UCI Wellness
WEEK 2: MINDFULNESS
Learn how to enter a state of mindfulness.
No matter who you are, stress is most likely a part of your
life. T he key is learning how to identify it and manage it.
Taking a break can reduce stress and make you more
productive, too. One way to do this is through mindfulness.
Mindfulness is a mental state of "attention to the present,"
when you relax your thoughts and live in the moment.
Most mindful meditation is done seated. One way to practice
it is through a mental "body scan." To do this:
• Sit up straight in a chair with both feet on the floor and
your hands on your thighs.
• Close your eyes.
• Pay attention to your breath as you inhale and exhale.
• Focus on your forehead, then the bridge of your nose,
your cheeks, and so on down your body until you reach
your toes.
• /ls you 'travel" down your body, focus only on the sensations
in one part of the body and let all other thoughts go.
Mindfulness has many benefits, including reducing stress,
improving memory and focus, and boosting control over
emotions. So take steps to relax with the Take a Break
Challenge.
� THIS WEEK'S
�WEBINAR
• Connecting Mind and Body for Healthy Living
•
THIS WEEK'S TIP
• Mindfulness Over Matter
� ADDITIONAL
� RESOURCES
• 12 Basic Yoga Poses
• UCI Susan Samueli Center for Integrative
Medicine - Mindfulness, Thai Chi, and
Yoga Classes
• Guided Meditation for the UC Community
with Deepak Chopra
• UC San Diego's Center for Mindfulness Guided Audio Meditation and Yoga
• UCLA's Mindfulness Awareness Research
Center - Guided Mediations
Adapted from: Anthem BlueCross
.,