How to Practice Mindfulness
- Sit in a comfortable position with your back straight.
- You can close your eyes or not.
- The idea is not to fall asleep, but to be relaxed and awake.
If you fall asleep, it means you are tired! Check out the Sleep module to help you get more and better sleep. And try this when you are not sleepy.
- Breathe! Take deep belly breaths, relaxing your jaw on the exhale.
- Slow Down! Stay in the present moment. Let go of ‘if only” (past), “what if” (future). Have the experience you are having RIGHT NOW.
- Sense! Pay attention to your sensory experience. Touch, taste, texture, color. Use your senses! (Yes, you can open your eyes too!)
- Notice! Ask: “What is happening?”...”What am I feeling?”; Do this with an attitude of curiosity or “noticing” rather than judgment, self-criticism or blame.
- Name your experience! Use descriptive words when you notice what is happening. Use Kind "Self Talk” rather the self-critical words when you are struggling.
- Be kind to yourself! Develop self-care: place a hand on your heart; reach out for support. Make “self-compassion” your new normal.
If this practice brings up feelings that are very unpleasant, confusing, hard to take. Reach out to your mental health counselor. Most college and counties have free or low cost mental health services. You can talk to someone….they can help you. Check out the global resource link to find someone close to you.
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