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Mt. SAC Important Message

COVID-19 NOTICE: To take classes ON CAMPUS this upcoming Winter 2022 term, vaccinations will be required. Fully online students are exempt from this requirement. Learn about the December 10 deadline for the first dose, exemptions and more in your Mt. SAC email or www.mtsac.edu/covid19

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Woman in yoga and meditation seated position

Mindfulness & Meditation

Allow us to support you with virtual mindfulness, meditation and breath work sessions as we move through and out of these challenging and uncertain times.

In these 30-minute sessions, we will create a space to connect, learn, and develop self-care practices that can be done at home. As we transition from online learning back to in-person classes and all the other changes in our lives, join us to improve your overall well-being.

Mindfulness is paying attention to our experience in a way that allows us to respond rather than react. It is a quality of inner-stillness that is always available, even when life or circumstances feel out of our control and chaotic. It is possible to be mindful/aware/pay attention to everything in our experience including anything we experience through our five senses (sight, hearing, smell, taste, touch), as well as our thoughts and emotions.

Meditation involves practice that consists of many techniques such as mindfulness and breath work that can help train and condition the mind to be calmer, kinder and patient. It is a practice that involves both mind and body and can enable a state of attention, awareness and relaxation. There are many ways of meditating and there is no one right way to practice.

 

Health Center Info.

    • Contact Us | (909) 274-4400

      Please have your Mt. SAC student ID number ready when you call to make your appointment. Front desk staff are ready to assist you Monday through Friday, 8:00 am to 4:30 pm.

      studenthealth@mtsac.edu

    • Hours | Building 67B

      Fall & Spring Semester
      Monday - Thursday 8:30am - 4:30pm
      Friday 8:00am - 4:30pm

      Winter Intersession
      Monday - Thursday 8:30am - 5:00pm
      Friday 8:00am - 4:30pm

      Summer Intersession
      Monday - Thursday 8:00am - 6:00pm
      Friday CLOSED

    • Hours | Building 9E

      Fall & Spring Semester
      Monday - Thursday 8:00am - 4:30pm
      Friday 8:00am - 12:00pm

      Winter Intersession
      Monday - Thursday 8:00am - 4:30pm
      Friday 8:00am - 12:00pm

      Summer Intersession
      Monday - Thursday 8:00am - 4:30pm
      Friday CLOSED

Registration | Patient Portal Login

Emergency Contact Information
If you are having a medical emergency or mental health crisis, call Police and Campus Safety at (909) 274-4555 or dial 911

  • Suicide Prevention Hotline
    1 - (800) 273-8255
  • Crisis Text Line
    Text COURAGE to 741741
  • Go to your nearest Emergency Room

Sign up for a Session

Sign up for Mindfulness and Meditation via Zoom.

Benefits

  • 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

FAQs

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 is a Zoom Meeting?

Zoom is a video conferencing service where people engage in a two-way audio-visual call. In accordance with the stay-at-home orders, Mt SAC is utilizing Zoom to provide services to students and staff.

Two young adults zoom call

What do I need to attend a session?

You can join using PC, Mac, Linux, iOS or Android. Downloading the Zoom app is not required, but is recommended. You do not need a camera to participate in the session. Audio options are available.

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).

If you are accessing by telephone, Click the telephone link in your Zoom Meeting email to dial the provided phone number and join the session.

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.

What is the passcode to join these sessions?

Zoom may require a passcode to join the session.
Passcode: Meditation

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 S.N.A.C.K. Here's how to do it:

S.StopJust stop whatever you're doing. (Stopping, by definition, requires us to begin again. We can always begin again.)
N.NoticeWhat is happening within and around you?
A.AcceptThis is a tricky one. Whatever it is you're struggling with (time, kids, sleepiness, frustration) acknowledge it for what it is, without judgment.
C.CuriosityGround yourself with questions about your experience and environment: What am I feeling? What do I need right now?
K.KindnessRespond to yourself and others (mistakes and all) with kindness and observe how that helps things get back on track.
Credit: By Carla Namburg, PhD (carlanumburg.com)

Mindfulness Apps

Breathing Exercises

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.

Lavender

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.

Lotus Flower

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. Breathe 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.

Rock Cairn at Ocean

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.

Stones forming a square

Take 5 Breathing

"I am free to choose thoughts of joy and I keep my thoughts positive."

Sit comfortably, 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.

Testimonials

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

—Student

Andrea Torres

Andrea TorresAndrea Torres, M.S., MFT,

Professor/Counselor, Yoga Alliance MT100, Mindful Educator Essentials, Mindful Schools
artorres@mtsac.edu

"Hello, I am Andrea, a facilitator of mindfulness, meditation and breath work. I have served this community as a counselor and professor, teaching students about self-awareness, self-care, and wellness. I have worked with all ages and diverse populations and I personally was a first generation community college student at Mt. SAC. I believe in the ability of every person to make positive changes in their life with guidance and support through things like therapy and safe spaces to share and connect with others. Join me to connect and share and learn new coping skills and strategies for your overall well-being. I look forward to sharing space with you!"

Podcasts

Easy Mindfulness Practices

Mindful Guided Meditation

Good Grief! Defining & Working with Grief