Mindfulness Flashcards
Basics
What is mindfulness?
Fully present, not reactive to what’s going on around me.
Basics
So…just new-age mumbojumbo?
Nope, retrain your brain, backed by science.
Basics
What’s the practice of mindfulness look like?
No judgement about your emotions, explore them and accept them.
Basics
What’s the goal of mindfulness?
No particular goal, it’s learning how to exist solely in the moment.
Basics
Best example of what mindfulness doesn’t look like?
Mindlessly reactive and running on auto-pilot letting outside stimulus dictate our actions.
Basics
“You are not your _____”
Thoughts – accept your thoughts as transient things, not who you are
Basics
How do you do the actual mental work of mindfulness?
Meditation. Concentrate on what you’re thinking, accept it.
Basics
What is the context around why Mindfulness works?
You can’t get away from your anxiety/stress, so learn to live with it in healthy ways.
Basics
What is the space that Mindfulness creates?
Space between you and the external stresses around you.
Basics
So, I’m really good at Mindfulness…now what?
You can now live with your stress in healthy way. Next step: remove the stressors!
Basics
Why is it so important to acknowledge intrusive thoughts, be non-judgemental, and refocus?
Being unwilling to experience negative thoughts is first in chain leading to mental problems.
Meditation Basics
So meditation is just clearing your mind of all thoughts?
No, it’s recognizing when your mind wanders and bringing it back.
Meditation Basics
How do you start a meditation?
Concentrate on your breath – it’s always there, good way to “ground”.
Meditation Basics
What does your mind do during a meditation?
Just focus on your breath.
Meditation Basics
I’m focusing on my breath, but my mind is wandering.
Be kind to yourself, acknowledge that it happend, return to focusing on breath.
Meditation Basics
Help! I can’t stop my mind from flying all over the place!
Take a moment, observe it, don’t judge, and let it go.
Meditation Basics
What daily meditation do I do naturally?
Walking meditation
Mindful Listening
What is mindful listening?
Using mindfulness (being 100% in the present) while talking to others.
Mindful Listening
Memory aid: two similar words that sum it up?
Intention and Attention
Mindful Listening
What is the intention part of mindful listening?
A genuine interest in listening to your conversation partner
Mindful Listening
What is the attention part?
Use mindfulness to focus 100% on the speaker without distracting thoughts.
Mindful Listening
How do you prepare for Mindful Listening?
Check yourself – any thoughts that will get in the way before starting?
Mindful Listening
How do you practice mindfulness while listening to others?
Without judgement, identify intrusive thoughts and return 100% to speaker.
Mindful Listening
What do you do when the speaker stops?
Reflection of feelings, restate what they said: make them feel heard.
Mindful Listening
What if you don’t agree with the speaker?
Affirm what they said, make them feel heard and understood, then speak.
Loving-Kindness Practice
What is LKP all about?
It’s just affirmations you say to yourself.
Loving-Kindness Practice
Why is LKP a good thing?
You change your hurtful relationship with yourself by reframing.
Loving-Kindness Practice
How do you set the stage for LKP?
Remember things you did out of kindness, celebrate them!
Loving-Kindness Practice
What do you do in LKP?
Silently repeat phrases with some space between them to reflect.
Loving-Kindness Practice
What do the phrases look like? Example?
“May I ____”, like “May I live in happy moments every day”.
Loving-Kindness Practice
What is the mindfulness part of LKP?
When your mind wanders, be kind to yourself and refocus.
Loving-Kindness Practice
What do you visualize during LKP?
You’re in the center of circles of people who were kind to you or inspire you (family, friends, people you read about)…
Preparing for sleep
High-level way to get to sleep?
Start long before bed, wind down.
Preparing for sleep
What do you do before bed?
Dim lights, no screens 1 hour before bed.
Preparing for sleep
What do you do as you get ready for bed?
Mindfulness meditation while you get ready (brush teeth, …)
Preparing for sleep
What do you practice when you get into bed?
Plain meditation – focus on breath, refocus attention.
