Read through this exercise and walk yourself through this practice or listen to the audio and follow along.

• Get comfortable. Allow yourself to settle into the moment switching from your mode of doing to non-doing to simply being.
• Connect with your body. Bring your full attention to your breathing. Follow your breath as it comes in and then out of your body without trying to change it. Simply be aware of it and any feelings associated with it. Give full attention to each breath in and then to each breath out. Being totally here in each moment with each breath. If distracting thoughts arise, acknowledge them without becoming involved and return to the practice.
• Bring to mind a person or a pet for whom you are happy to see and have deep feelings of love. Imagine or sense this person or pet, noticing the feelings you have for them arise in your body. It may be a smile or warmth in your body. Whatever it is, allow it to be felt. Let go of this person or pet and continue to keep in awareness the feelings that have arisen. Bring yourself to mind now, and see if you can offer loving kindness to yourself by letting these words become your words:
  • May I be safe
  • May I be happy
  • May I be healthy
  • May I live in peace
  • May my heart be filled with love and kindness
• Notice the feelings and sensations that arise and let them be. 
• Now try offering loving kindness to someone who supports you. Bring that person to mind and let these words become your words:
  • May you be safe; May you be happy; May you be healthy; May you live in peace; May your heart be filled with love and kindness.

• Notice the feelings and sensations that arise and let them be. Once feelings for a loved one flow easily, turn your attention to someone with whom you have difficulty. It is best not to start with the most difficult person but someone who brings up slight annoyance. See if you can let these words become your words as you keep this person in awareness:
  • May you be safe; May you be happy; May you be healthy; May you live in peace; May your heart be filled with love and kindness.
• Notice the feelings and sensations that arise, and see if you can just allow them and let them be. 
• Now bring to mind the broader community you are a part of. Imagine your family, your colleagues, your neighbors, and yourself: offering of lovingkindness as you let these words become your words:
  • May we be safe; May we be happy; May we be healthy; May we live in peace; May our hearts be filled with love and kindness.  

• Notice the sensations and feelings that arise within you. Sit with them for a few moments until you are ready to end the practice.

Using our five senses: sound, smell, sight, taste, and touch, can help ground us in the present moment and become more mindful of our experiences. Getting in touch with our five senses can help us slow down and live in the moment.

• Sound
  • Listen to your natural environment and name 5 things you hear.
  • Turn on some soothing sounds from nature. There are lots of apps for that! Be intentional in listening to what you hear for 1-2 minutes. Start small and work your way up to 5 minutes and beyond. 

• Sight
  • Get out a favorite photo from a trip or somewhere you have always wanted to go. Focus on the details of the sights, sounds, and how you feel – or how you felt in the moment if it was a memory. Conjure up your thoughts and feelings around this moment in time. The more details you can bring up, the better. Savor the moment of being in this cherished space.
    
  • You can do a similar exercise with a photo or memory of a pet or loved one. Notice the details about them. If a pet, maybe the way their fur feels or the look they give you. For a loved one, what is their facial expression, what are they wearing, and how is their hair done? Then, notice how you feel about being with them. Savor the joy and be in the moment.

• Taste – The Mint Exercise
  This is a good exercise for individuals starting out with practicing mindfulness.  You can do this exercise anytime, any place. We chose a mint, but you can choose any kind of food with an interesting smell, texture, or taste.
  • Get out a mint.
  • Before putting the mint into your mouth, pay careful attention to the way the mint looks, feels, and smells.
  • Put the mint in your mouth.
  • Notice the texture of the mint, how it feels inside your mouth, and what happens as it dissolves.
  • How does it taste? Notice as it moves across your tongue, does the taste change as it passes different areas of your tongue?
  • Can you sense the smell passing up and into your nose?
  • Be patient as the mint slowly dissolves. Stay focused on the mint and your senses for as long as it takes.

• Smell – Lemon Exercise
  • Our mind has the power to influence our body and vice versa. This guided visualization can show you how powerful this connection can be. First, read the visual imagery script or listen to the audio below and try to follow the exercise in your mind.

• Visual Imagery
  • Take a few deep breaths and allow your eyes to close.
  • Imagine now that you are standing in a comfortable, beautiful kitchen.
  • Notice any kitchen smells or sounds. The running of a dishwasher or the hum of a refrigerator.
  • Take some time to notice as many details as you can, using all of your senses. What do you see? What do you hear? What do you smell?
  • Notice the way the light falls in the kitchen. Notice the temperature.
  • You now see on the counter a beautiful bowl of lemons next to a cutting board. Now, imagine that on the cutting board sits a plump, fresh, juicy lemon.
  • In your mind’s eye, pick up the lemon, hold the lemon in one hand, feeling its weight.
  • Run your finger along the surface, noticing the dimples and textures.
  • Then place it back on the board and carefully cut it with the knife.
  • Feel the resistance to the knife and how it gives way as the lemon splits.
  • Notice the smell as the lemon opens.
  • Notice drops of juice on the surface.
  • Now imagine lifting this lemon wedge to your mouth, smelling the sharp, fresh scent…feeling a slight sting in your eyes.
  • Now, bite into the lemon.
  • Slowly open your eyes. What did you notice? Did anything happen? Did your mouth water, or did it pucker up?
  • This is our mind-body connection. It can be a powerful response. By just using our imagination and mind’s eye to visualize, we can change our experience.

• Touch
  • Mindfulness can sometimes make the ordinary more fascinating. Taking a few minutes to tune into your sense of touch can help give everyday objects a new meaning and a new life.
  • For this mindful exercise, first, grab a handful of ordinary things. The more variety of texture, the better: an apple, a book, a blanket, etc., and place them in front of you.
  • Begin with a few deep intentional breaths. Then start to rub your fingers and hands across each one, one at a time. Hold each object carefully and intentionally explore the sensation of touching each item.
  • Notice how each one truly feels. Try to describe in your mind as many details about the quality of each texture and object. You may notice that you have been previously unaware of what each object actually feels like.

Take a Gratitude Break
You can take a gratitude break any time of the day.

1. Take a few mindful breaths. 
2. Write down 5 things you are grateful for at that moment. 
3. Write down 5 friends for which you are thankful. 
4. Write down 5 memories you cherish. 

Gratitude journaling is a fantastic way to practice mindfulness and gratitude.

Keep a Journal
Try these tips to help you get started with journaling:

• Try to write every day. Be intentional. Set aside a few minutes each day to reflect. This will help you get into a habit.
• Write in a place that is comfortable and relaxing. Make a cup of tea or play some soothing sounds or music. Prior to writing, do a short mindful breathing exercise.
• Make it easy. You can use your phone or an app or keep a pen and paper by your bed.
• Write or draw whatever comes to mind. It’s your journal, your place to reflect and express whatever you want. You do not need to follow any certain structure (Some individuals enjoy journal workbooks with pre-written prompts).

Try these gratitude prompts:

• We can learn a lot from our challenges. What is something you are grateful for that challenged you?
• Write a thank you letter to yourself for something you are proud of or for an inspirational moment-no matter how seemingly small.

Mindful 15-minute, end-of-day review
One way to cultivate mindfulness is to set aside fifteen minutes as part of your night-time routine. Allow this time to be a mental review of your day. Not just the “I did this… and then this…” but also how you felt emotionally and physically throughout the day. The point of this is not to check things off a list. Use this time to process all that has happened and the emotions you have dealt with during your day. After you are able to spend time processing, you can hopefully feel more at peace and rest more easily.

LISTEN: End-of-Day Review

• Sit in a comfortable position facing the outdoors.
• Become aware of your breath. Take 3-5 full belly breaths pausing at the top of each breath before a long, slow exhale. Return to a natural, comfortable breath.
• Become aware and mindful of what you see outside. Notice the details of the environment. How does the light fall? Do you see movement? Is there a breeze?
• Simply observe the sights and feel your breath coming in and flowing out for 1-2 minutes.
• As you become relaxed or calmer, gently close your eyes and review your day.
• Allow yourself to remember your day as it arises in your mind’s eye. As memories of the day come up, allow yourself to skip around if they do not come in order.
• As the memories arise, acknowledge the surrounding feelings. Allow yourself time to sit with these feelings. Notice if they persist or change over time.
• Welcome the feeling and notice the physical sensations that accompany the feelings. What physically do you experience with the emotion? How do you know which emotion arises based on the physical sensations?
• Do not get attached to the emotion. Simply notice and allow it to flow through you.
• As memories and emotions of your day arise, acknowledge them, allow them to pass, and without judgment, give yourself compassion and kindness.
• At the end, take a deep inhale and exhale, slowly open your eyes, and return to your evening.

Make a SMART (Specific, Measurable, Achievable, Relevant, and Time-Bound) goal to practice at least one mindfulness activity regularly.

Example:
I will practice mindfulness for at least ten minutes per day, most days, for the next 2 months. I’ll track my mindfulness minutes on the wellbeing portal or app and assess my results in 2 months using the Perceived Stress Scale tool.

Type your own personal SMART goal into the wellbeing journal on your web portal or mobile app. If you are working with a wellbeing specialist, share your SMART goal with them!

If you are working with a wellbeing specialist, share your SMART goal with them!