Practicing Mindfulness

What is Mindfulness?

• Intentionally living with awareness in the present moment

• Without judging or rejecting the moment

• Learning to be in control of your mind, instead of letting it control you

What are Mindfulness Skills?

• Mindfulness skills are specific behaviors that make up mindfulness

  • Choosing what to pay attention to and for how long​

  • Becoming mindful allows you to be conscious of your options in a situation

Being In Control

• Our automatic responses prevent us from

  •  Seeing clearly

  • Solving problems 

  • Expressing emotions effectively 

  • Communicating effectively 

  • Attaining peace of mind

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• Lack of control can cause the inability to stop thinking about certain things, complete/ concentrate on a task or person

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• Some skills that help regain control/ mindfulness are

  • Not judging the space around you, just observing​

  • Coloring pages

  • Taking deep breaths

  • Yoga

  • Meditation

How Skills

• Don't Judge:

  • Don't evaluate as good or bad 

  • Acknowledge your values, your wishes, your emotional reactions, but don't judge them

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• Stay Focused:

  • Focus your attention on only one thing at a time

  • Let go of distractions and notice where your attention shift

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• Do What Works:

  • Be effective, focus on what works

  • Don't let emotions control your behavior

  • Play by the rules

  • Act skillfully as you can to achieve your goals

  • Let go of negative feelings

What Skills

• Observe:

  • Just notice the experience in the present moment

  • Use your five senses to understand your surroundings

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• Describe:

  • Put words on the experience 

  • Describe "who, what, where, and when"

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• Participate:

  • Get in the zone

  • Fully experience whatever you're doing

  • Experience even negative emotions

  • Try to get yourself in Wise Mind
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Activities To Try

• Wash the dishes

• Take a shower

• Wash your hands

• Go on a walk

• Cook a meal

• Journal

• Read