Podcast

Listen to Andrea's podcast on Easy Mindfulness Practices and Mindful Guided Meditation to help you on your journey through this semester and beyond.

 

• •   Benefits from Practice

    Mindfulness: Allows us to live in the present, focus, and bring more awareness to what we experience moment to moment.

    Meditation: Is a practice in which we can create a sense of relaxation by calming down our minds.

    Breathwork: Various breathing techniques allow us to connect to our bodies and remain in the present moment.

    • Relief from stress & anxiety.
    • Increased focus.
    • Aid in emotional health.
    • Greater mind-body connection.
    • Increased compassion & empathy - the ability to care for ourselves and others.
    • Aid in self-regulation - controlling our emotions and behaviors.
  •   Positive Affirmations

    Tummy Breath
    "I am gentle and kind with myself as I grow and change."
    Sit or lay comfortably. Place your hands on your stomach. Breathe in deeply through your nose and feel your hands rise and then feel them lower as you slowly exhale through your mouth. Continue to feel the rise and fall of your hands as you breathe in and out.

    Bee Breath
    "This is a new day. I am a new me."
    Sitting comfortably, gently place the tops of your pointer fingers on your ears and close your eyes. Breathe in through your nose and then hum quietly as you slowly breathe out.
    

    Shoulder Roll Breath "I accept all my emotions and express them in a healthy way." Get comfortable in your seat. As you take a slow deep breath in through your nose, raise your shoulders up towards your ears. Breath slowly out through your mouth, lowering your shoulders as you exhale. Repeat slowly, rolling your shoulders up and down in time with your breath.

    Ocean Breath
    "I feel safe in the flow of life that is always changing."
    Breathe in deep through your nose. Keep your mouth closed, exhale while you make the sound of the ocean or ocean waves in the back of your throat.

    Square Breath
    "I love myself just the way I am."
    Breathe in for a count of four, and hold for a count of four. Then breathe out to a count of four, and wait for a count of four before breathing again. You can draw a square in the air while you breathe, to help you stay on track.

    Take 5 Breathing
    "I am free to choose thoughts of joy and I keep my thoughts positive."
    Sit comfortable, resting one hand in front of you with fingers outstretched like a star and the pointer finger of your other hand ready to trace your hand. Starting at the base of your thumb on the outside of your hand, breathe in slowly through your nose as you slide your pointer finger up to the top of your thumb. Breathe out slowly and slide your pointer finger down the inside of your thumb. Breathe in as you slide your finger up the next finger and breathe out as you slide down. Continue breathing in and out as you trace your whole hand.

    
    Resources and References:
    Louis Hay
    Childhood 101
    Anxiety Canada
    Mind Body Green

  •   Helpful Resources

    Mindfulness, Meditation, & Breathwork Handout
    Personal Counseling Flyer

 

FAQ – Accessing Mindfulness & Meditation via Zoom

• • How do I sign up for a session?
    Students can sign up for a session(s) here. Employees can sign up for a session(s) here. Submit the form with your accurate information.
  • What do I need to attend a session? 
    You can join using PC, Mac, Linux, iOS or Android.
  • How do I access my Zoom Meeting?
    After registering, you will receive an email for your Zoom Meeting. This email will contain the necessary links to access the session(s). Click the link when it is the date/time for your session(s).
  • What is a Zoom Meeting?
    A Zoom Meeting is how participants take part in their mindfulness and meditation sessions. Your Zoom Meeting will be sent to you via email.
  • Why do I have so many links in the email? 
    There are several links in the Zoom Meeting email. Select the link that is most fitting of the device you will be joining from.
  • Do I need a camera to join?
    You do not need a camera to participate in the session. Audio options are available. Click the telephone link in your Zoom Meeting email to dial the provided phone number and join the session. A Meeting ID number can also be found in your email.
  • What is the passcode to join these sessions?
    Zoom may require a passcode to join the session. Passcode: Meditation
  • Do I need to download the Zoom app?
    Downloading the app is not necessary but recommended. You can access your session from the links provided in your Zoom Meeting email. 
  • Do I need to make a Zoom profile?
    You do not need to make a profile to access these sessions.

 

 

A Mindful S.N.A.C.K

The next time you're feeling stressed out, overwhelmed, or unsure, reach for a moment of calm awareness: a mindfulness SNACK. Here's how to do it:

 

 

“Meditation has helped me be more relaxed and be more positive throughout my days.”

 

 

Student