Introduction to Mindfulness

Skill Exercise:  Mindful Breathing

Skill Sheet:  Detached Mindfulness

What is Mindfulness?

  • Meditation skills that are utilized in spiritual, medical and wellness settings
  • Useful in reducing symptoms of emotional distress, chronic pain, addiction
  • Key to experiencing compassion, connection and empathy
  • Snapshot of what exactly is happening at a precise moment outside of what happened in the past or what will happen in the future
  • Awareness of sensations
  • Noticing without judging (good or bad) yourself, the circumstances, or other people
  • Time never stands still and every second is unique 
  • Allows us to move past good or bad thoughts that do not serve us and to see situations with fresh perspective


  • The opposite of mindfulness
  • When our mind is thinking about something else or many different things
  • Being far more critical of ourselves than we would ever be of another person
  • Thoughts that we have all responsibility for something and that we must go it alone
  • Distraction, disorganization, doing one thing while thinking of another, lost in thought
  • Jumping to conclusions without having evidence or not considering it
  • Lacking awareness of details…failing to notice conversation, surroundings, sounds, smells, colors or textures

How Can We Move Into Mindfulness?

  • Focus with intensity on 1-3 physical objects that are right where you are
  • Eye Movement
  • Mindful Breathing that allows you to focus on your breath
  • Engage in a mindfulness skill such as counting backwards from 10,000.  

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