Practice with Lisa

https://religiousandspirituallife.tcnj.edu/center-for-mindfulness-and-compassion/

mindfulness@tcnj.edu

1. Developing a Mindful Mindset:

• Non judging – yourself and others

• Curious

• Open hearted and kind

2. Reconnecting with STOP:

• S - STOP. Whatever you are doing, just pause.

• T - Take a breath. Reconnect with your breath/body.

• O - Observe. What’s happening inside / outside you?

• P - Proceed. Continue doing what you were doing.

3. Relaxing w/Mindful Moments (3 minutes):

• Standing Energetic Movement

• Standing Movement

• Walking Practices

4. Quick Relief with Deep Sighs:

• Taking three long deep breaths, in through nose, out through mouth.

5. Releasing and Refreshing:

• Breathing in what is needed (ex., ease/calmness)

• Breathing out what’s no longer helpful (ex., anxiety, worry)

• Repeating as long as is helpful

6. Maintaining Solid Ground in Midst of High Emotions:

• Noticing/anticipating high energy (anger, excitement, fear)

• Finding internal stability in breath and body.

• Setting intention to remain internally grounded and calm.

7. Strengthening Your Practice with Daily Meditation:

• Awareness of Breath Meditation (5 minutes guided)

• Tips for Self-Guided Meditation

8. Setting Intentions for Cultivating Wholesome State:

• Examples: May I/You/We be safe and well,

May I/You/We happy

May I/You/We live with ease and kindness

• Connects us to deep longing that is shared by all humanity

• Opens us to our basic goodness and heartfulness

PRACTICING THROUGHOUT THE DAY CHANGES YOUR BRAIN FOR THE BETTER