Mindfulness is the practice of being fully aware of the present moment without placing judgment on one’s current thoughts, sensations, and feelings. Research supports that people who increase levels of mindfulness have demonstrated decreased stress and negative self-evaluation, increased self-acceptance and self-esteem.
What you need
- 1 minute of your day
- A comfortable space where you won’t be distracted/interrupted
- Gently close your eyes or soften your gaze to a fixed point – maybe the wall or floor.
- Next, engage in some grounding by making contact with your body in a way that feels loving – maybe you place a hand on your stomach, heart or both. Maybe you wrap your arms around yourself in an embrace, or maybe you hold your head in your hands. You may want to add movement here – a circular motion, etc.
- Take a deep breath in through our nose, holding at the top, and exhaling through your mouth. Repeat 3 times.
- Think of one thing you need to hear in this moment:
I am loved; I am respected; I am proud of myself, I am safe; I am protected; I am in control; I am free.
- Repeat this phrase to yourself slowly, as many times as you’d like.
- Finish with one more deep breath in through the nose and out through the mouth. Thank yourself for providing what you needed today.