Mindfulness

Utilizing Mindfulness to Promote Self-Awareness & Self-Management Skills


Mindfulness means being present in the moment with your thoughts and feelings without making judgements. It is being aware of what is happening but not being overwhelmed. Practicing mindfulness on a regular basis can help you feel calmer, happier, and be more in tune with yourself.

People of all ages and abilities practice mindfulness. Some people practice mindfulness for different reasons, too. If you get nervous before a test, it can help you calm down and regain your focus. If you struggle with controlling your anger, it can help control your emotions. And if you just want to feel a bit happier (who doesn’t?!), it can help take away your negative thoughts.


STEPS TO PRACTICING MINDFULNESS


While there are many different strategies and techniques for practicing mindfulness, the idea is really simple:

oYou need time and space for your practice. It doesn’t have to be a lot of space, but you do need to agree to set out some time for your practice.

oObserve the present moment. Mindfulness is all about living in the moment. That means not focusing on what happened yesterday or how you’re going to study for you finals tonight. Just focus on what is happening this very moment, second by second.

oLet your thoughts pass. Your mind is going to wander. When it happens, just breathe and let it go.

oDon’t judge. Try not to make judgements about things being “good” or “bad” when you are practicing mindfulness. Instead, just take in the observations as experiences.


POSITIVE EFFECTS OF MINDFULNESS


Mindfulness has many benefits that you can experience both short-term and long-term after practicing. Here’s how it can positively impact you:

oIncrease positive emotions

oReduce stress

oBoost immune system

oIncrease focus & attention

oHelps fight anxiety & depression

oHelps control emotions (including anger management)

oReduces behavioral problems and aggression

oCreates compassion and empathy for others



SELF-MANAGEMENT: BREATHING MINDFULLY


Being able to control your breathing can help you take control of your thoughts and emotions. Slow breathing helps reduce feelings of stress, increases positive emotions, and creates a sense of calm. In order to practice deep breathing, you should:

oSit in a comfortable position

oRelax your abdomen muscles

oSlowly inhale through your nose

oHold your breath at the top for just a second

oSlowly exhale through your mouth


Let’s Practice! Follow the lines with your fingers as you breath in and out.


MINDFULNESS GROUNDING TECHNIQUE (5-4-3-2-1)


Focusing on what you observe with your senses can help you become more aware of your surroundings and grounded in the present moment. It really forces you to be present in the here-&-now as opposed to absorbed with your own thoughts.

Let’s Practice!