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Mindfulness means paying attention in a particular way:
Mindfulness means paying attention in a particular way:
on purpose,
on purpose,
in the present moment and
in the present moment and
non-judgmentally.
non-judgmentally.
Jon Kabat-Zinn
Mindfulness is about being, not doing. Being aware, being in the moment, allowing ourselves to simply BE. We are in a time period where we are forced to slow down. Sometimes thoughts are unproductive and the mind gets stuck in a rut. Mindfulness helps calm the mind's activity so we can break cycles of overthinking and gain new, healthier perspectives.
Mindfulness is about being, not doing. Being aware, being in the moment, allowing ourselves to simply BE. We are in a time period where we are forced to slow down. Sometimes thoughts are unproductive and the mind gets stuck in a rut. Mindfulness helps calm the mind's activity so we can break cycles of overthinking and gain new, healthier perspectives.
Practice
Practice
The best way to learn and practice being mindful is to bring the awareness to the breath. Begin to even out the breath and allow the mind to settle. Our minds are so active and often moving very quickly, so it will take time and practice to begin to slow down and clear the mind. If the mind drifts 100 times, the goal is to bring the focus back to the breath 100 times. You may not feel the immediate benefits, but stay with it and practice it daily. Even 5 minutes a day can be beneficial in easing stress and anxiety. The more you practice, the more benefits you will see.
The best way to learn and practice being mindful is to bring the awareness to the breath. Begin to even out the breath and allow the mind to settle. Our minds are so active and often moving very quickly, so it will take time and practice to begin to slow down and clear the mind. If the mind drifts 100 times, the goal is to bring the focus back to the breath 100 times. You may not feel the immediate benefits, but stay with it and practice it daily. Even 5 minutes a day can be beneficial in easing stress and anxiety. The more you practice, the more benefits you will see.
Suggested Activities
Suggested Activities
Mindful Movement: Any type of exercise or movement helps us cope with stress. Yoga links the breath to movement and can be invigorating while also having a calming effect. There are many yoga videos on YouTube...start small with some stretches then see if you'd like to try a longer session.
Mindful Movement: Any type of exercise or movement helps us cope with stress. Yoga links the breath to movement and can be invigorating while also having a calming effect. There are many yoga videos on YouTube...start small with some stretches then see if you'd like to try a longer session.
5 Senses Awareness / Grounding Exercise (if possible, do outdoors):
5 Senses Awareness / Grounding Exercise (if possible, do outdoors):
What are 5 things you can see?
What are 5 things you can see?
4 things can touch?
4 things can touch?
3 things you can hear?
3 things you can hear?
2 things you can smell?
2 things you can smell?
1 thing you can taste?
1 thing you can taste?
Repeat the sequence to give the mind direction and focus. Being in tune with our senses helps us stay mindful and grounded.
Repeat the sequence to give the mind direction and focus. Being in tune with our senses helps us stay mindful and grounded.
Squared Breathing: Picture drawing a square in your mind. On the inhale, envision the pencil going up the left side of the square...hold the breath across the top of the square...exhale down the right side of the square...hold for the bottom of the square. Continue visually drawing the square until the breath evens out. The visualization helps regulate the breath which has a calming effect on the body and mind.
Squared Breathing: Picture drawing a square in your mind. On the inhale, envision the pencil going up the left side of the square...hold the breath across the top of the square...exhale down the right side of the square...hold for the bottom of the square. Continue visually drawing the square until the breath evens out. The visualization helps regulate the breath which has a calming effect on the body and mind.
Minfulness Links
Minfulness Links
Calm: Great guided mindfulness resources and music (free of charge):
Calm: Great guided mindfulness resources and music (free of charge):
Minding Your Mind Mindfulness Exercises:
Minding Your Mind Mindfulness Exercises:
Stop Breathe and Think App:
Stop Breathe and Think App:
Headspace
Headspace
Coping with anxiety:
Coping with anxiety:
Feel more settled and calm by bringing awareness to each part of your body, noticing your experience with a sense of curiosity and openness. A Body Scan mindfulness meditation created by Stop ...
Feel more settled and calm by bringing awareness to each part of your body, noticing your experience with a sense of curiosity and openness. A Body Scan mindfulness meditation created by Stop ...
The Honest Guys: 5-Minute Calm Breathing
The Honest Guys: 5-Minute Calm Breathing
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