Mindfulness is the psychological process of purposely bringing one’s attention to experiences occurring in the present moment without judgment, which one can develop through the practice of meditation.
Mindfulness allows awareness of our thoughts, feelings, bodily sensations, and the surrounding environment.
Benefits:
- Improves well-being and attention
- Helps you be present in the current moment
- Improves physical health
- Improves mental health
- Increases awareness of sights, smells, sounds, tastes and emotions such as joy, anger, or frustration
- Improves sleep
- Helps to decrease job burnout (school exhaustion for children)
Calming Essential Oils:
- Lavender
- Patchouli
- Spearmint
- Chamomile
- Rose
- Bergamot
- Lemon
- White Angelica
Mindfulness Activities:
- Body Scan Meditation
- Lie on your back with your legs extended and arms at your side, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions, or thoughts associated with each part of your body.
- Sitting Meditation
- Sit comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.
- Five Senses Exercise
- Sit or lay down and notice 5 things that you can see, feel, hear, smell, and taste. Take a moment to notice one object you can see, one you can feel in your body, a sound you can hear, a smell you are smelling, and a taste in your mouth. Notice those 5 things and then reflect on how you feel after the experience.
- Progressive Muscle Relaxation
- A method of deep muscle relaxation based on the premise that muscle tension is the body’s psychological response to anxiety-provoking thoughts and that muscle relaxation blocks anxiety. Choose a place to lay down and you breathe in and tense one muscle group at a time start from head to toe for 4 to 10 seconds. Breathe out and suddenly relax the entire muscle group. relax for 10 seconds then begin with tensing up the second muscle group. repeat until you have finished tensing your toe muscles. At the end take a deep breath in for 5 seconds, tense your whole body, then release then tension and breath.
- 4-7-8 Breathing
- Known as a relaxing breath to release anxiety. Breath in for 4 seconds, hold for 7 seconds, and release the breath for 8 seconds. Repeat until your body feels completely relaxed. (smell the flowers PAUSE then blow out the candles)
- Belly Breathing
- Sit or lie flat in a comfortable position and place one hand on your belly just below your ribs and the other hand on your chest. Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move. Then breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in and use it to push all the air out. Do this activity 3 to 10 times.
- Alternate Nostril Breathing
- Start by sitting in a comfortable meditative pose. Hold your dominant hand and press the tips of your pointer and middle fingers into your palm, leaving your ring finger, pinky finger, and thumb extended. Bring your hand up in front of your face and press your thumb on the outside of one nostril. Inhale deeply through your open nostril. At the peak of your inhalation, release your thumb, press your ring finger on the outside of your other nostril, and exhale. Continue this pattern for 1–2 minutes before switching sides so that you inhale through the nostril that you originally used to exhale, and vice versa.
- Guided Imagery
- Used as a relaxation technique where the individual sits or lies down, takes a few deep breaths, and then imagines a peaceful place in their mind such as a beach or climbing a mountain. You use your imagination to create the relaxing scene. Add detail into the place such as, is there a breeze? What is the weather like? Think of a word that can bring you back to that peaceful place when you need relaxation time. Once you are ready, take three deep breaths in and open your eyes.
