How to Practice Mindfulness
overview
- Mindfulness is a particular way of paying attention, which can increase calmness, balance, and inner strength.
- Mindfulness helps us manage stress.
- We can begin to practice mindfulness by paying attention to the breath and connecting to our bodies.
- How we perceive situations and events creates our own reality.
- Our perception of a situation is subjective and may or may not be accurate.
We Will Explore:
- How to practice mindfulness?
- How to use body and breath as a focus for attention?
- How to practice mindfulness in daily life?
Quote
We can practice mindfulness by paying attention to our present moment experience by connecting to our bodies, minds and emotions. ~ Heidi Bornstein
Objectives
- Recignizing how to increase focus and attention.
- Reinforcing the body-mind connection.
- Experiencing mindfulness through direct experience.
- Developing a life strategy that increases wellness in daily life.
Key Points About Practicing Mindfulness
- Knowing what is happening in your body can be an “early warning system” and help you choose helpful ways of managing stress and being with the ups and downs of life.
- Strategies that include mindful practices, healthy habits, and attitudes support well-being.
Arriving Practice: Long, Slow Breathing
Long, Slow Breathing
Watch
Decades of scientific research on breathing suggest that, when we relax, lengthen, and slow our breathing, we can unwind the tension in our nervous system that creates anxiety and irritation. In one recent study, researchers found that slow diaphragmatic breathing (belly breathing) led to enhanced mood, increased focus, and significantly lower levels of the stress hormone cortisol.
How can you bring slow deep breathing into your daily life? Notice those moments when you get triggered. Use these moments as a cue to slow down your breathing. Then, bring your attention to where you’re breathing. See if you sense the subtle rising and falling of your abdomen with each inhale and exhale.
This breathing technique may also be used as a self-regulating tool for grounding in times of overwhelm, anxiety, worry, and discomfort.
Check-in Practice - PAUSE – Triangle of Awareness
PAUSE – Triangle of Awareness
Listen
The first Mindfulness practice is stopping and noticing what is happening inside you.
The Triangle of Awareness illustrates the interconnected relationship between our thoughts, emotions (feelings), and body sensations. All three of these elements contribute to an overall sense of awareness of our present moment experience. The triangle of awareness is the foundation of the pause practice.
What we ask ourselves is: What thoughts, emotions, and body sensations are currently present?
Practicing Mindfulness Safely
In the mindfulness lesson, we practiced choosing an anchor for your attention that works best for you – body sensations, breath or sound.
In this lesson, remember your “go to place” if you get overwhelmed.
Healthy Habits
Healthy Eating
Healthy eating provides the sustained energy we need to be physically active. It helps us manage stress, relax, and supports good coping skills.
Move – Physical Time
When we move our bodies, aerobically if possible, we strengthen the brain in many ways.
Mindful Attitudes
Mindful Movement Practice - Circle of Joy
Circle of Joy
Watch
The Circle of Joy is in a balancing flow – If you are feeling tired, it can help give you energy. If you are feeling wired, it can help get rid of excess energy.
Benefits
- Calms the body and mind: by using the breath efficiently.
- Releases tension: in the upper body, particularly the shoulders and chest.
- Increases the range of motion: in the shoulders.
- Promotes a sense of joy: and openness.
Reflection Questions – Circle of Joy Mindful Movement:
- Did you find yourself focused? Unfocused?
- Pleasant? Interesting? Or Unpleasant? Frustrating?
- What did you notice? Physically? Mentally? Emotionally?
- Did anything surprise you / challenge you?
.
Focus Practice - Mindful Eating
Mindful Eating
Listen
Mindful Eating is a foundational mindfulness practice that allows us to use our innate power of focus and attention to examine our internal experience and notice how rich it is when we employ the attitudes of curiosity and interest, non-judgment, beginner’s mind and patience.
All life depends on the relationship between
sun, water, air, plants and animals
~Wilhelm Reich Institut
Reflection Questions
- Did you get impatient?
- Were you able to keep your attention on the instructions and the practice or did you notice your attention wandering?
What did you like about the experience? Dislike? - Did anything surprise you?
- Is this how we normally eat?
- Anything else you noticed about eating like this?
- Can you see yourself eating the first bite of food more mindfully after this practice?
- Did any thoughts or feelings come up about food in general?
- Do you practice gratitude for food when we are eating?
When eating, do you….
- Consider the Source of your food
- Take your time eating
- Drink water
- Sit at a table
- Turn off your cell phone
- Question the nutritional content of what you are eating
- Appreciate what you are eating and the company that you are with.
- Enjoy the experience
Which ones do you already practice?
Which one would you like to?
Alternative Focus Practice
This is an alternative activity to mindful eating, investigating using the senses to practice present–moment awareness and noticing how it affects our experience. It involves bringing your attention to focus on a single object and describing the object based on your five senses, as if to someone who can’t see it.
Focus Practice - Body Scan
Body Scan
Listen
This is a formal mindfulness practice that gently guides you on a journey through your body, beginning at the tips of your toes and moving all the way to the top of your head. It can be done lying on the floor, on a mat, or seated in a chair.
The purpose of this practice is to help you become more aware of physical sensations, thoughts, and emotions in the present moment.
Reflection Questions
- Did the practice seem short? or long?
- Pleasant? Or unpleasant?
- Did you experience restlessness?
- What did you notice? Physically? Mentally? Emotionally?
- Did anything surprise or challenge you?
Noticing Body Sensations: naming what you notice
It’s helpful to be able to name sensations in the body that you may notice during the practice.
Take a look a this diagram and see if any of the sensations are familiar to you.
Alternative Body Scan:
The Yoga Nidra Body Scan is the process of scanning the body from the feet to the top of the head. The intention is to focus attention on different parts of the body with an attitude of kind curiosity and non-judgment. The pace is quick, allowing you to notice the mobility of your awareness.
My Mindful Journey Reflection Journal
Complete the activities in My Mindful Journey Reflection Journal:
MINDFULNESS in DAILY LIFE: Noticing the Little Things
Mindful Attitude Activity Self-Quiz
What do you notice while practing mindfulness?
The Wrap Up
Key Points About Practicing Mindfulness
- Knowing what is happening in your body can be an “early warning system” and help you choose helpful ways of managing stress and being with the ups and downs of life.
- Strategies that include mindful practices, healthy habits, and attitudes support well-being.
Final Reflection and Check -in
Triangle of Awareness Check-in
- What thoughts, emotions, and body sensations are currently present?
Reflection Questions
- How do you feel now?
- Was there a shift in how you feel after doing this lesson, doing the activities and practices?
- What practices resonated with you?
Explore
Web-based Resources
Videos to Watch
Learn More
Practicing Mindfulness Lesson Activities
Art Activity
Practicing Mindfulness Lesson Activities
Alternative Focus Practice - Exploring an Object with 5 Senses
This is an alternative activity to mindful eating, investigating using the senses to practice present–moment awareness and noticing how it affects our experience. It involves bringing your attention to focus on a single object and describing the object based on your five senses, as if to someone who can’t see it.
Instructions:
Without touching the object, first, explore it visually. Describe what you see in ways that refer to the inherent qualities of the object, not judgments of interpretations. “Small,” for example, is a judgment, while “about one inch in diameter” is a more objective description. You might imagine that you are describing the object to someone who cannot see it.
Reflection Questions:
- What does the surface look like? What is its shape?
- Is it straight, curved, or some combination?
- Is it shiny or dull? Are there shadows across it? Any reflection on its surface?
- What color(s) and shade(s) does it have?
- Does it look smooth or bumpy?
- Does it look soft or hard? Does it look wet or dry?
- What else can you see about it?
- Is it hard or soft? Smooth or rough? Sharp or dull?
- How much does it weigh? What is its temperature?
- How does it feel different in different parts?
Alternative Focus Practice - Yoga Nidra Body Scan
The Yoga Nidra Body Scan is the process of scanning the body from the feet to the top of the head. The intention is to focus attention on different parts of the body with an attitude of kind curiosity and non-judgment. The pace is quick, allowing you to notice the mobility of your awareness.
Yoga Nidra Body Scan
Listen
Art Activity - Favourite Place
Favourite Place
Benefits:
- Awareness of the 5 senses
- Increases feelings of gratitude and happiness
- Relieves stress & anxiety
- Created the opportunity to explore the outdoors!
Instructions
- Take photos while you explore your favourite local place. While you’re there, tune into your 5 senses and notice your feelings.
- Create a digital collage using your photos on a computer or phone. If you wish, print your photos and make a physical collage! You may even wish to simply print out your photos and hang them somewhere you will see it often.
Reflection Questions – Favourite Place
- How did tuning into your 5 senses at your favourite local place feel? What did you notice?
- How can you foster the positive feelings your favourite place makes you feel into your daily life?
Videos to Watch
Web-Based Resources
Websites
Mindfulness For Teens: https://www.mindfulnessforteens.com/
Stressed Teens:
https://www.stressedteens.com/
