Mindfulness is being aware of what is happening as it is happening (Kaiser-Greenland 2010) . It is a method that through research has shown to be helpful in managing many conditions including anger, stress, anxiety and depression.
Thinking about the present helps you to focus instead of worrying about things that have already happened or may happen in the future.
You can be mindful any time, anywhere, no matter what you are doing.....
Focus on your breathing... focus intensely on your breathing
Breathing is something you do not normally think about, it happens without your thoughts, so focusing on it...concentrating on breathing in slowly and breathing out slowly focusses your mind away from the things that are causing you stress or negative thoughts and gives you the space to be mindful of what is happening in that moment.
“Belly Balloons”- Calm breathing teaches you to slow down your breathing when feeling angry, stressed or anxious
Turn off mobile phones & find a quiet place away from distractions.
Choose a comfortable position either sitting lying or standing & become still.
Breathe normally for at least 1 minute as you start to relax.
Close your eyes & try to concentrate on breathing.
Imagine that when you breathe in through your nose your stomach (belly) blows up like a balloon (you can place your hands on your stomach to feel the ‘balloon blowing up’.)
As you breathe out through your mouth you will feel your stomach flatten -imagine the air is coming out of the balloon .
Repeat for 10 breaths in and 10 breaths out .
Adapted from Silverton,S.,(2012).The Mindfulness Breakthrough.
Have a WOW moment:-
Write WOW in the centre of a piece of paper
Think about all the things that make you want to say ‘WOW!’ and how you feel when you think about them.
The ‘WOW!’s are anything specific to you e.g. family, friends, nature, a place, a sport etc.
Write or draw your ‘WOW!’s around the word WOW on your piece of paper.
Use this piece of paper to discuss your WOWs with a friend, parent, teacher, School Nurse or just as a reminder to yourself about the great things in your life and use them to give you positive feelings
Adapted from Hands on Scotland.