Mindfulness

What is Mindfulness?

Mindfulness is the ability to be fully present and aware of where we are and what we're doing, without judgment. It doesn't sound like much, but it's been proven to have significant positive effects on mental health!

Headspace

Get your mindfulness habit started with Headspace, now available for free to all Los Angeles County residents until the end of the year by clicking here!

The Pali Pause

An exercise that can be put into practice at the beginning of a meeting, at the start of class, or at a break during the day to enhance or regain relaxation, focus and clarity.

  1. Sit with your back straight, but relaxed in your chair with both feet firmly planted on the floor.

  2. Place your hands on your knees or in your lap.

  3. Feel free to close your eyes, or gaze down at a fixed point if you choose to keep your eyes open – whatever feels comfortable to you.

  4. We are going to take 3 deep breaths all together, so… Everyone take a deep breath in through your nose and slowly and gently let all the air out… Again, everyone take full deep breath in and slowly and gently breathe all the way out. One more time, everyone take a full deep breath in and slowly and gently breathe it all the way out…

5. Sit quietly and focus on your breath for the next minute or so.

Now try to scan your body for tension from toe to head, while you keep breathing slowly in and out; see if you can release tension anywhere you notice it, and allow yourself to come to a more relaxed focused state. (Do this for about 1 – 2 minutes.)

Feel free to guide this portion by saying, “Notice your feet - pause a few seconds, then slowly move up to your calves – pause, then move up to your knees and upper thighs – pause, move to your lower back and abdomen- pause, check in with your upper back, chest and shoulders – pause, notice your arms and your hands – pause, check in your neck and jaw – pause, move to your eyes and skull –pause. Take another deep breath in, and, as you exhale, try to release tension and anxiety.”

6. Take one more deep breath, open your eyes if they are closed, and hopefully you feel a bit more relaxed, calm and present.

How to Meditate with Anxiety

The present moment isn't always a place of rest. Meditation can put us in touch with our stress and anxiety, and that's why it can be so helpful. Explore how mindfulness and meditation can help soften feelings of anxiousness, reduce stress, and calm a panic attack in our new mindful guide to meditation for anxiety.
www.mindful.org/mindfulness-meditation-anxiety/

Mindfulness Practice Cards

Mindfulness Workshops

Intro to Mindfulness.pptx

Other Mindfulness Resources to Check-Out:

Explore the Videos below for some Mindful Moments!