Mindful Mondays - feb health hub
Posted by Kimber Harding
February 26, 2018
1 Comment | Leave a comment
Written by Emma Thompson, Health Educator
“Mindfulness is the basic human ability to be fully present,
aware of where we are and what we’re doing, and not overly reactive or
overwhelmed by what’s going on around us” – Mindful.org
has been in the stress management spotlight for a while now and it's a pretty straighforward concept: focusing on the present and living in the
suggests practicing mindfulness can help us regain balance and well-being,
improve our focus and self-control, and help us better manage stress. Unfortunately,
stress-related health problems make up about 80% of doctor visits, and are the
3rd highest health care expenditure. Just the thought of that is
STRESSFUL! This is where mindfulness may be able to have an impact that might
help keep the doctor away AND it’s cost-effective. A new study shows that
people in a relaxation program (such as mindfulness, meditation, yoga, etc.) used
43% fewer medical services than they did the year before, saving the
average patient anywhere from $650 to as much as $25,000 each year. That can really add up!
So, how can we apply mindfulness to our lives? If you are new the idea of mindfulness, join Healthy Lifestyles every week for Mindful Mondays. This is YOUR opportunity to take a
meaningful break during the workday. If you are located off-campus, no problem! Send us an email and subscribe to our Mindful Mondays email
list. Healthy Lifestyles will send you
a different mindful activity with step-by-step instructions every week so you can be mindful at work, at home or with your colleagues. Most of the
activities have been recorded and can be found on our YouTube
page so you and your colleagues can follow along to the activity. If you
work at or near the Government Center, join us every Monday at 3pm in the Group
Fitness Center for a 15-minute mindful activity lead by a Healthy Lifestyles
staff member. Contact us at firstname.lastname@example.org
to join the email list!
Not quite ready to commit to a relaxation program? No
problem – start small. The next time you’re feeling stressed or overwhelmed,
try one of these mindful techniques below to bring yourself back to the
- Sit or lie down somewhere comfortable, close
your eyes, and take a few moments to breathe regularly, allowing your body to
- Place one hand on your chest and the other on
- Inhale deeply through your nose for a count of
four, making sure your belly is expanding and not your chest. Imagine breathing
in energy and confidence.
- Exhale for a count of four, breathing out stale
air, stress, and anything you want to leave behind.
- Continue this breathing cycle for 2-5 minutes,
keeping your breath even and smooth.
- Having a tough time focusing? Check out these GIFs to help
- When brushing your teeth, focus on the act of
brushing. Instead of letting your mind wander, experience the activity with all
- Notice the way the bristles move over your
teeth, the sound of brushing, the taste of the toothpaste.
- Some other instances you can practice this
include when you’re washing your hands, showering, doing the dishes, or even
sweeping the floor.
Take a deep breath – in and out.
- What are 5 things you see. Name them in your head. Breathe – in
- What are 4 things you feel. Name them in your head. Breathe – in
- What are 3 things you hear. Name them in your head. Breathe – in
- What are 2 things you smell. Name them in your head. Breathe – in
- What is 1 thing you taste. Name it in your head.
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