Mindfulness

The application of mindful attention in everyday life.
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Mindfulness is an evidence-based movement within psychology which has roots in Eastern philosophy and practice. Mindfulness can be defined as the awareness which results from paying attention to one’s experiences, in a non-judgmental way. The practice of mindfulness has been linked to improvements in physical and mental health in a variety of areas, such as: reduced stress, improved mood, lower blood pressure, and improved ability to concentrate, among other benefits. Below are a list of online resources which introduce the concepts of mindful practice and a list of readings for those interested in learning more about mindfulness.

Ted Talks

Andi Puddicombe: All it takes is 10 mindful minutes
The importance of making effort to take time out of a busy schedule to recognize and appreciate your daily experience.

Pico Iyer:  The art of stillness
Touches on the importance of stillness and quiet during our very busy lives and how using introspective meditation. This talk is an interesting and helpful guide to strategies which can help us feel less overwhelmed.

Non-Ted Talks

Jon Kabat-Zinn:  Mindfulness – An introduction with Jon Kabat-Zinn

A variety of short, Kabat-Zinn talks on different applications of mindfulness

Online Meditations

The UCLA Mindfulness Awareness Research Center offers a list of free meditations for a variety of concerns such as sleep and stress relief. The meditations are offered in English and Spanish and serve as good practice in incorporating mindfulness in your life.

Apps

Do as One: Color Breathing Room

An interactive deep breathing exercise with use of color therapy. Exercises can be “intentionalized” depending on the desired state (e.g., increase forgiveness, love, peace, beauty, etc.).

Below you will find a list of books, articles and campus resources related to mindfulness which can be helpful for those who want more detailed information and to learn how to incorporate mindful practice into daily life.

Books

  • Wherever You Go, There You Are by Jon Kabat-Zinn,
  • Mindfulness for Beginners: Reclaiming the Present Moment and Your Life by Jon Kabat-Zinn
  • Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn
  • Coming to Our Senses: Healing Ourselves and the World Through Mindfulness by Jon Kabat-Zinn
  • Peace is Every Step: The Path of Mindfulness in Everyday Life by Thich Nhat Hanh
  • How to Love (Mindful Essentials) by Thich Nhat Hanh and Jason DeAntonis
  • The Miracle of Mindfulness: An Introduction to the Practice of Meditation by Thich Nhat Hanh and Vo-Dihn Mai
  • You Are Here: Discovering the Magic of the Present Moment by Thich Nhat Hanh and Melvin McLeod

Articles  

 

Additional Campus Resources

Historically, there have been several meditation classes held at the Recreation and Wellness Center for students who want to try mindfulness first-hand via meditation. Additionally, there are several Yoga classes offered each week which can help individuals become more in tune with their physical experiences. Please contact the Recreation and Wellness Center for times and locations of those classes. Student Counseling Services also provides groups and workshops on mindfulness and stress relief.

Stress Reduction Resources

There are many university counseling centers that offer stress reduction exercises on their websites. A description of the resources are listed below each link.

 

University of Texas: Stress Recess

Guided and self-initiated stress management program that includes psychoeducational information on stress, fight/flight, perfectionism, and cognitive distortions. Also has deep breathing, PMR, and yoga exercises. It all comes together in an advanced program.

Iowa State University: MINDSPA

List of 10-15 minute guided imagery/relaxation exercises available for download. Learn breath work, mindfulness mediation, and even exercises on eating mindfully. All exercises are set to instrumental, calming music.

University of Mary Washington: Relaxation Exercises: Download!

Deep breathing, PMR (?), and sleep exercises available for download.

Kansas State University: Samples of Relaxation Training Exercises

Audio and text samples of relaxation scripts, including use of autogenic phrases, warmth, guided imagery, and equalized breathing.

Brigham Young University: Relaxation Recordings

Audio files that include autogenics, body scan, performance rehearsal, PMR, self-hypnosis, and visualization.

University of Notre Dame: Relaxation Exercises

ACT (Acceptance and Commitment Therapy) exercises which include male and female acceptance of thoughts and feelings exercises, and “watching thoughts drift.”

San Diego State University: Relaxation Exercises

Audio and written transcripts of relaxation exercises given in English and Spanish.

New York University: Yoga Room

Step-by-step guide to mastering yoga poses that specifically target depression and anxiety symptoms.

Nicholls State University: Relaxation Techniques

Specific relaxation audio scripts for “loving kindness” and test anxiety.