Mindfulness Strategy #5: Power Poses...............................Pages

Managing Stress • Choosing strategies

Strategy #5: Power Poses

What (Description): Mindful movements (like yoga, Tai Chi, Qi Gong, Tao Lin) are ways of focusing on movement to change how your mind and body feel. A power pose is a way you move your body to make you feel strong and confident — like a superhero.

Where (Setting): When you are alone or with a support person.

When to Use: When you need to feel good about yourself and feel confident.

Why (Benefits): Makes you feel confident and strong — like a superhero.

Managing Stress • Choosing strategies

Strategy #5: Power Poses

How (Task Analysis):

1.Take a breath. 2.Pick a pose. 3.Make the pose with your body. 4.Smile. 5.Say “I am powerful.”

Managing Stress • Choosing strategies

Strategy #5: Power Poses

Step 1: Take a breath.

Step 2: Pick a pose.

Managing Stress • Choosing strategies

Strategy #5: Power Poses

Step 3: Make the pose with your body.

Step 4: Smile.

Managing Stress • Choosing strategies

Strategy #5: Power Poses

Step 5: Say, “I am powerful.”

Practice (Video/In-Person Script):

Now let’s practice our power pose. First, take a deep breath. Then look at the power pose pictures. Pick one. Make the pose with your body. Now smile and say, “I am powerful.”

Managing Stress • Choosing strategies

Strategy #5: Power Poses

Discussion Prompts:

• How did that make you feel? • Do you think this is a good thing for you? • When do you think you could use this? (Sample responses: When you need to feel good about yourself and have confidence. For example, when you are starting something new, when you are feeling nervous, or when you need to feel better.)

Modifications:

• Choose a power name to go with your pose (e.g., Mighty

Mike, Super Sally, Awesome Alex). • Do a series of poses rather than just one. • Think of other poses that can make you feel powerful. • Do your power pose every morning or throughout the day (when appropriate). • Have someone take a picture of you doing your pose. Put it where you can see it (for when you need a reminder of how powerful you are). • Look at yourself in the mirror while doing your power pose. • Do your power pose with a group.

Managing Stress • Choosing strategies

Meditation Script:

Strategy #5: Power Poses Mindful Movement

Stop what you are doing. Now get your body comfortable. Smile with your lips together. Notice how just that little change makes you feel. Take a deep breath in through your nose while counting to four. 1, 2, 3, 4. Exhale out through your mouth while counting to four. 1, 2, 3, 4.

Stand comfortably, with your feet about shoulder width apart. Reach your arms out to the side to make sure you have enough space. Relax your arms down to your sides. Take a deep breath and let it go. Feel your body relax. Feel the bottom of your feet on the floor.

Bend your knees slightly and keep them bent throughout the exercise. Start gently bouncing up and down while keeping your feet on the floor. Be gentle and remember to breathe!

Let your arms hang loose. Then shake your arms from the wrists. Now shake from the elbows and then from the shoulders. Move however feels good to you! Keep your body loose. And always stop if you feel any pain.

Now make your power pose.