
Mindfulness Simplified
Seven Steps to Mindful Moments
1. Relax in a comfortable, alert way
2. Have simple goodwill toward yourself
3. Be aware of your body
4. Focus your attention on the experience you are having at the moment (notice your physical sensations, emotions and feeling states, and thoughts, and watch how they arise and fall away)
5. Choose an “anchor” to focus your attention on (could be your breath, physical sensations or sounds around you)
6. Accept whatever comes into your awareness, and try not to judge it or yourself
7. Bring your attention back to what you are focussing on
Mindfulness can be done anytime and anywhere.
Mindfulness begins with awareness.
Everyday moments, such as walking, doing dishes, or drinking a cup of tea are opportunities to become more mindful.
Your breath is available to become an object of your focus at any moment.
Practice goodwill toward yourselves and others. Sense the ways you are connected to each moment and other people.
Find others who are interested in mindfulness and explore together.
Self-Care- Ideas into Action
Strategies for Self-Care
Identify people who comfort you, listen to you and make you feel safe
Reach out to the people who support you most
Stay in contact with important people in your life
Engage in practices that connect you with your faith, spirituality, higher power, or God
Help another person and do something for others
Find humor in your day and laugh
Move your body
Practice joy and take time out to have fun and be spontaneous
Take time in nature
Listen to music
Eat healthy snacks and meals
Spend time with a pet
Combine strategies for a big impact- take a walk with a friend in nature
Take a nap and get sleep
Engage in activities that evoke comfort
Adjust your lighting - burn a candle, building a fire in the fireplace, stringing up twinkle lights)
Take a warm shower or hot bubble bath
Express your emotions through art, writing, singing, talking with a friend or family member
Read a passage from a book, an article, or poem
Create a new 2-minute daily habit and keep track of your progress
Know what to avoid (particular people in your life, certain foods or substances, or unhelpful coping strategies)
Say ‘no’ when necessary and set appropriate limits
Create moments of stillness and reflection
Learn something new
Try doing things non-habitually
Engage your intelligence in a new area
Write in a journal
Speak with a therapist or coach
Learn more about your strengths, through speaking with others and self-assessments
Give yourself permission to feel the full range of human emotions
Express views through social action, letters, donations, protests, marches
Take time to savor a cup of tea or coffee
Identify what is most meaningful for you and find ways to connect with it
Learn about your ancestry
Make a dream board
Listen to a podcast in an area of interest
Surprise someone with a letter or card
Ask for help when needed
Schedule a technology break and no screen time
Call, check on or see relatives
Set a goal and work towards it
Pay attention to all your senses as you do a daily activity or chore (such as washing dishes, walking, being with your child or loved one)
Pray
Meditate
Cultivate wonder or curious
Seek out sources of inspiration (people, quotes, speeches, music, literature, etc.)
Practice self-compassion, acceptance, forgiveness
Recognize moments of connection with others, savor them
Savor positive experiences and beauty
Conjure up an image of someone who cares for you and invite feelings of being cared about and hold your attention on these feelings
Practice gratitude
Plant seeds and nurture their growth
Place a bouquet of flowers in your living space
Spend time with a child
Spend time with an elder
Approach people and situations from the perspective of what they are teaching you and what there is to learn
Identify your emotional triggers and determine healthy ways you want to respond
Take deep breaths and stretch
Engage in yoga practices and yoga Nidra
Listen to a guided meditation
Make positive changes to your home environment
Hang pictures, or place affirmations in visible places
Dress up in a way that makes you feel good
Engage in a “lost arts” activity- (knitting, sewing, cross-stitch, woodworking, making, etc.)
Engage in a deep conversation on a topic that is meaningful to you
Become part of a community
Welcome someone new to your community
Devise strategies of professional self-care
Cultivate ideas for conscious distraction
Have simple goodwill toward yourself and others, and when you forget, start again
For more information and learning opportunities, explore these sites...
Association for Mindfulness in Education
The Center for Compassion and Altruism Research and Education
The Center for Contemplative Mind in Society
The Center for Mindfulness - UMASS Medical Center
Kripalu Center for Yoga and Health
Trauma Center at Justice Resource Institute
Wellspring Institute for Neuroscience and Contemplative Wisdom