Mindfulness Practices

Breath Work

Breath work is a quick and simple way to begin a stress management practice.

Breath Practice 1 First, sit erect in a chair (no rolling chairs please) with your feet firmly planted on the floor. Next, drop your shoulders, while settling into your chair. Next take your dominant hand, place it approximately 3 - 4 inches from your month and begin breathing into the palm of your hand.

Goal: To begin a concentration practice. The exercise is useful in developing your concentration muscles useful in mindfulness.

*Why it works: Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body.

Coloring

Choose crayons or colored pencils and a coloring book or a printable coloring page are all you need for this stress management practice. Similar to breath work, mindful coloring requires focus. In this practice the focus in on what you are feeling, associating it with a color, and then applying the color.


Goal: To explore different types of stress management tools and build a flexible tool box to meets your needs any time and any place.

*Why it works: Coloring has the ability to relax the fear center of your brain, the amygdala. It induces the same state as meditating by reducing the thoughts of a restless mind.

Music

Listening to music can have a relaxing effect on the mind and body. In fact the type of music you choose can slow the pulse and heart rate, lowering blood pressure, and decrease stress hormone levels. Since music refocuses your attention, it redirects anxiety and stress related thoughts.


Goal: To explore different types of stress management tools and build a flexible tool box to meets your needs any time and any place.

*Why it works: Coloring has the ability to relax the fear center of your brain, the amygdala. It induces the same state as meditating by reducing the thoughts of a restless mind.

Aromatherapy

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Gratitude

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Guided Imagery

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Laughter

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Meditation

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Massage

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Nap

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Nature

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Physical Activity

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Prayer

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Social Connections

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Tai-Chi

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Time Management

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Yoga

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Interests & Hobbies

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