As midterms draw to a close, it’s clear—MBS students deserve some rest and relaxation. That’s why we invited trained yoga and mindfulness specialist Katelyn Wallace to host a mindfulness session for our most recent Virtual Friday.
Benefits of Mindfulness
“Mindfulness is the practice of noticing what’s happening in the moment without judgment,” explained Wallace.
Research has shown the physical and psychological benefits of mindfulness, including the practice of mindfulness-based stress reduction (MBSR). Wallace explained that practicing mindfulness allows us to think more clearly and have a better understanding of ourselves and others, encouraging collaboration and bringing us a greater sense of self-satisfaction. It also allows us to silence our inner critics and lowers our reactivity to stress.
Trained yoga and mindfulness specialist Katelyn Wallace
Practices to Cultivate Mindfulness
After leading the group in a light stretch, Wallace guided us through several exercises. When practicing these, she recommended sitting on a meditation cushion, pillows, or a chair with your feet flat on the floor.
Mindful Breath
Place your left hand on your lower abdomen and your right hand over your heart. Inhale through your nose, feel your belly expand, and exhale through your mouth.
“Intentional breathing helps us turn off reactionary parts of our brain to engage the rational part of our brain,” said Wallace. She recommended using this technique in stressful, heated situations.
Sacred Sigh
Place your left hand on your lower abdomen and your right hand over your heart. Inhale, then exhale an audible sigh. This is the body’s way of releasing a difficult situation.
Extended Exhale
Inhale through the nose for a count of 3, pause for a count of 4, and exhale for a count of 6.
During the pause, aim to feel as though you are floating. Release any rigidity or tightness you may feel in your body.
Four-Part Breath (Box Breathing)
Inhale for four counts, pause for four counts, exhale for four counts, pause for four counts.
Mindful breathing has been shown to reduce anxiety, depression, and distress. It also improves your focus and lowers your blood pressure.
Wallace recommended using these exercises if you have trouble sleeping, as practicing meditation has been proven to enhance your sleep. She finished by guiding the group in a mini meditation.
Mini Meditation
Visualize a blue, healing light. Starting at the top of your head, visualize it scanning over different parts of your body. If you notice any tightness, inhale and direct the exhale toward that part of your body.
Incorporating Mindfulness Into Your Life
Wallace offered five tips to incorporate mindfulness into your daily life.
- Posture. “Posture is so important,” explained Wallace, “because it allows us to have proper airflow so that we can get that inhale and exhale.” Posture also affects how we feel and how other people perceive us.
- Practice. Practicing mindfulness just five minutes a day for three days a week has been shown to have benefits, said Wallace. “Just like we go to the gym to become stronger, we keep showing up for ourselves and practicing this so we can be emotionally stronger and more stable.”
- Space. Find a space that feels comfortable to you. Try to find a space that is free of distraction. Even if you find your mind wandering, having a space that you associate with mindfulness will make it easier to focus.
- Shut off electronic distractions. Constant electronic notifications keep our bodies on high alert. Mindfulness is a time for you to intentionally cultivate stillness. Give your mind and body a break for just 5 minutes a day.
- Patience. Be patient with yourself. “If you remember to be kind,” said Wallace, “and go easy and light on yourself, and if you approach many things in life like that, I guarantee you that you will feel very good.”
Wallace closed with a quote from the book You Are More Than You Think You Are by Kimberly Snyder. For more mindful practices, read about our virtual session with Susan Favale.
If you would like to attend upcoming installments of our Virtual Friday series, check out our events page. You can also follow us on Twitter or LinkedIn to stay up to date.