Mindfulness Guide

Mindfulness is the practice of paying attention to your present reality and accepting what you are experiencing. There are numerous benefits to practicing mindfulness such as relieving stress, managing chronic pain, and lowering blood pressure. This guide provides some easy ways to start practicing mindfulness today:

Intentional Mornings

Try to start each day with intention and purpose. Pause each morning to take a few deep breaths. Then ask yourself, “What is my intention or purpose for this day?”

Mindful Breathing

Simply pausing and focusing on your breathing is mindfulness. You can do this anywhere and for short periods of time. Try to notice your lungs expanding and deflating with each breath.

5-4-3-2-1 Sensory Practice

Turning your attention toward your sensory engagement of a moment helps you to tune into that moment. Ask yourself to name 5 things you can see. 4 things you can feel. 3 things you can hear. 2 things you can smell. 1 thing you can taste.

S-T-O-P Stress Relief

When you are feeling stressed you can use the STOP method. Stop what you are doing. Take a deep breath. Observe what you are feeling and thinking. Proceed by doing something that supports yourself in that moment.

Body Scan

Focus your attention on your physical body. Move from your feet to the top of your head and notice each body part paying attention to places where you feel tension, discomfort, pain, numbness.

Mindful Eating

Choose to not multitask during lunch. Observe your sensory experience of eating food. Eat slowly and intentionally. Notice how food feels on your tongue, what it smells like, and how your body feels in response to what you are eating.

SIFTing your Experience

At any point in your day you can check in with yourself. An easy way to do this is to use the SIFT acronym. Observe any physical Sensations you notice in your body. Notice any Images that are in your mind. Name any Feelings you are aware of. Identify any Thoughts you are having. Try to SIFT your experience and withhold judgment and criticism from yourself.

Mindful Movement

Throughout your day, pause and move your body. Pay attention to how your body feels as you stretch and move around. Try to find movements that feel good for your body and allow you to feel calmer and more energized.