What is Mindfulness?

Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment.

(Source: greatergood.berkeley.edu)

Benefits of Mindfulness

Reduced rumination

Stress reduction

Boosts to working memory

Focus

Less emotional reactivity

More cognitive flexibility

(Source: apa.org)

Mindfulness Technique #1

Basic mindfulness meditation – Sit quietly and focus on your natural breathing or on a word or “mantra” that you repeat silently. Allow thoughts to come and go without judgment and return to your focus on breath or mantra.

(Source: helpguide.org)

Mindfulness Technique #2

Sensory – Notice sights, sounds, smells, tastes, and touches. Name them “sight,” “sound,” “smell,” “taste,” or “touch” without judgment and let them go.

(Source: helpguide.org)

Mindfulness Technique #3

Body sensations – Notice subtle body sensations such as an itch or tingling without judgment and let them pass. Notice each part of your body in succession from head to toe.

(Source: helpguide.org)

Mindfulness Technique #4

Emotions – Allow emotions to be present without judgment. Practice a steady and relaxed naming of emotions: “joy,” “anger,” “frustration.”

Accept the presence of the emotions without judgment and let them go.

(Source: helpguide.org)

Mindfulness Technique #5

Urge surfing – Cope with cravings (for addictive substances or behaviors) and allow them to pass. Notice how your body feels as the craving enters. Replace the wish for the craving to go away with the certain knowledge that it will subside.

(Source:helpguide.org)

“In today’s rush, we all think too much — seek too much — want too much — and forget about the joy of just being.” ~Eckhart Tolle

“If you want to conquer the anxiety of life, live in the moment, live in the breath.” ~Amit Ray

“In this moment, there is plenty of time. In this moment, you are precisely as you should be. In this moment, there is infinite possibility.” ~Victoria Moran