Mindfulness

Question 1

Suggestions for better mental health

Answer 1

• treat yourself with kindness

• say “No” when you need to

• step outside your comfort zone

• embrace your mistakes they don’t define you

• be truly (fully) present

• get outside

• cut yourself some slack

• make rest a priority

• make fun a priority

• appreciate good memories

• appreciate what you have

• clear out clutter (physical, emotional)

• move your body

• figure out your priorities

Question 2

Define mindfulness

Answer 2

• Means paying attention in a particular purpose, in the moment, and non judgement.

• The simple and powerful practice of training our attention.

• We are paying attention to what’s happening here and now without judgement.

Question 3

What Sanskrit word does mindfulness come from? What does it translate to?

Answer 3

“Smrti” > that which is remembered

Question 4

What are the three features of mindfulness awareness?

Answer 4

• purpose- mindfulness involves intentionally and purposefully directing your attention rather than it wander.

• presence- being fully engaged and attentive to the present moment

• acceptance- nonjudgmental towards whatever arises in the moment. Sensations, thoughts, and emotions aren’t judged (pleasant/unpleasant) they’re just noticed as “happening” and observed until they eventually pass.

Question 5

Who began work on mindfulness?

Answer 5

Dr. Jon Kabat-Zinn

Question 6

Mindfulness is a ________-_______ practice

Answer 6

Mind - body practice that has been found to even fix psychological and physical health

Question 7

What is the primary psychological change that occurs during mindfulness?

Answer 7

An increased awareness of thoughts, feelings, and sensations in the present moment.

Question 8

What is the ultimate goal of mindfulness?

Answer 8

More aware about your unproductive habits and make intentional decisions. It’s to lead a life with purpose. Slow down time between what we see vs. How we react.

Question 9

What are 2 ways we regulate emotions?

Answer 9

Repression or excessive reactivity

Question 10

What is the 3rd option that mindfulness gives us?

Answer 10

“Being with emotions”

You can separate your raw emotions and the accompanying sensations from thoughts you have about them.

Question 11

Psychological benefits of mindfulness

Answer 11

• Increased awareness of ones mind

• significantly reduced stress, anxiety, and negative emotions

•increased control over ruminative thinking

• Increased mental flexability and focus

• more working memory

• decreased distracting thoughts

• decreased emotional reactivity

• increased capacity for intentional responsive behaviour

• increased empathy, compassion, and consciousness

Question 12

Physiological benefits of mindfulness

Answer 12

• Enhanced immune system functioning

• increase brain density and neural integration in areas responsible for positive emotions, self regulation, and long term planning.

• lowered blood pressure

• lowered levels of blood cortisol

• greater resistance to stress related illnesses such as heart disease

Question 13

Spiritual benefits of mindfulness

Answer 13

• increased self insight and self acceptance

• increased acceptance of others

• increased compassion and empathy

• increased sense of morality, intuition, and courage to change

• increased control over automatic behaviours

• Increased self-discipline

Question 14

How to frame mindfulness

Answer 14

*check handout for explanations

• here now

• non-judging

• patience

• be kind to yourself

• beginners mind

• trust

• non-striving

• acceptance

• letting go

• commitment