Introduction to Mindfulness and Meditation for

Meditation Defined Cont. Meditation is an experience of relaxing the body, quieting the mind, and awakening the spirit.
Encourages deepening of consciousness and awareness and facilitates deeper understanding of self and others.<br>

Mindfulness/ meditation vs. Relaxation<br>

Benefits of mindfulness and meditation Reduces stress
Controls anxiety
Promotes emotional health
Enhances self awareness
Lengthens attention span
Improves Memory
Promotes gratitude and compassion
Improves sleep<br>

Benefits of mindfulness/meditation for college students & Staff Improves time management
Reduces addictions
Improves mood
Improves stress reduction and sleep
Increases focus
Improves athletic performance
Enhances the immune system
Improves relationships with others (peers, coworkers, etc.)<br>

Types of Meditation Calming vs. insight oriented meditation
Mindfulness meditation
Transcendental (mantra) meditation
Guided meditation (guided imagery)
Loving kindness- well wishes for self and others
Yoga meditation
Focused breathing/ breath box (inhale – hold- exhale-hold)
Forest bathing- nature focused meditation<br>

Types of meditation Cont. Walking meditation- labyrinths
Mandala meditations<br>

Sample focuses of meditation Building self compassion
Building empathy
Increasing positive self regard
Examining personal beliefs and values
Evaluating life’s progress personally and professionally
Tolerating difficult emotions
Transformative tool to assist with healing (religion/ spirituality/ rituals)
To deepen our experiences of gratitude and joy<br>

Deepening gratitude and Joy Gratitude journal
Train your mind to focus on things you’re thankful for
Soak in a positive experience, stay present, don’t quickly dismiss<br>

Foundations of mindful meditation Beginners mind: seeing things as new and fresh, as if for the first time, with a sense of curiosity.
Non-Judgement: cultivating impartial observations in regards to our experiences. Not labeling thoughts, feelings or sensations as good or bad, right or wrong, but simply taking note of thoughts, feelings and sensations in each moment.
Self-Compassion: Cultivating compassion for yourself without self blame or criticism<br>

Importance of the breath The breath is centerpiece of mindfulness and meditation because it connects the mind and body.
Irregular shallow breathing vs. settled, calm regular and slowed breathes
Focusing on the natural pattern of inhalation and exhalation providers a natural object of meditation
The mind becomes more tranquil and aware.
Whenever you get lost- bring it back to the breath<br>

Meditations for emotions Increase emotional awareness/ improve self responsiveness
Learn to TOLERATE not distract from challenging emotions
FEEL-DEAL-HEAL
Increase self-compassion in response to emotions
Being mindful of emotions helps us to stand back, understand emotions. Not fear them or struggle against them- which results in decreased distress.<br>

STOP method for responding mindfully Stop
During the day make a conscious, committed decision to stop and practice mindfulness
Take a break
Turn your attention inward, close your eyes, and breathe fully in and out of your lungs
Observe
Recognize what you are feeling, try naming it
Take distance from this feeling or emotion
Observe the feelings as if they are fireflies around you allow yourself to be touched by them notice when they are bright or dull just notice
Remind yourself that your feelings are part of your experience, they are normal, they do not define you.
Proceed
Accept whatever you are feeling.
Tell yourself “no feeling is forever, this will pass, nothing needs to happen for this to be complete. “<br>

Beginning practice Mindful Check-ins
2-3 min / 2-3 times a day
Ask yourself : How am I doing, what do I need right this moment?
Can be used as transitions in between various roles (i.e. class, patients, study sessions, etc.)
Above mindful check in
5 min mindful meditation breathwork for centering and grounding
Visualize the transition, leaving previous things at the door, walking into the new space- BREATHE<br>

Coloring Mandala Activity Color a mandala to tap into your creativity
The process of drawing and coloring can focus and nourish you
Start with three deep cleansing breaths
Breathe in love and breathe out tension and fear
Notice the thoughts that come up as you complete your coloring.
Notice them and let them go
When done notice the shapes and colors and how they make you feel<br>

Additional aways to practice mindfulness and meditation 1-2 min of mindful breathing upon waking- don’t let your mind race to what you have to do right away
When you arrive at your destination take a few in to orient yourself with cleansing breaths breathe consciously and calmly
Become aware of subtle signs of tension and take a break to walk or stretch
As you wind down let go of today and again do 1-2 min of mindful breathing
Develop a mantra or affirmation<br>

Introductory Apps/ Resources Headspace
Calm App
Yoga with Adriene (body movement, intentional mindful breathing recordings)
Insight timer
Simple Habit
Ten Percent Happier Meditation<br>

Counseling Center Information Phone 414 288 7172
Walk in or phone triage consultations 8-430 M-F
Walk in or phone crisis services M-F 8-430 or after hours by calling 414-288-6800

Location: Holthusen Hall 2nd Floor<br>

Questions? Thank you for attending!
What questions do you have?<br>