Shauna Shapiro, PhD @ https://drshaunashapiro.com/  is a best-selling author, clinical psychologist and internationally recognized expert in mindfulness and self-compassion. In this video she shares a little about her experience and more about mindfulness, what it is and how mindfulness can help one heal. 

In order to be mindful, one must start with being aware : 

• aware of self, 

• aware of sensory and other input

• aware of surroundings - in the moment. 

According to the Mayo Clinic, "Mindfulness is a type of meditation in which you focus on being intensely aware of what you're sensing and feeling in the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress" (Sparks, D., September 2018).   For more information, go here. 

Simple Mindfulness:

• Can be done anywhere, any time. 

• More beneficial when used outdoors. 

• Examples of Simple Mindfulness: 

  • Pay attention - take time to experience environment with all your senses. 

  • Live in the moment - bring open, accepting attention to everything, find joy in simple pleasures. 

  • Accept yourself - treat yourself as you would treat a good friend. 

  • Focus on your breathing - take a deep breath and feel the air moving in/out of your body.

Structured Mindfulness 

• Is scheduled - it requires time and space set aside 

  • Becomes part of your daily routine

  • For example, early morning before the daily routine 

  • Or in the evening after the day is over

• Examples of Structured Mindfulness: 

  • Body scan meditation - lie flat on your back comfortably with arms at your side, focus attention slowly and deliberately on each part of your body in order: head to toe or foot to head, tighten and release each group of muscles as you picture a wand moving over that part of your body. Focus on your breathing as you do this with slow, deep breaths. 

  • Sitting meditation - sit comfortably with your back straight, feet flat on the floor, hands resting in your lap. Breathe through your nose, focus on your breath moving in/out of your body. If distracted by thoughts or physical sensations acknowledge the experience and return focus to your breath. 

  • Walking meditation - find a quiet place where you can walk 10-20 feet in length and walk slowly, focus on the experience of walking, aware of sensations of standing/subtle movements for balance. At the end of your path, turn around and continue the other direction while continuing to focus on the different sensations.