Mindfulness Take a moment to breathe and have a look around you.

What is Mindfulness?

Mindfulness is commonly defined as the awareness that arises when paying attention to the present moment nonjudgmentally.

The best way to learn about mindfulness is to give it a go and try out some mindfulness practices. So, find a comfortable seated position, ideally with both feet on the ground. Take a few moments to focus on your breath. You can use this video, if you like, to help time your inhale and exhale.

After you've had a moment to take a breather. Maybe take a moment and notice how you are feeling. Are you calm? Nervous? Excited? Is your chair comfortable? Are you hot or cold? Maybe notice what is around you. What colors do you see? What objects catch your eye. You may even want to turn your head from side to side, slowly, a few times, and just let your eyes scan over the objects and the view around you. All the while, breathing slowly and steadily and just, noticing, without judgment, whatever comes up.

Here are a few everyday mindfulness practices from Penn State Extension

Practice mindfulness during routine activities. Try to be more present during your normal daily routine. For example, pay more attention while brushing your teeth, taking a shower, or eating breakfast. Focus in on the sight, sound, smell, taste, and feel of these activities instead of completing them on autopilot.

Put your phone on airplane mode. Stop checking your phone every five minutes! An easy way to do this is to put your phone on airplane mode, for example, when you are out to dinner with friends or engaged in a conversation. It is much easier to be present in the moment without constant notifications from a cell phone.

Connect with nature. Get outside! Take a walk in nature, whether that be in your neighborhood, at a park, in the woods, or on the beach. Listen to the sounds of nature, look around, and be present in your surroundings.

For more tips and information on Mindfulness, check out Penn State Extension's article by pressing the button below!

Mindfulness practices are simply about taking a moment to become aware of your surroundings and to notice things around you and how you might be feeling, with no judgement. If things become too stressful, try this grounding exercise to help you to take a moment to be present.

Practice taking mindful moments throughout your day and get plenty of rest. Be your own scientist and determine if you feel a difference when you take a moment or two to be mindful.


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