Mindfulness

Mindfulness is the basic human ability to be fully present, aware of where we are and what we're doing, and not overly reactive or overwhelmed by what is going on around us.

It is a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations. Mindfulness is a practice all about living in the moment. The focus is brought to the thoughts and feelings you’re experiencing in the now without adding a layer of judgement or over-thinking. Sometimes mindfulness can take the form of meditation, using guided imagery or breathing to get in tune with the body and mind. Other times, mindfulness is employed using different methods to lessen stress and otherwise relax. 
With children and teens, the goal of mindfulness is to help them move beyond thoughts of the past or future that may be negative, exhausting, or worrisome. Instead, it’s giving children the tools they need to connect with what’s going on in their world at the present moment. It’s about empowering them to accept their current thoughts and feelings and to form healthy habits for coping with all the intense emotions they may experience. 

Mindfulness as a therapeutic technique can help in treatment: 

• pay attention better 
• be less distracted 
• learn more 
• stay calm under stress 
• avoid getting upset too easily 
• slow down instead of rush 
• listen better to others 
• be more patient 
• get along better 
• gain self-control 
• get tasks finished 
• feel happier and enjoy things more 

 
Basic mindfulness meditation: 

This exercise teaches basic mindfulness meditation: 

• ​​Sit on a straight-backed chair or cross-legged on the floor. 
• Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale. 

• Once you’ve narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and your ideas. 
• Embrace and consider each thought or sensation without judging it good or bad. If your mind starts to race, return your focus to your breathing. Then expand your awareness again. 

 
Learning to stay in the present:
 
A less formal approach to mindfulness can also help you to stay in the present and fully participate in your life. You can choose any task or moment to practice informal mindfulness, whether you are eating, showering, riding a bike, or spending time outside in nature.  Attending to these points will help: 

• Start by bringing your attention to the sensations in your body 
• Breathe in through your nose, allowing the air downward into your lower belly. Let your abdomen expand fully. 
• Now breathe out through your mouth 
• Notice the sensations of each inhalation and exhalation 
• Proceed with the task at hand slowly and with full deliberation 

• Engage your senses fully. Notice each sight, touch, and sound so that you savor every sensation. 
• When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations of the moment. ​