Mini Mindfulness Handbook

Dec. 2020

In light of the Mindfulness-Based Stress Reduction class I took this semester, here is a little handbook of mindfulness. A reminder to take it moment by moment.

Mindfulness is intentional awareness of the present moment in a non-judgmental way; by doing so, we accept and embrace all feelings, thoughts, and emotions that arise. It is all centered around breath, the only thing that holds us in the present moment.

Here, I’ll be sharing mindfulness techniques, how they work for me, and how they interconnect.

“If you're breathing, there's more right with you than wrong. ~Jon Kabat-Zinn Link to FREE Mindfulness-Based Stress Reduction course

Possibly the most important connection we can practice for ourselves. Our mind and body are strong allies; how we think affects how we feel (emotionally and physically) and vise versa. This means our thoughts, feelings, and beliefs can either positively or negatively impact our biology. How we move through space (posture, gestures) shows how we are doing internally.

There are different practices one can do to strengthen this connection: yoga, meditation, body scan, mindfulness, etc.

Once again, it comes back to breath and awareness of our body.

I like to do check-ins with myself while I am working, this is the time I am least aware of my body. These are the questions I ask myself: How is my posture? How am I feeling? and do my best to adjust accordingly.

Paying attention to all parts of the body, and the sensations that arise. Pause.

Bring awareness to every single part of your being. Notice what you’re feeling; whether that is aches, pain, tension, or nothing at all and welcome it. When sensations are embraced, rather than neglected, they are accepted and can be released. The only way to practice this, is through breathing.

I like to picture my body breathing, taking in air through not just my lungs, but every single body part. It is something I do in the morning because it provides me the space to register how I am feeling physically and emotionally.

As mentioned, during this exercise, our mind as paying attention to our body ~ intentionally.

Link to in-depth body scan practice

It is easy to accept emotions that are pleasant to feel and shut out or replace the ones that aren’t, the ones that can cause us suffering.

Awareness lets us relate and engage with all of our emotions consciously because it separates us from the emotions themselves. We are not our emotions, but they do act as tools that help us identify our needs.

When I am experiencing an intense emotion and want to get to the root of it, somethings I like to ask myself are: What do I need right now in this moment?

Why? This helps me pull back from the feeling puddle and address my mental and physical needs while validating what I am feeling.

Creating space for awareness is important, especially in difficult situations.

The greatest distinction between reacting and responding is in a moment of pause; it is the difference between long-term and shortterm effects. This pause lets us breathe.

And what does breath do for us? It allows us to slow down and bring wise attention to what we’re feeling in our body and mind.

We all have been and will be in situations that make us feel uncomfortable. It’s easiest to react when this happens. Reactions usually stem from a need that has gone unmet.

This is one I personally struggle with, and the only thing I can remind myself to do when I can sense my body and mind going into places that trigger reactions, is breathe.

Practicing other mindfulness techniques (body scan, mediation, yoga, etc.) help us prepare for these exact moments.

Human connection is beautiful! How we relate and communicate with each other is important. Holding space for each other by being fully present during communication, seeking understanding through compassion, setting boundaries to keep us safe, and being attentive of the other person and your needs/ state are all components of being mindful.

This also relates to your communication style: passive, aggressive, assertive.

This illustration looks a lot like mitosis; cell division. I relate healthy communication to this in that it is what holds people together, who hold space for each other while maintaining boundaries; this type of connection only keeps multiplying and dividing as we navigate life.

Helpful resources for mindful communication: 1), 2) Thank you for being here.

-Gabriela Sierra @munaycreations