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Stronger immune response
Improves focus and concentration
Improves relationships
Anxiety and stress decrease
Improves mood
 
Mindful Pauses
  • Brushing teeth
  • Taking a shower
  • Drinking coffee or tea
  • Eating a meal
  • Getting out of bed
  • Getting dressed
  • Taking your first step outdoors
  • Waiting in line
  • Turning on a light switch
  • Turning on your computer
  • Opening a book to read
  • Red Lights—use that pause to take a breath and notice your surroundings
  • Take a breath before checking email
  • Set your wake screen on your phone to an image that reminds you to take a Mindful Pause before using it
  • Check in with the physical sensations of your body throughout the day

Be Mindful

Mindfulness is the aware, balanced acceptance of the present experience. It isn’t more complicated than that. It is opening to or receiving the present moment, pleasant or unpleasant, just as it is, without either clinging to it or rejecting it.
~ Sylvia Boorstein


 What is Mindfulness?

Mindfulness is the art of paying attention to the present moment with an open and curious mind. It is a tool for investigating the mind; a tool to discover more about ourselves and how we relate to the world. Approach mindfulness with an attitude of scientific exploration and our minds become the laboratory for inner exploration.
 
You can meditate sitting (in a chair or on a cushion), walking, standing, or lying down and in the midst of your daily activities. While a formal meditation practice is extremely beneficial for bringing mindfulness into our lives, we can also practice informally by bringing our attention to the present moment through mindful pauses. See the sidebar for ideas.
 
Below are guided meditations and apps that will help you in your investigation of your mind. A good place to start is with the 5 minute breathing meditation. Try it 3 times this week.