Mindfulness

Mindfulness is a practice that research has shown to decrease stress while improving mood, energy, and focus. Use the resources below to learn more about mindfulness and how it can help you be in the moment.

Definitions for the term mindfulness may be confusing. Here are a few different ways you can think about it:

“Mindfulness is paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally” – Jon Kabat-Zinn
Mindfulness is a way to calm our minds so that we can be relaxed, refreshed, and more attentive.
Mindfulness is about building our inner strength and being more balanced.
Mindfulness is a way of paying attention to our experience that helps us live our lives in a healthy way
- On purpose – really meaning to pay attention to the inside and the outside
- In the present moment – knowing right now what’s going on inside and outside
- Without judgment – treating yourself kindly, regardless of what your inside or outside experience is – without getting all caught up in it

Mindfulness Videos

Breathe

10-Minute Mediation for Anxiety

20 Minute moving meditation

Tips on Mindfulness

Tips to practice mindfulness by using cues to remind yourself to pay attention in order to be really present:

Put a reminder in your phone or a sticky note in your mirror to remind yourself to stop and take a mindful breath (see the how to video)
Drive or walk with the music turned off sometimes to notice your surroundings
When you talk to a friend, really listen. Gently let your own thoughts go, and tune in to what this person is saying
Practice taking a mindful breath before responding to a message or text
Take five mindful breaths before you start your homework

Tips to use mindfulness to dial up your gratitude:

Keep a daily log of things that you are grateful for. Make this a regular routine by adding to the list each night before you go to bed.
Say thank you or write a letter of gratitude to someone who has helped you. You don’t even have to give it to them (but I’m sure they’d appreciate it if you did)!
Notice the kindness of others, and say thank you often.

Practice on your own

Anchoring The Present

This is a gentle yet highly effective practice to cultivate mindful awareness of the present. Receive supportive guidance to calm and clear your mind in a moment of high angst or stress, leaving you better equipped to navigate your day with presence and poise.

Visualization Mindfulness

This activity today will be a visualization practice, conjuring up an image to help soothe and relax the mind. This visualization provides you with a scene that completely absorbs your attention and takes you away from your anxious thoughts.

*To Start:

First, I need you to sit back in your chair, with your eyes closed, getting comfortable in your chair with your feet flat on the floor in front of you.

Do a quick body scan
- Starting at the top of the head and moving down the face, the shoulders, the torso, abdomen, legs, and feet.
- Letting the body be heavy.

Next, we will start with a few deep breaths.

In….. and…….out.
Focusing on the deep breath, filling the belly and lungs, and breathing out slowly.
- In….. and ……out
- In …. And out….

One more time.
A deep breath in, filling the lungs completely.
And a slow breath out.
Letting all the air out.

Let the breath return to its natural rhythm.

Take a moment to connect with your breathing, this time more natural.
Notice the feeling of the breath in and out.
Feeling the gentle rise and fall of the belly.

And now bring to mind the image of being on the beach.
The white warm sand and the clear water ahead of you, a wave crashing to the shore.

Perhaps you are imagining yourself walking toward the water
Coming to stand at the edge of a beach with the warmth of the sun on your face.
And the waves are crashing into the shore and onto your feet.
Listen to the waves for a moment, feeling the sensation of the water wash over your ankles and feet.
As you look down at your toes, sinking into the sand and you see the waves spreading over them and then receding back into the ocean.
Link up the feeling of your breath with the image of the wave crashing into the shore and receding.

In and out….

And as the waves come and go, you see some things in the sand like shells, pieces of seaweed…your own footprints…and you see a little piece of driftwood that’s the perfect size for writing in the sand with.

Next, I want you to visualize writing your current feeling in the sand with the driftwood
And then I want you to watch the wave cover the word coming into the shore, and receding back to the ocean taking that feeling away with it.

With it, breathe in the warmth and refreshingness of the water and out the negative feelings and thoughts.

With the next wave coming towards you, write a positive feeling you wish to replace that negative one that just washed away…. Then as the wave comes towards the word, take a deep breath in, and as it washes over and takes the water back, release your breath allowing yourself to take in this new positive feeling.

With this next wave coming your way, I’d like for you to breathe in that ocean air, breathing in feelings of peace and serenity and let go of any lingering thoughts or emotions that may be around, and realign your attention to the sounds of the waves crashing and the smell of the sea air.

Lastly, I would like for you to take one more deep breath in, soaking in that sunshine on your face and water at your feet, thinking of one thing you are grateful for today… and once you have….release the breath as the wave recedes back to the ocean.
When you are ready to return from your vacation, do so slowly. Gently bring your attention back to the room, still feeling relaxed and comfortable. As you bring yourself back to a level of alertness, keep that relaxation in your mind and body. Open your eyes, and stretch if you feel necessary.

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