Meditation techniques and mindfulness concepts
20 cards · practical
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| Front | Back |
|---|---|
| Mindfulness | Nonjudgmental awareness of present-moment experience Core of many secular and Buddhist practices; involves attention and acceptance. |
| Meditation | Training attention and awareness through structured practice Umbrella term for many methods including mindfulness and concentration. |
| Mindfulness of Breathing | Rest attention on sensations of the breath Traditional anapanasati; a common anchor for beginners. |
| Focused Attention Meditation | Sustain attention on one object, returning when distracted Builds concentration; the object can be the breath, a mantra, or a candle. |
| Open Monitoring Meditation | Observe experience moment-to-moment without a chosen focus Emphasizes nonreactive awareness of thoughts, feelings, and sensations. |
| Noting | Briefly label experiences to maintain awareness Used in Mahasi-style insight practice to reduce identification with thoughts. |
| Body Scan Meditation | Systematically move attention through bodily sensations Key MBSR practice; strengthens interoceptive awareness and relaxation. |
| Walking Meditation | Practice mindful awareness while walking Focus on lifting, moving, and placing the feet and changing sensations. |
| Loving-Kindness Meditation | Cultivate goodwill toward self and others through phrases Often uses repeating phrases of well-wishing; supports positive affect. |
| Compassion Meditation | Cultivate empathy and wish to relieve suffering Trains care and warmth toward others and oneself; complements loving-kindness. |
| Non-judging | Observe without evaluating thoughts or sensations Reduces reactivity; highlighted among Kabat-Zinn’s attitudes of mindfulness. |
| Beginner’s Mind | Approach experience with openness and curiosity Zen shoshin; let go of preconceptions to see each moment freshly. |
| Non-reactivity | Notice inner events without impulsive response A key facet of mindfulness measured by the Five Facet Mindfulness Questionnaire. |
| Acceptance | Allow experiences to be present without resistance Central to mindfulness-based approaches; reduces struggle with thoughts. |
| Anchor | Chosen focus that steadies attention, often the breath Return to the anchor whenever the mind wanders to build stability. |
| Handling Distraction | Notice, let go, and gently return to the anchor Mind-wandering is normal; reorient kindly without self-criticism. |
| Posture | Upright, relaxed, and stable for alertness and ease Align the spine; use a chair or cushion so the body is steady yet comfortable. |
| STOP Technique | Stop, Take a breath, Observe, Proceed A quick on-the-spot mindfulness tool for stressful moments. |
| Three-Minute Breathing Space | Brief check-in: awareness, focus on breath, expand Signature MBCT exercise to reconnect with the present during the day. |
| MBSR | 8-week program integrating mindfulness and yoga Developed by Jon Kabat-Zinn to reduce stress and improve well-being. |