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Mindfulness protocols — present-moment awareness, informal mindfulness, mindful eating, mindful listening, RAIN, STOP, noting practice, and EEG-tracked mindfulness with real-time neural feedback.
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Baseado na classificação ocupacional SOC
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Meditation protocols — guided, unguided, mantra, visualization, loving-kindness, body scan, open awareness, and EEG-biofeedback meditation with real-time neural tracking.
NeuroSkill `label`, `search-labels`, and `interactive` commands — creating EEG text annotations, semantic vector search over labels, and cross-modal 5-layer graph search combining text, EEG similarity, and screenshot discovery with 3D visualization. Use when annotating EEG moments or searching for past states by description.
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| name | neuroskill-protocols-mindfulness |
| description | Mindfulness protocols — present-moment awareness, informal mindfulness, mindful eating, mindful listening, RAIN, STOP, noting practice, and EEG-tracked mindfulness with real-time neural feedback. |
(This is a domain sub-skill of the neuroskill-protocols repertoire. For the personalisation engine, API integration guide, modality router, and matching guidance, see the parent neuroskill-protocols skill. For evidence collection rules, see neuroskill-evidence.)
Noting Practice → high mental chatter, rumination, low focus, inability to disengage from thoughts
Label each experience as it arises: "thinking", "hearing", "feeling", "planning", "remembering". The label creates distance from the content.
◈ Beginner: Use broad categories only (thinking / feeling / sensing).
◈ Advanced: Add granularity — "judging", "anticipating", "resisting", "wanting".
◈ Child: "Name what your brain is doing like a nature narrator — 'now it's worrying, now it's daydreaming!'"
◈ Non-verbal variant: Instead of labeling, gently nod internally at each experience — acknowledge without words.
🔧 API: Before: status → snapshot focus, bar, lzc, label "protocol start: noting" --context "focus=X, bar=X, lzc=X". During: poll status every 60s — focus should stabilise, lzc should rise as meta-awareness develops. After: label with deltas. Longitudinal: compare noting sessions vs breath-counting — noting often outperforms for rumination-prone users.
Mindful Breathing (Awareness, Not Control) → stress, autopilot mode, need to ground, moderate bar
Observe the breath exactly as it is — do not regulate, count, or shape it. Notice temperature at nostrils, rise and fall of chest/belly, pauses between breaths.
◈ Key distinction from breathwork: Zero effort to change the breath. If it's shallow, let it be shallow.
◈ Anchor point options: Nostrils (sharpest sensation), belly (easiest for beginners), whole-body breathing (advanced).
◈ Breath-averse: Observe heartbeat or ambient sounds instead — same principle of non-reactive observation.
🔧 API: Track relaxation, rel_alpha, bar. Unlike breathwork protocols, expect gradual rather than rapid shifts — the mechanism is attentional, not physiological. label with anchor point used.
Sitting Mindfulness (Full Spectrum) → daily practice, building equanimity, moderate-to-advanced practitioners
Structured sitting in layers: breath (5 min) → body sensations (5 min) → sounds (5 min) → thoughts and emotions (5 min) → choiceless awareness (5 min).
◈ Shorter version: Pick 2–3 layers, 3 min each.
◈ Difficulty with thoughts layer: Treat thoughts as sounds — they arise, have a texture, and fade.
🔧 API: dnd_set enabled:true. say layer transition cues. Track metric shifts across layers — focus typically peaks in breath layer, lzc peaks in choiceless layer. label each transition for granular session analysis.
Mindful Eating → rushed meals, stress eating, cravings, disconnection from hunger/satiety
One meal or snack with full attention: observe colour, texture, smell before tasting. Chew slowly (20+ chews). Notice flavour changes, swallowing impulse, satiety signals.
◈ Minimum viable: First three bites of any meal, fully attended.
◈ Social meals: Alternate — one mindful bite, then conversation, repeat.
◈ Child: "Be a food detective — what's the secret flavour hiding in this bite?"
🔧 API: label "mindful eating start" and label "mindful eating end" to bracket. Compare bar and relaxation during mindful vs rushed meals over time.
Mindful Listening → interpersonal stress, poor attention in conversations, high bar during meetings
Listen to another person (or ambient sounds) without planning a response, judging, or drifting. Just receive.
◈ Conversation: Let 1 full second of silence pass after they finish before responding.
◈ Sound-based solo: Sit and identify all distinct sounds in your environment, one at a time.
◈ Music variant: Listen to one song as if hearing it for the first time — track individual instruments.
🔧 API: Track focus, bar. label with context (conversation/ambient/music).
Mindful Walking → autopilot commuting, restlessness, afternoon energy dip
Walk at normal pace but place attention on: feet contacting ground, leg muscles, air on skin, peripheral vision.
◈ Distinction from walking meditation: Normal speed, normal context (commute, hallway). Not a separate practice — a way of being while walking.
◈ Micro-version: Be fully present for just 10 steps. Then allow autopilot. Repeat throughout the day.
🔧 API: label "mindful walking" --context "location, duration". Compare focus snapshots during vs after.
Mindful Transitions → context-switching fatigue, high bar between tasks, scattered attention
At every natural transition (finishing an email, leaving a room, starting a meal), pause for 3 breaths and arrive in the new moment.
◈ Digital: Before opening a new app or tab, pause and ask "what am I looking for?"
◈ Doorway practice: Every time you walk through a doorway, feel your feet for one step.
🔧 API: Set up a hook — when bar spikes after sustained focus drops (context switch detected), say "Pause — take three breaths before the next thing". label transitions for pattern analysis.
STOP Practice → acute reactivity, emotional hijack, impulse to act, sudden bar spike
Stop what you're doing. Take one breath. Observe (body, thoughts, emotions). Proceed with awareness.
Total time: 15–30 seconds.
◈ Before emails: STOP before hitting send on any emotionally charged message.
◈ Conflict: STOP before responding to provocation.
◈ Child: "Freeze like a statue, take a dragon breath, look around, then go."
🔧 API: Ideal for hooks: hooks_suggest → trigger STOP when bar spikes above threshold within 10s. say "STOP. One breath. What do you notice?". label "STOP practice" --context "trigger, bar level".
RAIN (Recognize, Allow, Investigate, Nurture) → difficult emotions, resistance, self-judgment, emotional avoidance
Recognize what's happening ("I notice anxiety"). Allow it to be there without fixing. Investigate with curiosity — where in the body? what does it need? Nurture with self-compassion — hand on heart, kind inner voice.
◈ Stuck at Allow: Say "This too belongs" or "It's OK to feel this."
◈ Stuck at Investigate: Ask "If this feeling had a shape/colour/temperature, what would it be?"
◈ Stuck at Nurture: Ask "What would I say to a friend feeling this?"
🔧 API: Track valence, bar, faa, relaxation. say each RAIN step as a prompt with pauses. After: label "RAIN" --context "emotion, valence delta, bar delta". Longitudinal: search-labels "RAIN" to see which emotions recur and whether response patterns improve.
5-4-3-2-1 Grounding → dissociation, derealization, panic, overwhelm, very high bar
Name: 5 things you see, 4 you hear, 3 you touch, 2 you smell, 1 you taste. Forces sensory present-moment contact.
◈ Simplified: Just "name 3 things you see and 2 you hear" if full sequence is too much.
◈ Eyes-closed variant: 5 body sensations, 4 sounds, 3 textures within reach, 2 temperatures, 1 taste.
◈ Child: Make it a game — "Quick! Spot 5 blue things!"
🔧 API: say each prompt with pauses. Track bar — should drop rapidly across the sequence. label "grounding 5-4-3-2-1" --context "bar start=X, bar end=X".
Three-Minute Breathing Space (MBCT) → mid-day reset, between meetings, cognitive overwhelm
Minute 1: Awareness — "What is my experience right now?" (thoughts, feelings, sensations).
Minute 2: Gathering — narrow attention to breath at belly.
Minute 3: Expanding — widen attention to whole body and posture.
◈ Origin: Core practice from Mindfulness-Based Cognitive Therapy (MBCT).
◈ Calendar integration: Schedule 2–3 per day as recurring calendar events.
🔧 API: dnd_set enabled:true. say each minute transition. timer 3m. Track focus and bar across the three phases. label "3-min breathing space". After: notify "Breathing space complete".
Thought Defusion → rumination, catastrophizing, over-identification with thoughts, low valence
Observe thoughts as mental events, not facts. Techniques:
bar, valence, rel_beta (high beta often correlates with ruminative loops). label "thought defusion" --context "theme, repetition count, valence shift".Awareness of Impermanence → attachment, clinging to states, frustration that "it's not working"
During any practice, notice that every sensation, thought, and emotion changes on its own. Nothing you observe stays constant for more than a few seconds.
◈ Practice: Watch a single body sensation closely — notice it pulse, shift, fade, return.
◈ Meta-application: When meditation "isn't working", notice that even that judgment is impermanent.
🔧 API: Real-time EEG makes impermanence visible — status snapshots 60s apart always differ. say "Notice: your brain state just shifted. Nothing stays." Use metric variance itself as a teaching tool.
Self-Compassion Break (Kristin Neff) → self-criticism, shame, perfectionism, failure response
Three phrases: "This is a moment of suffering" (mindfulness). "Suffering is part of life" (common humanity). "May I be kind to myself" (self-kindness).
◈ Physical anchor: Both hands on heart, or one hand on heart and one on belly.
◈ Personalize: Replace third phrase with what you most need to hear right now.
🔧 API: Track valence, bar, faa. say each phrase with 10s pauses. label "self-compassion break" --context "trigger, valence delta".
Equanimity Practice → reactivity to pleasant/unpleasant, emotional volatility, high valence variance
Notice pleasant, unpleasant, and neutral experiences arising. For each: "This too is impermanent. I don't need to chase or push away."
◈ Body-based: Scan for pleasant sensations (warmth, comfort) and unpleasant ones (tension, itch) — hold both with equal attention.
🔧 API: Track valence stability over session. Equanimity practice should narrow valence variance. compare sessions to verify.
Urge Surfing → cravings, addictive impulses, compulsive checking, digital addiction triggers
When an urge arises, don't act on it or fight it. Observe it as a wave: it builds, peaks, and naturally subsides (usually within 15–20 minutes).
◈ Track the intensity: Rate 1–10 every 2 minutes. Watch the number fall.
◈ Body location: Where is the urge felt physically? Chest tightness? Restless hands?
◈ Digital: When reaching for phone, pause and surf the urge for 60 seconds before deciding.
🔧 API: timer for 15 min. Poll status every 2 min — track bar and focus. label "urge surfing" --context "urge type, peak intensity, duration until subsided". Longitudinal: search-labels "urge surfing" to identify patterns.
Mindful RAIN for Pain → chronic pain, acute discomfort, pain-related anxiety
Apply RAIN specifically to physical pain: Recognize the pain. Allow it without bracing. Investigate — where exactly? what quality (sharp/dull/throbbing/burning)? does it have edges? Nurture — breathe warmth toward the area, soften surrounding muscles.
◈ Key: Separate the sensation from the narrative ("this will never end", "something is wrong").
◈ Discovery: Pain often has texture and movement when closely observed — it's rarely the solid block it seems.
🔧 API: Track bar, stress_index. Pain-related anxiety (bar) often drops faster than the pain itself. label "mindful pain" --context "location, quality, bar delta".
| Context | Protocol | Duration |
|---|---|---|
| Acute reactivity | STOP or 5-4-3-2-1 | 15–60 sec |
| Mid-day reset | Three-Minute Breathing Space | 3 min |
| Daily informal | Any informal practice (eating, walking, transitions) | Varies |
| Daily formal | Mindful breathing → noting or sitting mindfulness | 10–20 min |
| Emotional difficulty | RAIN or Self-Compassion Break | 5–15 min |
| Craving/impulse | Urge Surfing | 10–20 min |
| Deepening practice | Sitting mindfulness (full spectrum) | 20–45 min |
Integration rule: Formal practice builds the skill. Informal practice is where the skill lives. Prioritize weaving mindfulness into daily activities over adding more cushion time.
Attitude foundations: All practices rest on: non-judging, patience, beginner's mind, trust, non-striving, acceptance, letting go. When practice feels forced, return to these.