Why Mindfulness Matters and Ways to Practice It
Research shows that mindfulness improves mental health, learning academic and social skills, emotional regulation and relationships. So why not give it a try?
What is Mindfulness?
Mindfulness is the ability to notice when your mind wanders and bring it back to the present moment.
Some people find mindfulness easier than others. Like any other skill, it needs to be learned and practiced, so don’t get discouraged if you find a certain type hard or uncomfortable. There are plenty of mindfulness activities to try. It can take a few tries to find what works best for you.
Mindfulness is the Cornerstone of Wellness
Everything is connected. Sleep, connection, exercise, nutrition, and hydration help you with mindfulness. Mindfulness helps you with mental health and learning (academics, social skills). That helps you with emotion regulation. Emotion regulation helps with relationships.
When your relationships are going well, and you’re doing well in school, you have more time and energy to work on the other 5 Life Zones. All of those factors increase mindfulness.
Ways to Practice Mindfulness
Here are some mindfulness activities you can try for free at any time. Aim to practice mindfulness daily and mix it up. Remember that you can do anything mindfully.
Mind-Body - Exercise (Yoga, Tai Chi, Martial Arts), Walking Meditation, Tapping
Note: Tapping is also often done in therapy.
Muscular Relaxation – Progressive (PMR), Body scan
Mindfulness and Loving-Kindness Meditation
Self-esteem boosting activities
Gratitude Journal
Affirmations and Quick Pep Talk
Reflection – What Did I Do Well Today?
Mindfulness Practices Resources
For Tweens and Teens
Mindfulness meditation: https://www.youtube.com/watch?v=b52mvP4_2e0z&list=OLAK5uy_nvgD8AWvlzBH9dpr6bb8kh2teQzw5jW14&index=3
Walking meditation: https://www.youtube.com/watch?v=E3Lcao5Rl8M&list=OLAK5uy_nvgD8AWvlzBH9dpr6bb8kh2teQzw5jW14&index=10
Progressive muscular relaxation: https://www.youtube.com/watch?v=SNqYG95j_UQ
Body scan: https://www.youtube.com/watch?v=8GeOwcvSQBs
Loving-kindness meditation: https://www.youtube.com/watch?v=NGHt-aniDjU
For All Ages
Tapping - Brad Yates on Youtube
Apps - Headspace, Calm, Ten Percent Happier, Insight Meditation Timer
References
Ackerman, C. (2021). What is Self-Esteem? A Psychologist Explains. https://positivepsychology.com/self-esteem/
Gordon, S. (2023, December 13). Emotional Freedom Technique (EFT): Uses and Benefits. Health. https://www.health.com/emotional-freedom-technique-8399985
Crowley, M.J., Nicholls, S.S., McCarthy, D., Greatorex, K., Wu, J., & Mayes, L.C. (2018). Innovations in practice: group mindfulness for adolescent anxiety – results of an open trial. Child Adolesc Ment Health, 23(2), 130-133. https://doi.org/10.1111/camh.12214
Sutton, J. (2021). How to Boost Self-Esteem: 12 Simple Exercises & CBT Tools. https://positivepsychology.com/self-esteem-boost-exercises/
van de Weijer-Bergsma, E., Formsma, A.R., de Bruin, E.I., et al. (2012). The Effectiveness of Mindfulness Training on Behavioral Problems and Attentional Functioning in Adolescents with ADHD. J Child Fam Stud, 21(5), 775–787. https://doi.org/10.1007/s10826-011-9531-7