Mindfulness has many benefits, including helping you feel less distracted and better able to manage life’s stresses. Too busy to stop and be present? Dukes Pause offers quick and simple mindfulness practices to incorporate into your day. Teaching a class or facilitating a meeting? In addition to individual use, faculty and presenters are encouraged to use Dukes Pause material to incorporate mindfulness to classes and meetings.
Guided Water Meditation
Mindfulness Activities
Breathing exercises
- Sit comfortably with your back straight, feet flat on the floor and hands in your lap.
- Close your eyes
- Breathing through your nose, focus on your breath moving in and out of your body.
- Take a deep breath in for 4, hold for 4, out for 4 and hold for 4. Repeat
- If physical sensations or thoughts interrupt your thoughts, note the experience and then return your focus to your breath.
- When you are ready slowly open your eyes
- You may repeat this breath at any time to maintain calm throughout your day
Stretching and moving
- Sit comfortably with hands in your lap.
- Close eyes and take 3 cleansing breaths.
- Make small circles with your nose, getting bigger until your head is close to your shoulder then reverse.
- Repeat on the other side.
- Close with 2 cleansing breaths.
- A power pose is fun way to boost confidence and energy (and get in a stretch!).
- Stand tall, with your chest out and arms stretched wide. Envision yourself as powerful and ready to tackle on any challenge.
- You got this!
- Stand tall with feet hip-distance apart. Interlace your fingers behind you, near your butt.
- Keeping your back straight and shoulders down, push your arms up until you feel a stretch in your chest.
- Hold for 15 to 30 seconds. Perform multiple rounds as needed to get to 30 to 60 second's total.
Self-reflection
- Gratitude is like a high five for the soul!
- Place your feet flat on the floor, close your eyes, take two cleansing breaths.
- Reflect on one thing you are grateful for (whether it is a cup of coffee, a supportive friend or just getting through the day, sharing what we are grateful is a powerful way to boost your mood).
- Take two closing breaths before opening your eyes.