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Community Counseling, Education, and Research Center

Taking A Minute for Mindfulness by Davis Ann Bilodeau

March 31, 2019

Let’s pause and take a minute (or maybe even two) out of our day for mindfulness. Take a break from work, school, errands, and any other items on our to-do lists. Mindfulness can oftentimes be something that is elusive. We don’t have time to practice mindfulness, nor do we have the resources. Sometimes we aren’t even sure what mindfulness really is! Some may describe it as an abstract goal, unattainable, time consuming, or even confusing.

So, what really is mindfulness and how can we add it into our daily lives? I want to offer just ONE definition of mindfulness… There are many definitions out there and mindfulness looks different for everyone!

Mindfulness can be described as…

  • Intentionally living with awareness in the present moment.
    • (Waking up from automatic or rote behaviors to participate and be present to our own lives.)
  • Without judging or rejecting the moment.
    • (Noticing consequences, discerning helpfulness and harmfulness—but letting go of evaluating, avoiding, suppressing, or blocking the present moment.)
  • Without attachment to the moment.
    • (Attending to the experience of each new moment, rather than ignoring the present by clinging to the past or grabbing for the future.)

From: DBT Skills Training: Handouts and Worksheets,by Marsha M. Linehan

Mindfulness can be simplified as being present in the moment. Mindfulness does not have to be a big production that demands our resources or a great deal of time. Here are some ideas of how to incorporate mindfulness in your routine:

  • Use your phone… Apps like Calm or HeadSpace can be a great resource for guided breathing and meditation on the go.
  • Yoga (at your desk)… Yes! Desk yoga is thing. There are tons of websites and blogs that offer yoga poses and stretching that are appropriate for the office. https://www.adventureyogi.com/blog/10-desk-yoga-poses
  • Step outside… Pausing and getting a breath of fresh air can really help us refocus and take a break from our busy day.
  • Notice what’s around… It’s pretty common that we see the same things in our room, office, and car EVERY day, but we can also fail to notice the little details in our routine. Notice three things you see, notice three things you hear, or even three things you smell.
  • Journal… Write down what you’re feeling, seeing, hearing. Jot down your thoughts.
  • Music… Listen to your favorite song! Music can be a great way to recharge and shift our mood.

Mindfulness will be unique for everyone. But everyone could benefit from taking a mindful minute!