Basics of Mindfulness for Everyday Use

Animal That Is Most Like You

Using ONLY gestures and movements (NO SOUND!), describe an animal that you think is most like you. We will try to guess it. Do not worry, if you are not first to go. We all will take turns!

Self-Care Action Plan

What is Self-Care? Let’s Practice

What is Mindfulness?

Share your thoughts first! Then, we will watch the video

Five Senses

Let’s try this easy, but powerful mindfulness exercise. You can practice these steps in any situation, when you need to calm your anxiety or feelings of being upset. All you need is to use your five senses – one after another.

  • 5 things that you can SEE.

Look around. Pay attention to something you do not usually notice, like a shadow or dust in the air sparkling in the sun. What do you see?

  • 4 things that you can FEEL.

How does your shirt feel? Or the chair you are sitting in? Or the carpet under your feet?

  • 3 things you can HEAR.

Listen carefully to the sounds in the background. Can you hear the wind rustling through trees? Or computer humming? Focus on those sounds.

  • 2 things you can SMELL

Focus on smells that you usually ignore. Can you smell trees? Candle?

  • 1 thing you can TASTE

Focus on one thing that you can taste right now. Take a sip of a drink, chew a piece of gum, eat something, notice the current taste in your mouth, or even open your mouth to search the air for a taste. What can you taste?

Mindfulness Art: Mandala Hands