UM Quickstart Flashcards
Quickstart: 8 Steps
- CCE & Benefits
- Introduce Technique
- Basic Explanation SHF
- Post Framework Check-in
- Instructions
- Demonstrate
- Practice
- Check in
- Explain CCE
Quickstart 1: Intro
- This technique is used to practice mindfulness
- Defined as 3 Skills, CCE
- Has scientifically proven benefits such as:
Lower stress, being more present, emotional regulation, anxiety, depression, sleep cycle, strengthen immune system, lowers BP - Can be done in seated practice or in daily life
- I like practicing it ______
Quickstart 2: Basic Explanation SHF
This is a labeling practice in which organize all experience into 3 categories.
1. See
2. Hear
3. Feel
4. Inner and outer
6. Active and restful states
- Mind can be quiet or active with inner dialogue
- Emotional peace or active emotions
- Not seeing anything in mind’s eye or seeing mental images
Quickstart 3: Post Framework Check-in
- Does this make sense so far?
- Great! Can you repeat it back to me?
Quickstart 4: Instructions
- Notice where attention goes, moment to moment
- No need to have any particular experience (ex. don’t have emotions, that would just be a restful emotional state)
- Just focus on whatever is happening and decide whether it falls under see, hear or feel
– Give examples - Label it out loud or to yourself. Stay on it for a few seconds before moving on. Keep a steady pace
– Demonstrate - If it disappears, just move onto something new
- If you notice more than one, just pick one. It is ok to let some activity go by. Keeping a steady pace is more important
- Be open with your experience, just let it be whether it is pleasant or unpleasant, inner or outer
Quickstart 5: Demonstrate
- Demonstrate, explaining what you noticed.
- Let them know they don’t need to remember the experience, that was just for demonstration
Quickstart 6: Practice
Guidance:
1. Close your eyes or keep them open
2. Straighten your spine
3. Relax your shoulders
4. Relax your jaw
5. Settle in to the posture
6. Begin noticing where your attention goes
7. wherever it comes to rest, deciding whether it is SHF
8. Stay with it for a few seconds, then repeat the process and see where it goes next
Quickstart 7: Check-in
- Reports or Questions
Quickstart 8: Explain CCE
Now that you’ve had some experience, I’ll explain the skills I mentioned at the beginning, CCE
- When you did this part of practice it was [concentration] because…
- Use student’s experience if possible
6 Cues
- Lost in Thought
- Sleepiness
- Boredom
- Physical discomfort / judgments
- Equanimity
- Distraction
(Cue) Lost in thought
If you get lost in thought, notice if you are seeing the thought…hearing the thought….are there any emotions associated with the thought?
(Cue) Sleepiness
If you get sleepy, straighten your spine, open your eyes. Make sure you hear the labels in your mind, that will help you stay alert
(Cue) Equanimity
Doing your best to just accept whatever you are experiencing, whether it is pleasant or unpleasant. Trying not to fight with any experience.
(Cue) Physical Discomfort / Judgment
If you have any physical discomfort trying to relax around it. If you have judgements doing your best to let go of the judgments
(Cue) Boredom
If you get bored, boredom is an emotion in the body, see if you can find where it is located
