MINDFULNESS MODULE

A Library of all the Mindfulness Tools available in the Quenza App & Portal

MINDFULNESS

Onboarding Process

  • [Intake] The MIndfulness Module Intake Form
  • [Intake] Mindfulness Review and Additional Information
  • [Intake] Pros and Cons of Mindfulness
  • [Intake] Mindfulness Module Instructions
  • [Intake] Mindfulness Module Table of Contents

Lessons/Exercises

  • [Lesson] 7 Myths of Meditation (Palouse)
  • [Lesson] Why we find it so hard to Meditate (Palouse)
  • [Lesson] How the Brain Rewires Itself (Palouse)
  • [Lesson] How Meditation Affects Gray Matter of the Brain (Palouse)
  • [Lesson] Formal Practice: Sitting Meditation (Palouse)
  • [Exercise] DBT Worksheet: Pros and Cons of Practicing Mindfulness
  • [Lesson] Other Types of Mindfulness
  • {Lesson] Spending Time in Nature
  • [Lesson] DBT Core Skills Overview
  • [Lesson] DBT Handout: Mindfulness Core Skills
  • [Lesson] DBT Handout: Goals of Mindfulness Practice
  • [Lesson] DBT Handout: Mindfulness Definitions
  • [Lesson] DBT Handout: Other Perspectives on Mindfulness
  • [Lesson] DBT Handout: Other Perspectives Overview
  • [Lesson] Mindfulness: The Effects of Language
  • [Lesson] Metta: Loving Kindness Practice
  • [Lesson] A Mindful Goal Focus

Videos

  • [Video] What is Mindfulness?
  • [Video] Being Fully Awake In Our Own Lives (Palouse)
  • [Video] Introduction to the MBSR Course (Palouse)
  • [Video] MBSR Research (Palouse)
  • [Video] The Benefits of Mindfulness
  • [Video] The Power of MIndfulness (Palouse)
  • [Video] Don’t Try to be Mindful (Palouse)
  • [Video] Monkey Business Illusion (Palouse)
  • [Video] Mindfulness Practice (Palouse)
  • [Video] Mindful Meditation and the Brain (Palouse)
  • [Video] How Meditation can reshape our Brains (Palouse)
  • [Video] Coming to Our Senses (Palouse)
  • [Video] Ten Mindful Minutes (Palouse)
  • [Video] The Science of MIndfulness
  • [Video] Mindfulness: Urge Surfing
  • [Video] Mindfulness: Distract with ACCEPTS
  • [Video] DBT Mindfulness of Thoughts
  • [Video] DBT Sounds and Thoughts Meditation
  • [Video] DBT Mindfulness and Our Breath
  • [Video] DBT Breathing Calm and Relax
  • [Video] Mindfulness Review of Skills 

WISE MIND

  • [Video] DBT Wise Mind [Reason/Emotion]
  • [Video] DBT Wise MInd
  • [Video] DBT Wise MInd: 3 States of MInd
  • [Lesson] DBT Handout: Core Skills “Wise MInd”
  • [Lesson] DBT Handout: Ideas for Practicing Wise MInd
  • [Lesson] DBT Handout: Skillful Means – Being and Doing
  • [Lesson] DBT Handout: Ideas for Practicing Being and Doing Mind
  • [Lesson] Mindfulness: Connecting to Intuition

MINDFULNESS WHAT SKILLS

  • [Video] Mindfulness Extras: Heart Math
  • [Video] DBT How and What Skills
  • [Video] DBT “What” Skills
  • [Lesson] DBT Handout: Core “What” Skills
  • [Lesson] DBT Handout: “What” Skill – Observe
  • [Lesson] DBT Handout: Ideas for Practicing Observing
  • [Lesson] DBT Handout: “What” Skill – Describe
  • [Lesson] DBT Handout: Ideas for Practicing Describing
  • [Lesson] DBT Handout: “What” Skill – Participate
  • [Lesson] DBT Handout: Ideas for Practicing Participating
  • [Lesson] DBT Handout: Checklist of What Skills

MINDFULNESS HOW SKILLS

  • [Video] DBT “How” Skills
  • [Lesson] DBT Handout: Core “How” Skills
  • [Lesson] DBT Handout: “How” Skill – Nonjudgmentally
  • [Lesson] DBT Handout: Ideas for Practicing Nonjudgmentalness
  • [Lesson] DBT Handout: “How” Skill – One MIndfully
  • [Lesson] DBT Handout: Ideas for Practicing One Mindfulness
  • [Lesson] DBT Handout: “How” Skill – Effectively
  • [Lesson] DBT Handout: Ideas for Practicing Effectiveness
  • [Lesson] DBT Handout: Checklist of How Skills

MIDDLE PATH

  • [Video] DBT Middle Path: Intro and Dialectics
  • [Video] DBT Middle Path: More About Making a Change
  • [Video] DBT Middle Path: Validation and Invalidation
  • [Video] DBT Middle Path: Dialectics Examples
  • [Video] DBT Middle Path: Making Changes with Behaviorism
  • [Video] DBT Middle Path: Validation
  • [Lesson] DBT Handout: Walking the Middle Path
  • [Exercise] DBT Worksheet: Analyzing Yourself on the Middle Path

MINDFULNESS FROM A SPIRITUAL PERSPECTIVE

  • [Lesson] DBT Handout: Goals – A Spiritual Perspective
  • [Lesson] DBT Handout: Wise Mind from a Spiritual Perspective
  • [Lesson] DBT Handout: Practicing Loving Kindness
  • [Video] Four Noble Truths and Eightfold Path
  • [Video] Wise Mind and Conscience
  • [Video] Mindfulness Mantras
  • [Video] Tonglen Meditation

MEDITATIONS

  • [Meditation] The Observer
  • [Meditation] Acceptance Meditation (Audio)
  • [Meditation] Body Scan (Audio)
  • [Meditation] Radical Acceptance
  • [Meditation] Urge Surfing (Audio)
  • [Meditation] Gratitude Meditation
  • [Meditation] Rational to Experiential Gratitude
  • [Meditation] Open Monitoring Meditation
  • [Meditation] Loving Kindness Meditation
  • [Meditation] Moving Toward Self Forgiveness
  • [Meditation] Mindful Walking
  • [Meditation] Dropping Anchor
  • [Meditation] Meditation on the Soles of the Feet
  • [Meditation] VIA Character Strength Exploration
  • [Meditation] Mindful Self Forgiveness
  • [Meditation] Savoring Accomplishments
  • [Meditation] Building Emotional Awareness
  • [Meditation] The Wheel of Awareness
  • [Meditation] Three Minute Breathing Space
  • [Meditation] Eye of the Hurricane
  • [Meditation] Acceptance of Emotions
  • [Meditation] From Inner Critic to Inner Coach
  • [Meditation] Leaves on a Stream
  • [Meditation] Brief Needs Check In
  • [Meditation] Self Acceptance Meditation
  • [Meditation] Personal Needs
  • [Meditation] Diaphragmatic Breathing
  • [Meditation]  SOBER Stress Interruption Technique
  • [Meditation] The Mountain 
  • [Meditation] Formal Practice: Sitting Meditation (Palouse)
  • [Video] Loving Kindness Meditation

MINDFULNESS PRACTICE REFLECTING AND TRACKING

Trackers

  • [Exercise] DBT: Mindfulness Core Skills Practice (A)
  • [Exercise] DBT: Mindfulness Core Skills Practice (B)
  • [Exercise] DBT: Mindfulness Core Skills Practice (C)
  • [Exercise] DBT: Mindfulness Core Skills Practice (D)
  • [Exercise] DBT: Tracking Wise Mind Practice
  • [Exercise] DBT: Tracking What Skills
  • [Exercise] DBT: Tracking How Skills
  • [Exercise] Formal Practice Sheet (Palouse)
  • [Exercise] DBT Worksheet: Loving Kindness
  • [Exercise] DBT Worksheet: Balancing Being Mind and Doing Mind
  • [Exercise] Formal Practice Sheet (Palouse)
  • [Exercise] DBT: Loving Kindness
  • [Exercise] DBT: Walking the Middle Path to Wise MInd

Journals

  • [Reflection] Wise MInd Practice
  • [Reflection] What Skills Practice
  • [Reflection] How Skills Practice
  • [Reflection] Loving Kindness
  • [Reflection] Doing Mind and Being Mind
  • [Reflection] Walking the Middle Path

Calendars

  • [Exercise] DBT: Wise MInd Practice Calendar
  • [Exercise] DBT: What Skills Calendar
  • [Exercise] DBT: How Skills Calendar
  • [Exercise] DBT: Loving Kindness Calendar
  • [Exercise] DBT: Being Mind and Doing Mind Calendar
  • [Exercise] DBT: Mindfulness of Pleasant Events Calendar
  • [Exercise] DBT: Mindfulness of Unpleasant Events Calendar
  • [Exercise] DBT: Walking the Middle Path Calendar

MIND – BODY

  • [Video] Mindfulness and the Body (Palouse)
  • [Video] Befriending Our Bodies (Palouse)
  • [Video] All Bodies Are Beautiful (Palouse)
  • [Video] Introduction to Mindful Eating (Palouse)
  • [Video] An Apple as Past, Present, and Future (Palouse)
  • [Video] Managing Anxiety with Mindfulness (Palouse)
  • [Lesson] Body Scan Meditation (Palouse)
  • [Lesson] Mindful Eating
  • [Meditation] Body Scan
  • [Meditation] Cued Progressive Muscle Relaxation
  • [Meditation] Guided Visualization
  • [Meditation] The Mountain (Audio)
  • [Meditation] Wheel of Awareness (Audio)
  • [Exercise] The Raisin Eating Activity
  • [Exercise] 5, 4, 3, 2, 1 Mindfulness Activity
  • [Exercise] Mind-Body Workbook: Problem Map
  • [Exercise] Mind-Body Workbook: World Map
  • [Exercise] Mind-Body Workbook: Depressor Map
  • [Exercise] Mind-Body Workbook: Fixer Map
  • [Exercise] Mind-Body Workbook: Situation Map
  • [Exercise] Mind-Body Workbook: Disturbing Experience Map
  • [Exercise] Mind-Body Workbook: Requirement Map
  • [Exercise] Mind-Body Workbook: Most Important Relationship Map
  • [Exercise] Mind-Body Workbook: Negative Belief – Trauma Map
  • [Exercise] Mind-Body Workbook: Trauma Map
  • [Exercise] Mind-Body Workbook: Nightmare Map
  • [Exercise] Mind-Body Workbook: Avoidance Map

BOOKS AND ADDITIONAL RESOURCES

  • Mindfulness by Ellen J. Langer
  • Mindfulness by Thich Naht Han
  • Well-Nourished by Andrea Lieberstein
  • The Mindfulness-Based Eating Solution by Lynn Rossy