#### Mindfulness

Mindfulness means being present with your thoughts, feelings, bodily sensations, and surrounding environment. Mindfulness is also without judgment - meaning there is no right or wrong way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we're sensing in the present moment rather than rehashing the past or imagining the future. Anything that keeps you present in the moment and gives your prefrontal cortex (the reasoning and thinking part of your brain) a break is practicing mindfulness. Mindfulness can mean a slow walk; looking intently at the grass, trees, flowers, or buildings; and being aware of what you are sensing and feeling. Mindfulness can be sitting quietly - even sitting still in a quiet place for as little as a few minutes can reduce heart rate and blood pressure. Developing a practice of mindfulness is easier than you may think:

- • down. From brushing your teeth, to washing your face, to shampooing your hair - • down. From brushing your teeth, to washing your face, to shampooing your hair - can you take the speed out of getting ready in the morning? Focus on the activity, pay attention to what you are doing, stay present (this means don't think about what happened last n ight or what's in store for the day, just stay focused on the activity), and take your time.
- • on your breath. How fast are you breathing? Is your breath coming from your • on your breath. How fast are you breathing? Is your breath coming from your chest or your belly? Can you feel the air come through your nose on the inhale? Can you slow down the exhale? Can you feel your body relax when you slow the exhale?
- • to your environment. Walk for a few minutes, focused on the world around • to your environment. Walk for a few minutes, focused on the world around you - look at the leaves on the trees or the light at the corner, listen to the sounds around you, stay with your surroundings, and observe what you see and hear around you.

#### Deep Breathing

When people hear mindfulness they often think of meditation. Meditation is one method of mindfulness, and there are others you can practice. Deep breathing helps lower stress and reduce anxiety. It is simple yet very powerful. A 2-4-6-8 breathing pattern is a very useful tool that can be used to help bring a sense of calm and to help mild to moderate anxiety. It takes almost no time, requires no equipment, and can be done anywhere:

- • by quickly exhaling any air in your lungs (to the count of 2) • by quickly exhaling any air in your lungs (to the count of 2)
- • through your nose, inhale to the count of 4 • through your nose, inhale to the count of 4
- • your breath for a count of 6 • your breath for a count of 6
- • exhale through your mouth to the count of 8 • exhale through your mouth to the count of 8

This is one round. Do not repeat the quick exhale again. Instead start round two with an inhale through your nose to the count of 4, hold for 6, and exhale to 8. Repeat for three more rounds to relax your body and mind. With practice, 2-4-6-8 breathing will become a useful tool for times when you experience tension or stress.

#### Gratitude

Too often people think it is the external factors that bring us joy and happiness when it's related to internal work. A healthy emotional self-care practice, called gratitude journaling , involves writing down a list of 2-3 things you are thankful for each day. These can be good experiences you have had or when you see something that makes you smile. Thinking about what experiences feel good and why can reduce stress, improve your positivity and self-esteem, and help you relax.