“Perhaps the most “spiritual” thing any of us can do is simply to look through our own eyes, see with eyes of wholeness, and act with integrity and kindness.” ― Jon Kabat-Zinn
Mindful Movement is one way to practice Mindfulness and can be expressed as dance, yoga, tai chi, or simply taking a walk on the beach. They can also be intentional "movement snacks"--short practices to improve health, well-being, and comfort.
Check out the guided practices on this page, and visit again--we'll keep adding all the time.
Mindfulness Training at Moorpark College
Mindfulness Training is an empirically validated method to increase the strength, endurance and flexibility of your mind.
It's like going to the gym for your brain - through repeated practice of simple exercises, you will develop greater mental attention, focus, concentration and emotional balance.
The awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentaly to the unfolding of experience, moment to moment.
Jon Kabat-Zinn, PhD
Welcome to MT@MC Online! Depending upon what brought you here, you might be curious to know what mindfulness is, or how to get the benefits of mindfulness for yourself. If you're taking online classes or your schedule doesn't allow you to come in person to MT@MC, you can learn and practice right here. MT is taught in 8-week cycles - each session covers a different topic and type of practice. Like most classes, each session builds on the one before, so we suggest you start by doing the first two sessions, at least, before sampling others, or simply do them in order.
One other thing - mindfulness training is a learn-by-doing kind of thing. You can read about it, talk about it, watch videos or listen to lectures about it and learn a lot of good and interesting stuff, but the benefits (and actual understanding) come only with practice. Like going to the gym, right? And, just the gym, some days feel 'better' than others. What matters is that you keep after it. Fall away? Begin again.
What is Mindfulness?
Mindfulness is just that—being able to focus on the present moment, whether that be a class assignment, a professor’s lecture, a conversation with a friend, or a beautiful sunset. Life is full of distractions that can draw the attention away from what is important in the here and now.
What is Mindfulness Training?
Mindfulness Training (MT) is a method of training your brain to increase your capacity to be calm, focused, and to be more aware of your present-moment experience. Methods include exercises that help you pay attention to thoughts, sensations, feelings, emotions, and impulses without judging them or trying to make something happen. Sometimes it’s easier to understand mindfulness when you consider its opposite: mindlessness: being inattentive, distracted, acting on impulse, being on “autopilot” without paying attention to what you are doing, and so on. Perhaps you can think of an example of this kind of mindlessness in your own life.
How does it work?
MT@MC runs in 8-week cycles. Each session features a different strategy that may be useful to you, and/or a specific situation. We suggest that you make your way through the training in the same way—one topic per week. As an online learner, you have the option of visiting the sessions more often and longer than you could if you were doing our in-person only version.
Training requires repeated practice over time. Just as you would need to practice lifting weights or running, or shooting hoops to become stronger, so does mindfulness require practice to become stronger at focusing. Think of it as mental push-ups.
It’s helpful to set a time every day, or at least most days, to practice the skills you have learned that week. And with online access, it’s even more important to plan on specific times, since you have more scheduling freedom. It’s easier to put it off if you don’t plan ahead. More practice=greater benefit.
Benefits of MT
The brain changes. Because of neuroplasticity the more we do something, the more the brain grows the ability to do that particular activity—this is called learning.
Learning how to be mindful also improves:
- The ability to concentrate, sustain attention, and notice/refocus
- The working memory
- Emotional balance
and makes us less judgmental of ourselves and others. To find out more, click on this link to see a short video on neuroplasticity.
Check out these short YouTube videos to see how Mindfulness works in the brain:
The basic method is very simple. All you need is a "good seat", attention to your breath, and the willingness to return to your breath when the mind wonders.
A “Good Seat”
Sit tall in a chair with your low back supported and feet flat on the floor. It may mean putting a small pillow at the small of your back, or putting a small stool under your feet to help them reach the floor. Place your torso in a proud position with the shoulders comfortably back and down. It may help to circle the shoulders a few times to loosen up a bit.
Attention to your breath
To start bring your chin to a position level with the floor. If your shoulders are tense, consider reaching just the head backwards as far as it will go, and then letting it return to a position of comfort. This action will usually allow the head come to a neutral position.
Next, start breathing slowly, in and out through your nose with your mouth closed. Nostril breathing has its own health benefits: greater filtering, warming, and moisturizing of the inhaled air. Also, by breathing through the nose, it is much easier to slow the breath. Try inhaling to a slow count of 1-2-3 and exhaling even more slowly to a slower count of 1-2-3-4(- 5 or even -6).
The willingness to return to the breath when your mind wonders
Now, sit quietly and breathe. Notice the temperature of the air as it enters and as it exits, or the rise and fall of the chest and belly as you breathe. When you notice that your mind has drifted off to something else, gently bring your thoughts back to the breath.
You concentrate on “present moment awareness”: thoughts, emotions, physical sensations, sensory input, feelings, impulses, whatever comes.
Attitude or approach
- Non-judging (observe without labeling as right/wrong, good/bad, desirable/undesirable
- Non-striving (practicing without trying to make something happen
- "I notice that..."
- Tagging experience ("thinking", "worrying", "restless")
Accepting distractions and mind-wandering as an inevitable part of the process
- Refocus each time you notice wondering, over and over again.
- Tag frustration, restlessness, and impatience when it arises.
What Mindfulness is Not
- The aim is calm alertness.
- Sometimes greater awareness of internal experience can spotlight all the "yack" and static that goes on inside your head. If this happens, not to worry. It's normal and will calm with time.
- Mindfulness training has been shown to be beneficial whether you feel it or not.
About a particular religion or philosophy.
The term "Mindfulness Training" (MT) refers to non-secular practices based on ancient contemplative traditions and verified by modern neuroscience. It isn't Buddhism, Hinduism, yoga, or anything but working toward being a better human being--always a good thing!
Now you give it a try.
- Silence your phone and try to reduce the possibility of any other distractions during your practice.
- Find a tall, comfortable seated position on a chair or on a cushion on the floor against the wall or other surface. Be sure your back is supported.
- Take a few slow breaths in and out.
- Click on either of the following guided practices below to get started. If you are just learning how to practice, try the first (5-minute one), until you get the hang of it.
- When you feel ready, try the second one, a little over 15 minutes.
5 minute Breathing Meditation - (MARC UCLA)
15:22 minute Awareness of Breath (MARC UCLA)
How was that?
If you are doing MT as a class assignment, download this form to complete and return to your instructor:
Minding the Body and Body Scan
Mindfulness of the Body
- STOP Technique
- Body Scan
The body scan has proven to be an extremely powerful and healing form of meditation. It forms the core of the lying down practices that people train in Mindfulness-Based Stress Reduction.
- Jon Kabat-Zinn, in Coming to Our Senses
Describe how to increase awareness of the body using the body scan technique
Demonstrate the STOP technique
Describe different physical sensations experienced when sitting in a "dignified posture" vs. slumping posture
Discuss the interaction between physical movement/posture/sensations and state of mind (mood, worry, attention) on physical tension/well-being--"the loop"
Preoccupation with the Body
Most of us are preoccupied with our bodies, and much of what preoccupies us is judgement about our bodies:
- appearance and attractiveness
- athleticism, strength
- quality how we move, etc. etc.
This judging can cut us off from simply living in our bodies and tuning in to basic sensations in our bodies. We only notice the BIG dramatic stuff such as pain, sexual arousal, and extremes of tension and excitement.
Mindfulness of the Body
- "reconnect" the head to the body holding it up
- promote relaxation and reduced tension overall
- increase awareness of how your body feels . There are immense benefits to this awareness: it allows us to attend to tension before it becomes pain, and gives us the ability to hold ourselves in the way we want to feel
- befriend our bodies
Body practice #1: the STOP technique
The purpose of the STOP technique is to allow you to, at any time, take about a minute to reconnect with the body and get out of the "autopilot" state. There are simple steps to take, easy to remember using the acronym STOP:
Stop whatever activity you are doing, whether pleasant or unpleasant
Take a breath, then another
Observe, in that friendly, interested fashion, without judgement "I notice that..."
- your thoughts are coming and going, but they aren't facts, are they?
- your emotions. Name them, notice where you feel them
- your physical feelings - the position of your body, your posture, sensations inside and outside of your body - pleasant/neutral/unpleasant
- no need to change anything (unless you need to), simple notice and name
Proceed with the activity you stopped, no proceeding intentionally.
Now, let's practice the STOP technique.
To learn the STOP technique as a guided practice, watch and practice along with the YouTube video below. Note: This video by Elisha Goldstein is about 5 minutes long--much longer than the STOP technique will usually take you to do. He explains it and then helps you through the guided practice.
Body practice #2: Body Scan
- falling asleep or zoning out
- being aware of unfamiliar sensations, which can feel weird
Now you give it a try...
The first time you practice the body scan, consider doing the 3-minute one. It may take a time or two before you feel comfortable with it. Stick with the short practice for as long as you need or like. When you are ready, try the longer one. It's most helpful to try one of these guided practices on most or all days during the next week.
3-minute MARC UCLA Body Scan
15-minute The Body Scan-Williams and Penman
Want to learn more? Check out this TED Talk by social psychologist, Amy Cuddy.
Extra Good Bonus Stuff: Posture
Posture is not just walking around with a book balanced on your head! The body and brain actually form a feedback loop, each influencing the other. Most of us are aware that how we feel is reflected in our posture--when we're happy our steps are light, we smile, make eye contact, and so on. But did you know that how you carry yourself influences your thoughts and feelings without our conscious awareness of the process.
In traditional meditation (and MT), posture is one more tool to create our desired state of calm alertness (ideal when in class and studying). We describe this posture as sitting in a "dignified fashion":
- back is comfortably straight
- shoulders are back
- arms and hands are relaxed
- feet are supported by the floor
This position is good for sitting quietly for practice and is comfortable for an extended period of time. You can also use this 'preflight checklist' of how to sit.
More on the benefits of improving posture (no nagging, we promise!)
If you are doing MT as a class assignment, download this form to complete and return to your instructor:
Practice: Loving Kindness
“We all are so deeply interconnected; we have no option but to love all.”
― Amit Ray, Yoga and Vipassana: An Integrated Life Style
After this session, participants will have the knowledge required to:
- Describe typical characteristics of "auto-pilot" reactions, both their own and people's in general
- Describe typical differences between self-centered thoughts/reactions and compassionate thoughts/reactions
- Identify 2-3 benefits of compassionate POV to everyday situations at school
Each day we encounter people doing things we don't like
Then there're our feelings about our feelings...
Mindful awareness allows us to notice this auto-pilot misery and step back from it.
To illustrate this point, click on the video link below to view "This is Water" by David Foster Wallace.
Video: "This is Water" by David Foster Wallace
Your thoughts about the video
- Wallace brings up the notions of the "I-am-the-center-of-the-universe" default mode that leads to our reflex to think of others as getting in our way, opposing or threatening us. Can you think of a time when you experienced being in this frame of mind?
- Can you imagine an instance in which you are able to choose how you think of a frustrating situation?
- How could you become more aware of your auto-pilot reactions to the external world to allow you to choose your reaction?
- group projects
- dealing with instructors
- motivation to sustain effort in challenging situations
- What might change for you?
- What would you do more or less of?
- What makes this good idea so hard?
Practice: Loving-Kindness to Cultivate Compassion and Reduce Stress/Over-Reactivity
Practicing good will and compassion toward others helps us to:
- disengage from automatically feeling that other people and/or the world in general is out to get us
- reduce defaulting to seeing others as a threat to us
- see the "big picture" and not take everything so personally
Self-compassion helps us be okay with being human.
- making mistakes repeatedly
- worrying about how others see us
- being excessively self-conscious
- being overly self-critical
- being needy
- etc...all that human, petty, frustrating crap
BTW, compassion and wishing others well isn't
Reminder: Loving-Kindness is a training practice
- You have to do it repeatedly for the training effect to occur--for it "to stick".
- It doesn't matter if you feel it at the time or not.
- It can sometimes bring up intense feelings, which (like all feelings) can be noticed and let go.
- Setting up cues or reminders for yourself to practice can be helpful.
Let's give it a try.
Loving Kindness Meditation-Diane Winston (MARC UCLA)
Befriending-Mark Williams and Danny Penman
How was that for you?
For the next week,
- Do at least two Loving-kindness formal practices during the week, choosing from one of the above or finding your own practices.
- Continue informal daily mindfulness training.
- If you are doing this practice as a class assignment, download the assignment sheet here
“Knowing what you are doing while you are doing it is the essence of mindfulness practice.”
-Jon Kabat-Zinn, Full Catastrophe Living, Revised Edition
Practice: Mindful Eating
Practice: Using Imagery (Mountain and Lake Meditations)
Through it all, the mountain just sits, experiencing change in each moment, constantly changing, yet always just being itself.
It remains still as the seasons flow into one another and as the weather changes moment by moment and day by day, calmness abiding all change…
- Jon Kabat-Zinn -
- Describe the effect of deliberately evoking positive emotional states via visualization, recalling vivid memories and other "imaginal" techniques
- Describe their own experience with thoughts/images changing their subjective emotional state
- Identify 2-3 situation to apply a grounding practice
- Outline at least one benefit of "training" via practicing the use of imagery
Using Imagery to Access the Body/Mind Feedback Loop to Evoke Positive Emotion
- When you're sick, tired, hungry, etc., everything feels worse
- If you're already experiencing anxiety and worry, they worsen when you aren't feeling your best
Did you know you can intentionally create positive physical, mental, and emotional states by deliberately inducing them in your imagination? The same areas of the brain activated during an actual life experience "turn on" when we induce positive emotion via imagery that evokes those poistive life experiences. If done repeatedly, these cortical areas grow more neural connections and get stronger. This strength, in turn, can lessen our vulnerability to worry, distress, agitation because we
- develop a greater "reservoir" to "roll with" stress without getting as upset, sort-of like dissolving a teaspoon of salt in water. Think of how much saltier the water would be if you used a cup of water vs a gallon of water.
- deepen the ability to re-balance when we do get overwhelmed.
- become better-able to accept intense feelings without fighting them, so not freaking out about freaking out, or worrying about worrying.
Last, as in previous and future sessions, posture counts. Sitting in a proud way, or fully supported in a lying down position, can evoke the images about which you are imagining, and can deepen the practice.
Imagery & the Emotional Mind
- Mountain meditation: stable and enduring as the seasons pass, with storms, fired, mudslides, visitors who like/dislike the mountain come and go. This practice is a metaphor for worry, pain, anger, judgment, all passing emotions and experience
- Lake meditation: natural for the surface to be sometimes smooth (calm) and sometimes choppy (distress), always below the surface is the quiet depth of the lake, just like we have internal reserves of awareness.
I grew up with the smell of the lake and the feeling of the woods.
Let's give it a try
- back and head on the floor with calves and feet on a chair, thighs at a 90 degree angle to the floor and chair back
- Lying on the floor with bottom against the wall and legs up the wall in a 90 degree angle.
How was that?
When could it be useful to do these practices at school? Home? Work? When with friends and family?
How might it help to have more acceptance of passing thoughts and emotions, including the unpleasant or undesirable ones?
In the next week
- Try to do one or both of these practices a couple of times.
- Do a formal breathing practice on the days when you don't do a mountain or lake meditation.
- Do several informal breathing practices during the day.
- If you are doing this practice for class credit/extra credit, print the sheet below to complete and turn in to your instructor.
Practice: Walking Meditation
We are hardly ever "just walking."
- Describe the ways in which walking meditation differs from auto-pilot walking
- List the potential benefits of using walking as a mindfulness practice
- Discuss how to use any discomfort experienced during practice as an opportunity for greater awareness
Mindful Walking Basics
Walking is a prime auto pilot activity – it doesn’t require intense focus/concentration to do, so it leaves time for the mind to wander/talk/do another activity. We are hardly ever “just walking.” (Kabat-Zinn, 1990). Usually, when we walk, our thoughts have gone on ahead to where we’re going, or are still someplace we’ve already left, or are pretty much anywhere except where we actually are right at this moment.
This is one of those times where we can get "spun" by our minds-- into worry, into comparing ourselves to those around us, into wanting the things we see (like when we walk past shop windows) whether we really want/need them.
Auto-pilot misses an opportunity for the goodness of the everyday moment.
- the feel of your body moving, the feel of your breath, your heart, the swing of your arms, etc.
- the world within us and the world around us have many opportunities for rich experience, and by simply observing, there’s a chance of experiencing appreciation for the wonder of things so ordinary that they normally escape our notice.
Walking Meditation Can Be Easier
How to Do It
- There's a lot you can be aware of while doing walking meditation. When you first start doing this practice, you might want to keep the practice very simple, especially if you find that you get distracted easily.
- The first time you try walking meditation, you give it at least 20 minutes and go to some quiet place like a park, where you are likely to be able to walk undisturbed.
- You can start off just by being aware of your body as you walk. Perhaps you might spend most of your time being aware of just your feet. It's okay to do this, and to build up the practice slowly.
- You might then expand your awareness beyond the feet, to include the calves. Ant then the knees, the thighs, the hips, and eventually the whole body.
- Once you've gotten better at keeping your awareness grounded in your body, you can start becoming aware of other elements of your experience, like your feelings and emotions.
- When you can do that and still stay mindful of the practice for most of the time, then you can add the elements of mindfulness of objects of consciousness and balancing the awareness of inner and outer.
Formal practice is walking without trying to get anywhere, just doing the action of walking.
- Being present with each step, realizing that you are just where you are (which is why walking in circles and/or back and forth in lines allows your mind to quiet, know it is not striving to go anywhere).
- Eventually, the mind may call it stupid/pointless/useless, or play games by balancing or have you looking or thinking about other things (Kabat-Zinn, 1990).
Obstacles and Opportunities
Feeling awkward attending to something usually automatic
Practice deliberately being kind and curious
Notice mind’s judgment and chatter, opportunity for ordinary courage
Feeling like you should be walking differently than you are
Notice judging thoughts and allow them to pass
Distraction (like always)
Use the skills you have developed so far to bring the mind back to the body
Let's Give It a Try
This 12-minute audio file from Headspace gives a nice prep for an outdoor walking practice. Consider downloading on your phone and taking it for a spin.
Walking Meditation - Headspace
- an effective stress reliever and mind-clearer during the day and evening. Reminder: it is important to just do it, without trying or striving to make something happen.
- easy to do at school between classes or on breaks to calm, center, ground, and refresh yourself. Added bonus: it doesn't look weird.
- an alternative way to hone the skill of present moment awareness and attention control (needed for concentration and focus). It can be easier to get the body to do something specific that allows the mind to follow, than it is to go directly to the mind and expect it to comply.
- sometimes easier for people prone to restlessness and who have a hard time sitting. Moving the body activates the cerebellum, part of the cortical "attention loop." Some ADHD experts suggest that this is the reason that some people need to "fidget to focus."
In the Next Week
- Consider incorporating mindfulness into your weekly calendar. Accountability helps make a new behavior more consistent. Remember, it takes 6-8 weeks for a new behavior to become a habit.
- Do at least two formal mindfulness practices each week.
- Practice informally as often as possible. Even small daily chunks are better than nothing. Doing it consistently even a minute per day helps to make it routine.
- Do at least one walk to class mindful.
- If you are doing this session for class credit/extra credit, click on the link below to open the assignment sheet.
Practice: Extended Seated Meditation
You should sit in meditation for 20 minutes a day, unless you're too busy; then, you should sit for an hour.
-Old Zen Saying
- Describe the experience of noticing and refocusing during the practice.
- Demonstrate willingness to persist, even if discomfort occurs.
- Describe applications of concentration practice to your everyday academic activities
Extended Practice Key Points
Active Concentration and Focus
We're going to actively practice the mental acts of concentration and focus for a longer period of time during this session, using the below audio to guide us. As we have in the past, we'll use the breath as a point of focus. Let's try it briefly right now:
Thinking and Sinking:
How to Deal With Both
Reminder: MT is NOT relaxation. It's aim is calm alertness, which is developed by practicing a strong, energetic attention to a single point.
- Adjust your seat height and angle so that your back is relatively straight, and also relaxed.
- Check how your legs are arranged--a position with both legs evenly balanced is preferable, e.g., both feet flat on the floor, if sitting in a chair, or crossed evenly if seated on a cushion, vs sitting with one leg crossed over the other.
- Just let the breath flow naturally in and out of the body, and let the belly move freely with the breathing.
- Let your spine move with your breathing, so that you can be sure you're not holding yourself rigidly.
- Make sure that your hands are supported so that there's no strain in your shoulders or between the shoulder-blades.
- Relax your shoulders, letting them roll back to open your chest. Let your shoulders move with your breathing.
- Take a few deep breaths into the upper chest to allow your chest to open. Relax on the outbreath, but see if you can keep a sense of space across the front of the chest as you do so.
- Adjust the angle of your head so that the back of your neck is relaxed, long and open, and your chin is slightly tucked in. Your head should feel like it's balanced effortlessly atop your spine. Viewed from the side, the ear is directly above the shoulder, which is directly above the hip.
- Relax your jaw, your tongue, your eyes, and your forehead.
- Increased focus and concentration, especially under stress or in demanding situations
- Improved ability to do one thing at a time vs multitasking. Research debunks the idea that multitasking is more efficient than doing one thing at a time.
- Greater comfort and ability to be with one's self
- Mental discomforts can be not so scary: "Those monkies are in fine form today..."
Let's Give It a Try
In the next week:
- Do at least 2 formal meditations per week. One should be the sitting meditation, with or without the audio.
- Practice informally as often as possible, aiming for several times a day. Even one minute per day is beneficial. Doing it consistently even one minute per day helps to make it a routine. Once you practice for a minute, you may not want to stop!
- Cultivate a "begin again" practice--you can begin again whenever you've fallen off, as many times as necessary. A little is much better than none at all.
- If you are doing this session for class credit, please click on the document below to complete and turn in.
Session 8: Using the Body to Lead the Mind
“In the midst of movement and chaos, keep stillness inside of you.” ~ Deepak Chopra
Practice Mindful Movements
Participants will be able to
Using the Body to Lead the Mind
Start with the body and the mind will follow. We are much more familiar and adept at controlling the actions of our bodies than the actions of our minds. Happily, moving with awareness and intention will almost always result in our minds becoming clearer and calm, more aware of the experience of the present moment. It's kind-of like sneaking up on your mind, but in a good way!
Body movement as a object of focus. In our previous sessions we have used the breath, body scans, visualization, and walking as objects of focus. In this session, we will explore yoga breath in combination with mindful body movements as both an object of focus and to redirect ourselves away from "monkey mind."
Body movement as a form of body scan. Doing mindful movement takes the skill of the body scan we learned in Session 2 to the next level, because it is done not only in the lying position, but in seated, standing, and moving orientations as well.
Body movement and posture as a way to lead the mind into a particular state. Can you think of some physical signs that show that a person is excited? Happy? Sad? Depressed? Anxious? Through some interesting research, scientists have discovered that moving the body can elicit those feelings through the same neural pathways. You really can fake it until you make it! This intrapersonal mind-body connection is a feedback loop that works interpersonally as well: a confident posture elicits a positive response from others. So does a smile :).
We have been using the breath as a focus throughout our mindfulness training, specifying that we breath as we normally would, not trying to change the breath in any way. Sometimes the breaths are so far apart that the spaces in between are like an open door through which the mind can wander in and out. To give the practitioner a constant focus, yoga breathing (ujjayi breath), though more complicated, is used. Watch the short video below to find out how to do a simple version of ujjayi breathing. By the way, you can certainly do this sitting in a chair--no pretzel pose needed!
Why Yoga Works
There has been quite a lot of scientific study into the practice of yoga and its physiological effects in recent years. Scientist are learning what yogis have known instinctively for millennia: a yoga practice improves many conditions, including anxiety and depression, chronic pain, and other physical conditions. Yoga works, in part, through vagal tone. To read more about this go to Why Yoga Works.
Mindful Body Movement
Many practices develop mindful awareness and focus via moving the body – yoga and tai chi are two prime examples. One very simple practice that anyone can do pretty much anywhere is “Ten Mindful Movements”, from the revered meditation teacher, Thich Nhat Hanh. These Tai-Chi based exercises are fairly easy to do, not complicated and don’t take long. You breathe on purpose, you smile on purpose, you move on purpose – slowly, gently, not forcing anything - enjoying yourself as you go along and improving your vagal tone. Who knew? :)
Try a short session of gentle movement done with intentional enjoyment helps the body to loosen up, feelings of stress to ease up, and the mind to clear up. You may find it takes less effort to focus on movement rather than on the stream of thoughtssensationsemotions, etc., coursing through your head.
Let's Give It a Try
Resources & Handouts
Think of the handouts below as sort of like those goodie bags. Instead of little toys and pencils, there are exercises, videos, recommended readings, websites, etc. You won't want or need every single thing, but it's always fun to poke around and see what you find. There's some good stuff, we promise.
Eventually, most all the handouts distributed in MT sessions will be available below. If you don't see something you need, contact us.
- Mindfulness Training Resources Spring 2015
- What is Mindfulness?
- S.T.O.P. Technique
- Mindful Eating
- Posture Tips
- Common Thoughts-Feelings-Sensations during Practice
- 5-Minute Practices for In-class Use especially for instructors
When we sit at a computer all day, we have a tendency to breathe shallowly, with shoulders forward, reducing the space needed for healthful expansion of the lungs.
If you find yourself sitting, or even standing in place, most of the day, your hips can get tired and stiff, even affecting your balance.
This strategy is great for strengthening the "core" (abdomenal muscles) to help with body alignment and prevent or reduce back discomfort, and is especially good for people staying seated for long periods of time.
When sitting or standting for long periods of time, the back can tighten and become less mobile, leading to discomfort and potential health problems.
Sharing movement focusses on balancing the feelings and adaptations that come with an ever evolving online world. Tech posture can be hard on the body, and these videos combine mindfulness with an outdoor environment to enhance the feelings of wellbeing.
Inspiration and Expansion
Inspiration and Expansion brings awareness to your breath and natural movements. This short exercise invites you to create some expansion from the inside out, to help counterbalance the compression often associated with sitting and working at a computer.