MSU Extension Mindfulness for Better Living

Transcript

[Music] People practice mindfulness in many different ways, but generally speaking, mindfulness can be described as a way of waking up from simply going through the motions of life's daily routines to actively noticing how your mind and body are experiencing your environment in the present moment. Mindfulness, according to Jon Kabat-Zinn, is made up of these four basic principles: paying attention or noticing, on purpose, in the present moment, with a nonjudgmental attitude. With those principles in mind, it's important to recognize that any activity you participate in can be done mindfully. Let's put these mindfulness principles into practice together as I guide you through a general mindfulness practice. I invite you to find a safe environment and settle into a comfortable position. If you are seated, find a dignified posture, if able, sitting up with your spine aligned as you begin to bring your awareness to your body. If you feel comfortable, you may choose to close your eyes during this practice. We will signal the beginning and end of this practice with the sound from a bell. [Bell Sound] As you fully settle yourself in to a comfortable position, begin to slowly shift your awareness to your breath. Not changing anything, simply noticing the natural rhythm of your body. Feeling each inhale and exhale. Noticing how your body responds as you breathe in and out. Slowly expand your awareness now to check in with your body, beginning with the top of your head and slowly moving down, pausing briefly at each part of your body to notice any sensations that may exist there. Breathing in to any areas that hold tension and letting go as you breathe out. Thoughts and emotions may come up during this mindfulness practice, which is perfectly okay. Simply label these thoughts and emotions and let them go, returning back to your breath. As we begin to wind down for the end of this practice, you may choose to take a mindful moment for yourself, possibly extending some gratitude for taking the time out of your day to engage in this mindfulness practice and know that you can always return to this sense of peace and calmness whenever you choose. Gently begin to expand your awareness outwards from your breath and your body back to your environment in this present moment. And when you are ready, you may open your eyes and return to your surroundings. [Bell Sound] This mindfulness practice is provided by Michigan State University Extension. For more information about our health programs and resources, you can visit our website at www.extension.msu.edu/healthprograms. [Music]