Calm Space

What is Mindfulness?

Mindfulness is a type of meditation where you focus on being aware of what you're sensing and feeling in the moment. It involves breathing and other practices. It is used to relax the body and mind to help reduce stress.

This activity will help you begin centering in the world around you while taking your mind off of the things that are bothering you. You can do this anywhere!

To begin, find a comfortable position, whether it's standing, sitting, or laying down. If you are laying down, please make sure you aren't just staring at the ceiling. Take a deep breath.

• Now, look around the space you're in, find 5 things you can see, and list them off in your mind or out loud. For example, from my desk in my office, I can see my bulletin board, my laptop, my planner, my phone, and my water bottle. After this, take a deep breath.

• Next, look around the space you're in, find 4 things you can touch, and list them off in your mind or out loud. For example, from my desk in my office, I can feel the softness of my mousepad, the smoothness of the wood my desk is made of, the roughness of my pencil eraser, and the coolness of the body of my pen. After this, take a deep breath.

• Then, close your eyes and listen for 3 things you can hear. List them off in your mind or out loud. For example, from my desk in my office, I can hear my co-workers laughing, phones in the office ringing, and the steps of people walking in the hallway. After this, take a deep breath.

• Now, with your eyes still closed, find 2 things you can smell, and list them off in your mind or out loud. For example, from my desk in my office, I can smell germex and the pumpkin-scented oil in my diffuser. After this, take a deep breath.

• Finally, you can open your eyes and find 1 thing you can taste. List this off in your mind or out loud. For example, from my desk in my office, I can taste the last of my coffee. For the last time, take a deep breath.

By this point, you should feel a little more loose, a little more calm, and a little more centered. You can repeat this process however many times you like, and this can be a great tool when you are stressed.

Sometimes, we face situations that are extremely overwhelming. There are several ways to cope with the stress that comes with times like those. This one is called STOP.

• Stop what you're doing/focusing on

• Take a breath (focusing on your inhale and exhale; breathe deeply and slowly)

• Observe your surroundings and yourself. What is happening around you? What are you feeling? What are you doing?

• Proceed with what you were doing. Reconnect or change course. Whatever you decide, do it mindfully.

This doesn't have to just be used when you're overwhelmed. Sometimes, it can be a quick and easy break from whatever you're doing to give yourself and boost.

These Breathing Boards can help you take deep breaths that help you focus on and be mindful of your inhale and exhale.