CMC Mindfulness - Breathing

Mindfulness Movement Part 1 - Raising Arms

Listen to the Silence:

Place a rubber band loosely around your wrist for the day. Throughout the day, when you catch yourself in the “run-on” mode, that is, doing life so mindlessly that everything is running together, stop whatever you are doing, snap the rubber band and take a deep cleansing breath...and listen to the silence. (This can be done, even in the middle of Grand Central Station, because the silence comes from within, not the world around you.) What does the silence have to teach you in the moment? As you listen, do so with an awareness that Infinite Intelligence is waiting patiently for you to make a space for It to be revealed. With this intention, the silence then becomes Sacred Silence. OK, Now breathe.

D. Jones (2003). Mindfulness Lessons. Retrieved from http://www.dbtselfhelp.com/.

CMC Mindfulness - Listen To The Silence

"Creating space to come down from the worried mind and back into the present moment has been shown to be enormously helpful to people. When we are present we have a firmer grasp of all our options and resources which often make us feel better. Next time you find your mind racing with stress, try the acronym S.T.O.P."

- Source: http://blogs.psychcentral.com/mindfulness/2009/01/stress-got-you-down-try-this-tip-to-balance-throughout-the-day/

CMC Mindfulness - S.T.O.P.

Progressive Muscle Relaxation - INSTRUCTIONS

Progressive Muscle Relaxation - EXERCISE

Breathing - EXERCISE

Breathing - INSTRUCTIONS

Mindfulness Exercise by Dr. Elisabeth Fonseca Ph.D.

Letting Go - EXERCISE

Letting Go - INTRO

BODY SCAN - Exercise

BODY SCAN - Intro

CMC Mindful Monday - Bubbles

Here's one way to understand "mindfulness": the practice of being in the present moment in a non-judgmental way. It involves focusing one’s attention, increasing awareness, and increasing compassion. The goal is to be aware of what is happening around and inside of you, and to use that information to help inform your decisions and to make your behaviors conscious choices, instead of automatic actions. 

Mindfulness has been used in a variety of therapeutic as well as non-clinical settings, and has been shown to be effective in dealing with chronic pain, stress, anxiety, and depression. Non-therapeutic settings include the use of mindfulness approaches in sports and performance psychology. Learning about and integrating mindfulness into your everyday experience will result in a greater ability to handle difficult situations and emotions, increased ability to enjoy and live in the moment, and decreased rumination on the past and/or on possible futures.

-CMC

Center for Motivation and Change

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