Clinical Resource: Introduction to Mindfulness Skills

Sometimes I get caught up in my feelings like when I fight with my best friend, or when I’m overwhelmed by deadlines. To help with my big feelings, I practice mindfulness. Mindfulness is giving my attention completely to the present moment without judgment or trying to make changes. It helps me ignore the toxic DMS and my deadlines. There are several ways I practice mindfulness, noticing my breath with box breathing takes the edge off my stress. I breathe in for 5 seconds, hold for five, breathe out for five, and hold for five. I also use a sensory countdown; I look for five things I can see, four things I can touch, three things I can hear, two things I can smell, and one thing I can taste. My favorite way to be mindful is to do a body scan like an x-ray starting with my feet; I notice how they feel in my shoes. I see if my legs are cold or hot. I feel if my stomach is full or growling. I notice if my head feels heavy or light. I don’t force myself to change how I feel when I notice it; in fact, I make space for feeling so I can calm down. When I need to, my mind wanders sometimes but that’s okay, I just keep trying. These are my favorite ways to be mindful, what are yours? If  you want other ideas follow us online. It may take just one minute of mindfulness to feel more balanced under pressure.