AMSA 490 | UPDATED EXAM QUESTIONS AND VERIFIED
SOLUTIONS 2026/2027
Q: How does Jon Kabat-Zinn define mindfulness? ANSWER Paying
attention, on purpose, in the present moment, and non-judgmentally.
Q: What is the primary goal of mindfulness practice? ANSWER To
cultivate a different relationship with one's thoughts and emotions, rather
than to eliminate them.
Q: What does "non-judgmental" mean in the context of mindfulness?
ANSWER Observing your thoughts and feelings without labeling them as
"good" or "bad."
Q: What is a "body scan" meditation? ANSWER A practice of
systematically bringing attention to different parts of the body to notice
physical sensations without trying to change them.
Q: What is MBSR? ANSWER Mindfulness-Based Stress Reduction; an 8-
week evidence-based program created by Jon Kabat-Zinn to treat stress
and pain.
Q: What is MBCT? ANSWER Mindfulness-Based Cognitive Therapy; a
therapy combining cognitive behavioral techniques with mindfulness to
prevent depression relapse.
Q: What is the "Default Mode Network" (DMN) in the brain? ANSWER A
network of interacting brain regions active when a person is not focused
on the outside world (often associated with mind-wandering and self-
referential thoughts).
Q: How does mindfulness affect the Default Mode Network? ANSWER
Regular mindfulness practice has been shown to decrease activity and
connectivity in the DMN, reducing rumination.
Q: What is neuroplasticity? ANSWER The brain's ability to reorganize
itself by forming new neural connections throughout life.
,Q: How does mindfulness relate to neuroplasticity? ANSWER Regular
practice physically changes brain structure, increasing gray matter in
areas related to learning, memory, and emotional regulation.
Q: What is "beginner’s mind"? ANSWER A mindfulness attitude of
looking at things as if for the first time, even if they are familiar.
Q: What is "patience" as a mindfulness attitude? ANSWER Understanding
that things unfold in their own time and allowing this natural process to
happen.
Q: What is "non-striving" in mindfulness? ANSWER Not trying to achieve
a specific goal or state of mind during meditation; just being.
Q: What is "letting go" in mindfulness? ANSWER Releasing the tendency
to hold on to certain thoughts, feelings, or experiences.
Q: What is "acceptance" as a mindfulness attitude? ANSWER Seeing
things as they actually are in the present moment, without trying to force
change.
Q: What is mindful eating? ANSWER Paying full attention to the
experience of eating, including the taste, texture, and smell of food, as well
as bodily cues of hunger and fullness.
Q: What is a walking meditation? ANSWER Bringing mindful awareness
to the physical experience of walking, noticing the lift and placement of
each foot.
Q: What is "loving-kindness" meditation (Metta)? ANSWER A practice of
silently repeating phrases that generate feelings of goodwill and
compassion toward oneself and others.
Q: What is the difference between "formal" and "informal" mindfulness
practice? ANSWER Formal is dedicated meditation time (e.g., sitting
still); informal is bringing mindful awareness to daily activities (e.g.,
washing dishes).
Q: What is "anchoring" in meditation? ANSWER Using a physical
sensation, usually the breath, to tether your attention when the mind
wanders.
Q: What should you do when your mind wanders during meditation?
ANSWER Gently and without judgment, bring your attention back to the
anchor (the breath).
, Q: Is the goal of meditation to stop thinking? ANSWER No, it is to
observe thoughts without getting caught up in them.
Q: What is "raisin exercise"? ANSWER A common MBSR introductory
exercise where participants eat a raisin with extreme mindful attention to
all sensory inputs.
Q: What is "flow state"? ANSWER A state of complete immersion in an
activity, characterized by energized focus and a distortion of temporal
awareness.
Q: How does mindfulness relate to flow? ANSWER Both involve present-
moment awareness, but flow requires a challenging task, whereas
mindfulness can be done during any routine activity.
Q: What is "urge surfing"? ANSWER A mindfulness technique of
observing an urge (like a craving) without acting on it, watching it peak
and subside like a wave.
Q: What is the role of the breath in mindfulness? ANSWER It serves as a
constant, accessible anchor to the present moment.
Q: What is "noting" in meditation? ANSWER Silently labeling a thought
or sensation (e.g., "thinking," "planning," "itching") to create distance from
it.
Q: What is the autonomic nervous system? ANSWER The part of the
nervous system that regulates involuntary bodily functions, divided into
sympathetic and parasympathetic branches.
Q: What is the sympathetic nervous system response? ANSWER The
"fight or flight" response, which activates the body for action.
Q: What is the parasympathetic nervous system response? ANSWER The
"rest and digest" response, which promotes calming and healing.
Q: How does mindfulness affect the autonomic nervous system? ANSWER
It shifts the body from sympathetic dominance to parasympathetic
dominance, lowering heart rate and blood pressure.
Q: What is the "fight or flight" response's impact on chronic stress?
ANSWER Prolonged activation leads to physical wear and tear on the
body (allostatic load).
Q: What is interoception? ANSWER The ability to perceive internal
bodily sensations, such as heartbeat, breathing, and gut feelings.
SOLUTIONS 2026/2027
Q: How does Jon Kabat-Zinn define mindfulness? ANSWER Paying
attention, on purpose, in the present moment, and non-judgmentally.
Q: What is the primary goal of mindfulness practice? ANSWER To
cultivate a different relationship with one's thoughts and emotions, rather
than to eliminate them.
Q: What does "non-judgmental" mean in the context of mindfulness?
ANSWER Observing your thoughts and feelings without labeling them as
"good" or "bad."
Q: What is a "body scan" meditation? ANSWER A practice of
systematically bringing attention to different parts of the body to notice
physical sensations without trying to change them.
Q: What is MBSR? ANSWER Mindfulness-Based Stress Reduction; an 8-
week evidence-based program created by Jon Kabat-Zinn to treat stress
and pain.
Q: What is MBCT? ANSWER Mindfulness-Based Cognitive Therapy; a
therapy combining cognitive behavioral techniques with mindfulness to
prevent depression relapse.
Q: What is the "Default Mode Network" (DMN) in the brain? ANSWER A
network of interacting brain regions active when a person is not focused
on the outside world (often associated with mind-wandering and self-
referential thoughts).
Q: How does mindfulness affect the Default Mode Network? ANSWER
Regular mindfulness practice has been shown to decrease activity and
connectivity in the DMN, reducing rumination.
Q: What is neuroplasticity? ANSWER The brain's ability to reorganize
itself by forming new neural connections throughout life.
,Q: How does mindfulness relate to neuroplasticity? ANSWER Regular
practice physically changes brain structure, increasing gray matter in
areas related to learning, memory, and emotional regulation.
Q: What is "beginner’s mind"? ANSWER A mindfulness attitude of
looking at things as if for the first time, even if they are familiar.
Q: What is "patience" as a mindfulness attitude? ANSWER Understanding
that things unfold in their own time and allowing this natural process to
happen.
Q: What is "non-striving" in mindfulness? ANSWER Not trying to achieve
a specific goal or state of mind during meditation; just being.
Q: What is "letting go" in mindfulness? ANSWER Releasing the tendency
to hold on to certain thoughts, feelings, or experiences.
Q: What is "acceptance" as a mindfulness attitude? ANSWER Seeing
things as they actually are in the present moment, without trying to force
change.
Q: What is mindful eating? ANSWER Paying full attention to the
experience of eating, including the taste, texture, and smell of food, as well
as bodily cues of hunger and fullness.
Q: What is a walking meditation? ANSWER Bringing mindful awareness
to the physical experience of walking, noticing the lift and placement of
each foot.
Q: What is "loving-kindness" meditation (Metta)? ANSWER A practice of
silently repeating phrases that generate feelings of goodwill and
compassion toward oneself and others.
Q: What is the difference between "formal" and "informal" mindfulness
practice? ANSWER Formal is dedicated meditation time (e.g., sitting
still); informal is bringing mindful awareness to daily activities (e.g.,
washing dishes).
Q: What is "anchoring" in meditation? ANSWER Using a physical
sensation, usually the breath, to tether your attention when the mind
wanders.
Q: What should you do when your mind wanders during meditation?
ANSWER Gently and without judgment, bring your attention back to the
anchor (the breath).
, Q: Is the goal of meditation to stop thinking? ANSWER No, it is to
observe thoughts without getting caught up in them.
Q: What is "raisin exercise"? ANSWER A common MBSR introductory
exercise where participants eat a raisin with extreme mindful attention to
all sensory inputs.
Q: What is "flow state"? ANSWER A state of complete immersion in an
activity, characterized by energized focus and a distortion of temporal
awareness.
Q: How does mindfulness relate to flow? ANSWER Both involve present-
moment awareness, but flow requires a challenging task, whereas
mindfulness can be done during any routine activity.
Q: What is "urge surfing"? ANSWER A mindfulness technique of
observing an urge (like a craving) without acting on it, watching it peak
and subside like a wave.
Q: What is the role of the breath in mindfulness? ANSWER It serves as a
constant, accessible anchor to the present moment.
Q: What is "noting" in meditation? ANSWER Silently labeling a thought
or sensation (e.g., "thinking," "planning," "itching") to create distance from
it.
Q: What is the autonomic nervous system? ANSWER The part of the
nervous system that regulates involuntary bodily functions, divided into
sympathetic and parasympathetic branches.
Q: What is the sympathetic nervous system response? ANSWER The
"fight or flight" response, which activates the body for action.
Q: What is the parasympathetic nervous system response? ANSWER The
"rest and digest" response, which promotes calming and healing.
Q: How does mindfulness affect the autonomic nervous system? ANSWER
It shifts the body from sympathetic dominance to parasympathetic
dominance, lowering heart rate and blood pressure.
Q: What is the "fight or flight" response's impact on chronic stress?
ANSWER Prolonged activation leads to physical wear and tear on the
body (allostatic load).
Q: What is interoception? ANSWER The ability to perceive internal
bodily sensations, such as heartbeat, breathing, and gut feelings.
