“You can’t stop the waves, but you can learn how to surf.”

This is one of the many well-known quotes by Jon Kabat-Zinn, developer and founder of mindfulness-based stress reduction (MBSR). It’s a simple saying, but it provides a vivid image and valuable lesson. We can’t stop the world’s stressors from making their way towards us, but we can develop skills to ride the waves until we make it safely to the other side.

How exactly do we surf? Mindfulness is a practice and set of skills that helps us move through challenging situations and respond effectively. It involves paying attention to the present moment on purpose, without judgment. When we focus on the present moment and accept it as it is, it is grounding. Mindfulness helps us not be overwhelmed by our emotions.

Mindfulness has decades of research showing benefits for mental, emotional, and physical well-being. Studies show that long-term mindfulness meditation is associated with physical changes in the brain that lead to increased attention and emotional regulation. These changes can enhance our ability to recover faster after stressful events.

It’s important to note that these changes don’t happen overnight. It takes consistent practice. Reduced feelings of stress and anxiety and improved mood are reported with as little as five minutes of mindfulness meditation per day.

Similar to the way consistent exercise over time increases our physical fitness, meditation is the “workout” or formal practice that increases our ability to be mindful, pay attention, recover from stress, and regulate our emotions.

Tips for Getting Started

1. Start with your breath.

• Breath Awareness: A foundational practice in mindfulness meditation is breath awareness meditation. Practice turning your attention toward your breath as air flows in and out of your lungs. There is no objective other than to observe the natural rhythm of your breath without judgment. Your mind will wander, but each time you bring your attention back to your breath, you are practicing a moment of mindfulness. 
• Deep Breathing: You can also practice deep breathing or other controlled breath practices such as boxed breathing that intentionally manipulate the breath: Breathe in through your nose and engage your diaphragm (belly) to slow down the fight-or-flight response.

2. Observe and notice.

• Body Scan: Take 30 to 60 seconds and turn your attention to your body. Start at your toes and work up to the top of your head. Notice where you feel sensations or tensions in your body. When you know what’s going on with your body, you can take action to nourish it (hydrate, stretch, grab a nutritious snack, etc.). 
• Mindful Observation: Choose an object in your environment and observe it closely. This is great to do on a walk outside. Observe the grass, trees, plants, or flowers. Notice their color, texture, shape, or any other details. This practice can help you develop a habit of paying attention and reduce autopilot mode. 

3. Be kind to yourself.

• Self-Compassion: Notice how you speak to yourself. Reframe the conversation as if you were speaking to a friend? Consider how you can extend the same kindness to yourself.
• Positive Affirmations: Use positive affirmations to acknowledge your circumstances and shift your mindset. “I am capable.” “I am doing my best.”

4. Practice mindful living.

• Mindful Pauses: Mindfulness begins with a pause. Take advantage of small opportunities to slow down and check in with yourself, others, and the world around you. Here are some of my favorite ways to pause.
• 20 Ways to Pause in Your Day: 
  • Start the day with a few mindful breaths
  • Take two minutes for a stretch or yoga pose
  • Go on a mini mindful walk
  • Listen intently to others

Getting Started with Mindfulness

Everyone is busy, and you might not feel like you have the capacity to build a new practice into your routine, but it doesn’t have to take a lot of time or effort to get started. A little can go a long way. All it takes is intention and reminders to practice. Anyone can establish a mindfulness practice. Mindfulness is for everyone.

Remember, mindfulness is a skill that can be developed. Start small and be kind to yourself as you explore your practice. 

liveWELL has resources for faculty and staff interested in exploring mindfulness for their well-being.

• Managing Stress and Mindfulness Resource Library
• Mindfulness for Mental Well-Being Group Health Coaching
• Mindfulness Based Stress Reduction (MBSR)