Mindful Moments TOOLKIT

Transcription

1 Mindful Moments TOOLKIT `

2 Mindfulness is a bit of a buzzword these days, and for good reason. More and more research is showing that maintaining a mindfulness practice supports a healthy brain, and a healthy brain is crucial for emotional, social, mental and physical wellness for life. So what is mindfulness, exactly? While there are many definitions of mindfulness out there, essentially, mindfulness refers to paying attention on purpose, in the present moment, without judgement (Jon Kabat-Zinn). When we are mindful, it means that we re focusing on the here and now, with whatever thoughts, feelings, or sensations each moment brings. Rather than being worried about what might happen tomorrow, or ruminating over what may have happened in the past, mindfulness challenges us to stay with the task at hand. At the same =me, mindfulness is more than simply building focus. While you acknowledge your thoughts and feelings and bodily sensations in the moment, mindfulness means that you also refrain from judging yourself. It isn t about eliminating stress, anxiety, worry, or distraction, but rather learning to allow those unproductive thoughts and emotions to peacefully pass, so you can gently pull yourself back to the present. Mindfulness isn't a commodity, it is a discipline. And like any other discipline, like karate or piano, it requires practice. The good news is that incorporating mindfulness into our lives doesn t have to be complicated or time-consuming. Finding mindful moments throughout your day can help cultivate self-awareness and resilience, reduce stress and bring joy, as you unplug and come back to the moment at hand. This toolkit is a great starting place for getting started with a mindfulness practice, or building upon the mindful tools you already have.

3 1 mindful breathing

4 what is mindful breathing? Our breath is a powerful tool to tap directly into the body s stress response system. When we take the time to deeply breathe and observe our breath, we trigger the body s natural relaxation response, allowing our brains to slow down and reset and empowering us to feel a sense of calm. Mindful breathing is accessible for individuals all ages. Simply take a moment of stillness to draw your attention to your breath, without trying to change or adjust how you re breathing. How does your breath feel in your body? Feel your ribs, chest, and stomach expand with each inhale, and fall with each exhale. What is the quality of your breath? Are your breaths short or long? Shallow or deep? Bear Breath is another great tool to take a mindful moment in your day, especially if you re feeling stressed. bear breath 1. Begin seated in your chair. Make sure both feet are touching the floor and you are sitting up tall in your body. 2. Inhale through your nose for three to five counts. 3. Pause for one to two counts. 4. Exhale through nose three to five counts. 5. Pause for one to two counts. 6. Repeat two to five rounds. 4

5 2 mindful walking

6 what is mindful walking? For many people, the idea of mindfulness can in=mida=ng because it conjures up images of long medita=ons sidng on the floor. But the reality is that mindfulness can be practiced anywhere, even on the move. Catch some mindful moments as you go through your day by being present to the sensation of walking. This walking meditation can help get you started. Walking meditation challenges you to think and feel the different sensations of your steps acutely, rather than mindlessly placing one foot in front of the other. With each pace, bring attention to the different components of each step: the lifting of one foot; the moving of the foot a bit forward of where you re standing; the placing of the foot on the floor, heal first; the shifting of the weight of the body onto the forward leg as the back heel lifts, while the toes of that foot remain touching the floor or the ground. For more on mindful walking, Mindfulness Medita6on in Everyday Life by Jon Kabat- Zinn is a great resource. What does it feel like to slow down in this way? What else can you notice around you on your walk when you take the time to savor the moment? 6

7 3 mindful eating

8 what is mindful eating? Most of the =me when we eat, we really feed, scarfing down our food on- the- go or while distracted by our phones and TVs, rather than truly tas=ng, chewing, and enjoying our food. When we eat mindlessly, we often miss the important signals that our body sends us about our hunger or fullness, and may end up eating when we are tired, stressed, or sad rather than when we're hungry. We also miss opportunities to connect, whether with our coworkers, friends, family, or even ourselves. When we slow down and really take the time to notice and appreciate the food we consume, we can change how we relate to our food and enjoy our meals. Mindful ea=ng includes: Paying attention to what you re eating Using all of your senses (sight, taste, smell, touch, and sound!) Paying attention to what you like and dislike without judgment Becoming aware of your physical hunger and satiety cues to guide your decisions about eating Making eating a pleasurable experience. Want to give it a try? Here are some =ps for mindful ea=ng: Turn off the TV, and put down your phone. Leave electronic distractions out of mealtimes. Eat at the table. (Your desk doesn t count.) Stop eating, especially snacking, while you re on the go as much as possible. Make it special. Make your dining environment pleasant and enjoyable everyday, not just on holidays! Use music, candles, or pretty plates to set the scene. Take your time. Spend as much time eating as you spend preparing a meal. Put your utensils down in between bites, and chew your food thoroughly. The result? Mindful eating can help you change your relationship with food. Remember that food is to enjoy as well as to nourish your body, so listening to your body s needs, and being present to the food you consume, can serve as the ultimate form of self-care. 8

9 4 mindful coloring

10 what is mindful coloring? Doing something crea=ve like coloring is a simple way to bring more mindfulness into our day, by allowing us to get swept up in the ac=vity. Coloring can help you to turn down those anxious thoughts, release anxiety, and enjoy the present through curiosity, self-expression, and play. See next page for a coloring page to use with your kids. 10

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12 5 mindful movement

13 what is mindful movement? Mindfulness is an essen=al element of yoga, and maintaining a yoga prac=ce can help you to foster greater mindfulness on and off the mat. For children and teens especially, who may not be interested in sitting still (or slowing down while they eat!), yoga is a multi-faceted tool for health and wellness from the inside-out. While doing yoga, you not only develop greater body awareness and physical fitness as you move your body through the poses, but you also learn to gently focus the mind on the present, letting go of any distracting thoughts, judgements, or comparisons. Even a quick chair yoga sequence can be powerful, almost like hitting a reset button for a quick mood boost. Find a mindful moment with this short chair yoga sequence to promote focus. 13

14 LESSON 3: Focus 1. Sounding Breath 2. Feeling Breath 1 2. Feeling Breath 2 3. Sunshine Arms with Ocean Breath Sunshine Arms with Ocean Breath 2 4. Mountain 5. Warrior I 1 5. Warrior I 2 6. Tree 7. Helicopter Arms 1 7. Helicopter Arms 2 8. Hands Interlaced Behind Back 9. Seated Forward Fold Copyright 2014 Yoga Ed. Corp.

15 sounding breath 1. Begin seated in your chair. Make sure both feet are touching the floor and you are sitting up tall in your body. Cover your ears with your hands so you can hear no sound. 2. Inhale and exhale evenly through your nose. 3. As you listen to your breath, think of a word to describe the sound of the breath. feeling breath 1. Begin seated in your chair. Make sure both feet are touching the floor and you are sitting up tall in your body. Placing both hands on your rib cage, feel your ribs on the front and back of your body. Inhale, feeling your rib cage open and expand. 2. Exhale, feeling your rib cage close. Feeling Breath 1 Feeling Breath 2 15

16 sunshine arms with ocean breath 1. Begin seated in your chair with your feet flat on the floor. 2. Inhale, reach your arms up and overhead. Bring your palms to touch. 3. Exhale through your mouth, making the sound haaa as you bring your hands to center mountain 1. Begin standing in front of or behind your chair. 2. Inhale, allow your shoes to touch. 3. Exhale, extend your arms down, palms facing the sides of your legs. 4. Breathe. 16

17 warrior i 1. Begin standing behind your chair in Mountain Pose with your feet hips distance apart. 2. Inhale, bring your hands to your hips. 3. Exhale, step your left foot back an entire leg s distance keeping your right foot facing forward. 4. Inhale, bend into your front right knee, with your back leg straight. 5. Exhale, bring your arms to the chair (Variation 1) or reach your arms up to the sky (Variation 2). 6. Breathe. 7. When you are ready, bring your hands back to your hips and step your left foot forward to Mountain Pose. 8. Repeat on the other side. Varia=on 1 tree Varia=on 2 1. Begin in Mountain Pose in front of or behind your chair. 2. Inhale, bring your hands onto your hips. 3. Exhale, step your right foot to the inside of your left leg. 4. Inhale, stand tall in your tree body. 5. Exhale, extend your arms up towards the ceiling. 6. Breathe. 7. When you are ready, bring your hands back down to your hips and return to Mountain Pose. 8. Repeat on the other side 17

18 helicopter arms 1. Begin in seated in your chair with your feet on the floor sitting up tall in your spine. 2. Inhale, reach your arms out to your side. 3. Exhale, turn your arms to the right. 4. Inhale, sit up tall in your body. 5. Exhale, turn your gaze over your shoulder. 6. Breathe. 7. Inhale, come back to center. 8. Repeat on the other side. hands interlaced behind back 1. Begin seated in your chair with your feet on the floor sitting up tall in your spine. 2. Inhale, reach your arms to a T along side if you. 3. Exhale, bring your hands behind your back interlacing your fingers. 4. Inhale, sit up tall in your body 5. Exhale, extend your arms back towards your seat behind you. 6. Breathe. 7. When you are ready, exhale bring your hands back to your low back and release your hands to your side. 18

19 seated forward fold 1. Begin in seated in your chair with your feet on the floor sitting up tall in your spine. 2. Inhale, reach your arms up to the sky. 3. Exhale, hinge from your hips and extend your arms forward, placing your hands on the outsides of your legs. 4. Breathe. 5. When you are ready, inhale and come back up to seated. 19

20 6 gratitude

21 gratitude practice The moments right before you hit the hay can be a great opportunity for mindfulness, allowing you to decompress from the day and quiet anxie=es about tomorrow. Before you head to bed, take 3 minutes to make a list of 3 things you re grateful for from your day, and you ll be more likely to sleep soundly. i am grateful for

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