking that amplifies our suffering. We become more attentive and present to the good moments, but also more steady and balanced when we hit rough patches.

Question 8

What is the mindful STOP?

Answer 8

It’s a way to integrate mindfulness into your day. 
Stop
Take three mindful breaths
Observe your body, release any tension 
Proceed with your day

Question 9

What is RAIN meditation?

Answer 9

Recognise what’s going on
Allow the experience to be there, just as it is
Investigate with interest and care
Nurture with self compassion

Question 10

What are the 5 obstacles that commonly arise in meditation practice (and life)?

Answer 10

Desire (craving, wanting)
Aversion (not wanting)
Lethargy 
Restlessness 
Doubt 

DALRD

Question 11

How does Elise define desire?

Answer 11

Desire (craving) is the force that makes this present moment feel unsatisfying. We long for things to be different from how they are right now.

Question 12

How do you cope with craving during meditation?

Answer 12

Rather than acting on the craving or following it into rumination, just observe the feeling of craving rather than the object we crave. Don’t fall into old habits.

Use mindful ABCs

Question 13

What are mindful ABCs?

Answer 13

A -acknowledge that a craving is present
B - be open and breathe.
C - curiously explore

Question 14

Tell me about mindfulness in daily life.

Answer 14

Mindfulness isn’t about simply putting aside 20 minutes a day and then being unmindful for the rest of the day.

It’s something that we want to bring to all moments in our lives. Notice when you are getting lost in thinking, catastrophising, etc

Don’t judge, just notice and be aware. It will help you from getting lost in unhelpful thought loops.

Question 15

What are the key elements that make a difference in relationships?

Answer 15

ARE

Accessabilty
Responsiveness
Engagement

The key element isn’t conflict- all couples fight. The difference is that happy couples can repair things by moving to a place where they are ARE.

Question 16

Memorise this re managing emotions:

Answer 16

Having the skills to manage our own emotions is the key ingredient in allowing us to meet another person with less emotional reactivity and greater wisdom.

Question 17

What is the ABC of emotional first aid?

Answer 17

A. Acknowledge the emotion. Pause in the midst of an overwhelming emotion and label it.

B. Be open and breathe.
Rather than trying to push the emotion away, be open and stay with the emotion in a rational way.

C. Curiously explore.
Where do I feel this emotion in my body? What am I believing?

D. Don’t be hard on yourself and de-identify with the emotion.

Question 18

What are the benefits to you of loving kindness meditation?

Answer 18

It gives us the ability to look at ourselves and others with kindness instead of reflexive criticism.

It invites us to care for ourselves unconditionally instead of thinking “I will hate myself if I make a mistake

Question 19

How can mindfulness help us to have more courage?

Answer 19

Courage isn’t the absence of fear - it’s the ability to move forward despite the fear.

Mindfulness can help us learn how to stay with difficult emotions.

It can help us to stay calm in the face of fear,but also become less fearful because we are more resilient and know that we can handle difficulties with greater resilience.

Question 20

Memorise this re courage:

Answer 20

Time passes quickly, and this moment is as good as any to change things and take healthy and courageous risks to live in a way that reflects what we really want for ourselves. Take brave steps.

Question 21

What self-compassion exercise do you want to practice?

Answer 21

When you find yourself in a difficult situation where things haven’t gone as you wanted or where you are feeling self critical, take a moment to put your hand on your heart as a way of caring for yourself.