4 minute read
QUICK MINDFULNESS TIPS TO BRING YOU PEACE
Quick Mindfulness Tips
to Bring You Peace
By Lori Stottler, LMHC
MINDFULNESS IS A WORD THAT HAS RECENTLY GAINED ATTENTION DUE TO THE PANDEMIC AND THE STRESSFUL TIMES WE ARE CURRENTLY LIVING IN. WE ARE ALL LOOKING FOR METHODS TO EASE STRESS AND IMPROVE OUR LIVES DURING THESE TRYING TIMES.
As a practitioner specializing in positive psychology, the resurgence of this word and the renewed interest in the practice of mindfulness are very encouraging. However, the word mindfulness is thrown about casually, and when working with students who have learning differences, we don’t always understand the concept of what mindfulness is and how we can apply it to positively enhance our lives.
There are many definitions of mindfulness. For example, mindfulness can be an act of paying attention, on purpose, to all the elements of our experience with an attitude of open acceptance, non-judgment, and compassion. On a very simple level, we all know slowing down in this fast-paced world would have benefits for overall health and well-being. However, even after a simple definition, it is easy to get lost in what mindfulness is and is not.
When we talk to young adults with learning differences about mindfulness and ask them what it is, the most popular answer is that mindfulness is meditation. In their mind, meditation may mean boredom. Mindfulness is much more than mediation and can be part of a mindful practice, but it doesn’t have to be. We try to teach our students that there are many elements of mindfulness. If the student finds a mindfulness practice they like, you can suggest they weave that practice into their everyday lives. Incorporating mindfulness into our life has been clinically proven to lower anxiety and depression.
A new year is a great time for students and families to use mindfulness to lower stress levels and enhance more vivid and personal experiences. The earlier definition provided for mindfulness focuses on the idea that mindfulness is the “act of paying attention.” It is the idea of action with intention, and during the holidays, there are many ways to integrate intentional acts into your family’s time together.
One way to incorporate mindfulness into the holidays is with a thankful jar. This past year with COVID-19 lends itself to a slight twist with the thankful jar. Give slips of paper to
each family member and ask them to write down what they are thankful for and why. Then at dinner, you can take turns picking slips out of the jar and reading them to each other at the dinner table. This act has a way of making everyone very mindful of our families by expressing gratitude. Gratitude can make us mindful of our surroundings and our relationships. If you aren’t able to spend precious time with family in the new year due to COVID-19, you can mail out the slips of paper and ask that family members mail them back for a grateful jar reading via Zoom. The twist is to use mindfulness in a positive fashion to decrease stress and anxiety.
Meditation is a wonderful mindfulness tool. A meditation practice doesn’t have to be a formal one. As you enter a fresh new year, a simple way to meditate could be as simple as unplugging from electronic devices and finding a quiet place to spend a few minutes in relaxing breath. While the holidays may have brought you joy, they also may have brought stress. Breathing can stimulate a nerve in our body called the vagus nerve, which, when activated, can lower our blood pressure and heart rate. A few minutes of intentional breathing is all it takes to turn on the vagus nerve and decrease stress. Another mindful strategy is savoring. Whether you are sharing a family favorite or a fancy new recipe, be sure to savor the flavors of the food. In essence, intentionally slow down and take the time to enjoy the flavors and nuances of the food. Look at the colors of the food on your plate and smell the aroma. Does the food have texture? What does the first bite (and the last bite) of food taste like? A savored meal should take substantially longer than your average one.
Mindfulness gives us the opportunity to focus on what really matters, appreciate our relationships with others, and enhance our life experiences by focusing on being here now. It’s easy for the mind to wander and miss out on the true joys of life. Practicing mindfulness lets us appreciate the present and enjoy special time with our families in an intentional and meaningful way.
Lori Stottler, LMHC, is a clinician at CIP Brevard and has worked in the mental health counseling field since 2014. The College Internship Program (CIP) is a comprehensive transition program that has specialized in the educational needs of teens and young adults with autism and learning differences for over 35 years, offering year-round and summer transition programs across the US since 1984. Websites: https://cipworldwide.org/, http://www.cipbrevard.org/
