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Mindfulness: Beyond Guided Meditation

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1.  Which of the following represents the most accurate definition of mindfulness? Deep breathing while relaxing your mind Using a guided meditation system Doing yoga while relaxing music plays Being fully present in the moment

2.  What breathing time interval has been shown to help with central nervous system downregulation? 2 second inhale/2 second exhale 6 second inhale/6 second exhale 10 second inhale/10 second exhale 15 second inhale/15 second exhale

3.  Which of the following can be used as a mindfulness activity? Washing dishes Showering Brushing teeth All of the above

4.  What is the goal of developing a mantra for a patient with pain during a given activity? Brain pathway remapping Fake it til you make it Patient being able to disassociate/zone out To give the patient something to do

5.  Which of the following is NOT a body measure that has been shown to decrease with breath work? Heart rate Blood pressure Muscle strength Respiratory rate

6.  Why is it important to include the patient in creating a mindfulness activity or mantra? For buy in and compliance Because mindfulness activities need to match the person’s interests and beliefs Patients don’t need to be involved in creating these activities For buy in and compliance and because mindfulness activities need to match the person’s interests and beliefs

7.  What is the best time of day to do a mindfulness technique? The time of day when patient is most likely to perform it Morning Afternoon Evening

8.  Which of the following would be most likely to generate a DEFENSIVE response while teaching patients about mindfulness? I want to teach you a technique that has been shown to improve the experience of people who are dealing with pain. I want to teach you a technique that is helpful for people who are exaggerating their pain and fixating on it too much I want to teach you a technique that has been studied and shown to help people as they work through returning to a painful activity. None of the above

9.  Which of these is a TRUE statement regarding mindfulness? It can be used to increase awareness of the actual situation or to try to shift your response to said situation It can be used to increase awareness of the actual situation, but it is antithetical to the mindfulness definition to try to shift your response It should not be used to increase awareness of the actual situation, but it can be used to try to shift the response It should not be used for awareness of the actual situation or to shift response

10.  All are TRUE about mindful eating EXCEPT: Can help with digestion/nutrient absorption Can decrease food choices Has been shown to improve food choices May need to be used with caution in those with a history of eating disordered behavior