Fences
Mindfulness
Information & Exercises
What is mindfulness?
Mindfulness is the practice of being in the present moment. Being self-aware - of your body, your breathing, your thoughts, and your emotions. When you hear the word ‘mindfulness’ you might think of meditation, this is a common form of mindfulness practice, however mindfulness is simply the act of being present. Many people practice mindfulness through cooking, being creative, dancing, and much more. It’s all about what works for you.
Why Mindfulness is such a great tool:
Frequently practicing mindfulness has been proven by a multitude of studies to dramatically improve your mental health and boost happiness. Mindfulness supports attitudes that result in a satisfied life, such as gratitude and acceptance. Mindfulness also:
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Improves sleep
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Relieves stress
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Helps when dealing with difficult emotions and stressful situations
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Reduces anxiety and depression
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Helps you feel more grounded and emotionally stable
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Stops you from pursuing negative thoughts
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Helps you feel more connected with your body
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Improves concentration and mental clarity
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Gives you better self control
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Greater emotional intelligence
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Promotes self kindness and kindness towards others
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And much more!
How To Be Mindful
There are many exercises you can practice on a regular basis which will improve your ability to be mindful (see below). Learning how to be present in the moment is also a way of life. With practice, you will learn to live more mindfully, and be more conscious of everything you are doing.
But just like any skill, mindfulness takes practice. Just because something is simple, doesn’t mean that it’s easy. So don't be discouraged if mindfulness doesn’t come quickly-especially if you are practicing for the first time!
Easy Mindfulness Exersises
Body Scan
Step-by-step instructions on how to tune in and take notice of the current sensations in your body.
Start in a comfortable position with your eyes closed. Take a few deep breaths. Start by taking notice of your feet. How do they feel? Then slowly move up your body, surveying your legs, hips, stomach, chest, arms, hands, shoulders, neck, and finally, head, noticing any sensations or discomfort. Try not to change or judge these feelings as they arise, you’re simply checking in. End your practice with one last deep breath, then open your eyes.
Senses Activity
This is a helpful grounding exercise for when you feel your thoughts or emotions spiraling.
You can write down, or simply just take notice of:
5 things you can see
4 things you can hear
3 things you can feel
2 things you can smell
1 thing you can taste
5 Minute Focus
Below are 5 minute guided meditation videos, find a quiet place where you won't be disturbed, and begin with an open mind.
To listen to all the writing, listen to this audio clip.
Breathing Exercises
Deep breathing is a mindfulness exercise you can do anywhere at any time, it's very discrete and highly effective! Take a deep inhale as the circles enlarge, hold for a second when they are full, then slowly release your breath as you watch the circles shrink again.
Try to keep your attention on the sensation of your breath. Repeat until you feel clam and relaxed.
Resource Corner
Here are some mindfulness resources we recommended:
https://www.youtube.com/watch?v=EfubAj5f_rM - headspace youtube
https://www.youtube.com/@GreatMeditation - Great meditation youtube
https://www.calm.com/ - Calm app