Mindfulness Tips
Mindfulness is a practice of centering yourself to the present moment. When we are distracted by our thoughts and worries, we are not being mindful of where we are, what we are doing, and what we are feeling at the moment. Practicing mindfulness can help us better understand and cope with our emotions, especially the negative and difficult ones, rather than being overwhelmed by them. It can also boost our attention and focus, improve school and work performance, and help us become better listeners to others
Mindfulness exercises may sound intimidating and a bit “out there” for some but with practice, it can become a simple but powerful part of your daily routine. Even a few minutes a day can have positive effect in your mental health. Here are a few ways you can start your own practice!
Breathing
- Deep cleansing breaths helps anchor us to the most basic but important function of our bodies – breathing!
- Breathe through your nose and try to fill your stomach with air, hold for 3-5 seconds, and then deeply breathe out, drawing it out long until you feel all the air exit your body.
- Try to imagine that you are riding air coming in and out of your body and trace its passage through your nose, throat, lungs, and abdomen. Then let the air leave your body in the reverse order.
- Place your hand on your stomach to feel it rise and fall with each breath.
- When your thoughts wander, gently bring it back your breathing, using your hand on your stomach to guide your focus.
Sitting Mediation
- Set aside a time, even if 5-10 minutes each day such as before you get out of bed in the morning, after getting home from school, or after laying down for bed.
- You do not need any special equipment but feel free to get into a comfortable position using cushions, chairs, or leaning against the wall if you wish.
- You can close your eyes if you wish to (and is safe to do so!) but if you prefer to keep your eyes open, try to turn your gaze downwards and soften your vision so that you are not looking intently at what is in front of you.
- Allow the thoughts and worries to arise in your mind – no need to fight or block them. However, try not to physically or emotionally react to those thoughts – simply acknowledge them (ex. I’m feeling worried about tomorrow’s history test, I feel anxious about what my friends are actually saying about me). When you find yourself reacting to them (ex. heart starting to race, pit in your stomach), shift your focus to your breathing. Using imagery can also be helpful – ex. imaging yourself holding these difficult thoughts in your hands, opening your palms, and then allowing them to slip through your fingers like sand). It may feel cheesy at first but visualization can be a powerful tool for some.
Walking Meditation
- Set aside a specific time and path – walking to school, the track at school during lunch, a short walk around the neighborhood after dinner.
- Place both hands over your belly button and walk in a slightly slower pace than you would normally walk, initially focusing on shifting of your legs. If you feel uncomfortable walking with your hand over your stomach, try holding a book but not too tightly. The idea is to avoid swinging your arms which can be distracting for some.
- As you walk, start to focus your mind on what you are seeing, feeling, and smelling around you.
- When your thoughts wander, gently bring them back to the movement of your legs.
Sleep Meditation
- We can’t force sleep to happen. This will often lead to the opposite effect of not being able to sleep. The goal is not to fall asleep but settle ourselves down enough to make falling asleep easier.
- Lay down in your bed when you are ready to fall asleep (ex. washed up, teeth brushed, lights off or dimmed).
- Allow your legs to be in a comfortable position, about hip-width apart. Place your hands at your sides or on your stomach.
- Focus on your breathing by becoming aware of the physical movement of your stomach if your hands are on it or air moving in and out of your nose.
- It is expected that your mind will have lots of thoughts – replaying conversations or interactions you had throughout the day, worrying about what is coming up tomorrow. Try not to get frustrated by the thoughts that keep popping up in your head – simply acknowledge them as thoughts and then shift your attention back to your breathing. Using imagery as described above under “Sitting Meditation.”
- Repeating a mantra in your mind while breathing can help acknowledge and let go of those persistent thoughts, regrets, or worries. (ex. “What is done is done” or “What will be, will be”)
- Try a body scan starting from the head down to your feet (see below).
- If you are still awake, come back to your breathing again.
Body Scan
- Do an intentional “body scan” starting from head to toe – intentionally focus on and relax/loosen the muscles that make up your body. Be mindful of the muscles around your eyebrows, eyes, jaw (allow the mouth to hang open slightly), neck, shoulders, arms, fingers, stomach, legs, toes.
- Concentrate on the sensation and temperature of the chair, cushion, bed, floor against your body.
- This can release muscle tension created by your anxiety.
- Close your eyes while doing this especially if you are trying to sleep.
- Below are detailed instructions on Progressive Muscle Relaxation:
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Progressive muscle relaxation is an exercise that relaxes your mind and body by gradually tensing and relaxing the different muscle groups throughout your entire body. You will tense or squeeze each muscle group without straining, and then suddenly release the tension and feel the muscle relax. You will tense each muscle for about 5 seconds. If you have any pain or discomfort at any of the targeted muscle Groups, feel free to skip that step. Throughout this exercise you may visualize the muscles tensing and a wave of relaxation flowing over them as you release that tension. It is important that you keep breathing throughout the exercise. Now let’s begin. Begin by finding a comfortable position either sitting or lying down in a location where you will not be interrupted and is safe. Allow your attention to focus only on your body. If you begin to notice your mind wandering, bring it back to the muscle you are working on. Draw a deep breath into your lungs and stomach, hold for a few seconds, and breathe out slowly. Again, as you breathe notice your stomach rising and your lungs filling with air. As you exhale, imagine the tension in your body being released and flowing out of your body. And again inhale...and exhale. Feel your body already relaxing. As you go through each step, remember to keep breathing. Tighten the muscles in your forehead by raising your eyebrows as high as you can. Hold for about 5 seconds. Lower your eyebrows now. Pause for 10 seconds. Next tightly squeeze your eyes shut for 5 seconds. Now slowly open your eyelids, letting them hang open and not focusing on anything in front of you. Pause for 10 seconds. Now smile widely showing all of your teeth, feeling your mouth and cheeks tighten. Hold for about 5 seconds, and release, letting your jaws be slack and hanging loose. Appreciate the softness in your face. Pause for about 10 seconds. Gently roll your head back as if looking at the ceiling by letting the weight of your head pull it back. Hold for 5 seconds. Now roll your head forward as if trying to look at your belly button and hold for 5 seconds. Roll your head towards your left shoulder, letting its heaviness do the work. Hold for 5 seconds. Now roll your head towards your right shoulder and hold for 5 seconds. Roll your head in a slow circle a couple of times. Now roll it the opposite direction. Pause for 10 seconds. Breath in…and out. In…and out. Let go of all the stress. In…and out. Lift up your shoulders as if trying to touch your ears with them. Squeeze your shoulders for 5 seconds and then drop them. Pause for 10 seconds. Tense your upper back by pulling your shoulders back, as if trying to make your shoulder blades touch. Hold for about 5 seconds, then let go. Pause for 10 seconds. Let’s move down your arms. First flex your biceps. Those are the muscles on the front of your upper arms. Feel that buildup of tension. Hold for about 5 seconds, and relax, letting the arms hang loosely. Enjoy that feeling of limpness. Pause for 10 seconds. Breath in...and out. Now tighten your triceps, the muscles on the back of your upper arms by extending your arms out to your sides and locking your elbows. Hold for about 5 seconds, and then relax them and letting your arms hang loosely again. Pause for 10 seconds. Now, tightly clench your fists and hold this position. Make sure your fists are not so tight to be shaking. Hold for about 5 seconds, and then open your hands. Pause for 10 seconds. Tighten your chest by taking a deep breath in, hold for about 5 seconds, and exhale, blowing out all the tension. Now tighten the muscles in your stomach by sucking it in. Hold for about 5 seconds, and then let it hang out. Pause for 10 seconds. Gently arch your lower back by folding your upper body forward. Hold for about 5 seconds and then straighten up. Pause for 10 seconds. Tighten your butt. Hold for about 5 seconds…, release, imagine your hips falling loose. Pause for 10 seconds. Tighten your thighs by pressing your knees together, as if you were holding an object between them. Hold for about 5 seconds…and release. Pause for 10 seconds. Now flex your feet, pulling your toes towards you and feeling the tension in your calves. Hold for about 5 seconds, and then let go, feeling the stretching sensation fade away. Pause for 10 seconds. Curl your toes under tensing your feet. Hold for about 5 seconds, release. Pause for 10 seconds. Now imagine a wave of relaxation slowly spreading through your body beginning at your head and going all the way down to your feet. Feel the weight of your relaxed body. Breathe in…and out…in…out….in…out. Adapted from The Anxiety & Phobia Workbook, by Edmund J. Bourne |