WVU Extension Service Families and Health Programs

We feel best and are happiest when we have ways to connect to the spacious anchoring place – or “Soul” – within ourselves and reestablish a sense of balance. Our mental, emotional, and physical health suffers when we lose that connection while caring for others or being busy with projects and life responsibilities. Mindful acceptance, also known as mindfulness, is a way to enjoy our lives and reduce stress by: ●Paying attention: Learning to notice current thoughts, feelings, or body sensations in a gentle, detached way.●Accepting without judgment: Learning to view thoughts, feelings, and actions of others with compassion and kindness. Mindfulness means to consciously choose to step back from the busy thinking mind to a quieter place in your mind. Dr. Jon Kabat-Zinn, a noted Mindfulness teacher and scholar, states: “Mindfulness is not about paying more attention but paying attention more wisely – with the whole mind and heart and senses of the body.”

Struggling with Emotions Does Not WorkIt is a common belief that we should be able to manage or control our thoughts. Scientists know that it is possible only to temporarily block unwanted thoughts and feelings. When efforts to control, avoid, or suppress stressful thoughts don’t work, individuals may experience:●increasedanxietyanddepression●feelingsoffailureanddisappointmentatlackofsuccess controlling thoughts●poorerqualityoflifeduetotimeandeffortspentoncontrolefforts

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“ Stress is choosing to do battle with the Now.” - Eckart Tolle

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Soul Care Jane Riffe, Extension Specialist, Family and Human Development

WVU Extension Service Families and Health Programs

This way of responding to thoughts and feelings is similar to a Chinese Finger Trap – the more you struggle, the more intense and persistent the thoughts and feelings become.

Mindfulness as an AlternativeLet go of struggle by focusing on the present moment:●Viewthoughtsandemotionsaspassing messages similar to something you see, hear, taste, or smell. As a reminder, say or think: “This too shall pass.” ●Useunpleasantthoughts,feelings,orbody experiences as “barometers” or signals to gently shift attention to being aware of what you are sensing right now.●Choosetochangethe“radiostation”ofyour mind to the senses instead of thinking.

Practice Mindful AwarenessCHOOSE to notice. SHIFT to gentle acceptance. PRACTICE DAILY tuning into mindful awareness.Mindfulness is learned through practice. Cultivate the habit of gently accepting unpleasant thoughts or feelings. Anything in your daily life can be an opportunity to practice mindful attention. All that is required is a desire to feel more content with your life and the actions of others and a commitment to practice the simple exercises.

Change to the Mindfulness Channel ●Mindful Eating: See, touch, and smell your food before eating. Then chew slowly. Research studies show that those who chewed an almond 40 times reported feeling full with significantlylessfood.●Mindful Breathing: Take breathing breaks to relax your mind. You might make a tape ofthefollowingscriptifyoufindithelpful.Start by getting comfortable in a place where you’ll be undisturbed for 5 to 10 minutes. Sit onthefloororinachair.Situprightwith your palms up or down on your lap.

Close your eyes and gently guide your attention to the natural rhythm of your breath. Simply notice the breath as you breathe in . . . and out. There’s no need to make the breath faster or slower, deeper or shallower. Simply notice your breath just as it is. Sense the air passing from the chest through your nose and mouth.As you continue to easily follow your breath, sink into its natural rhythm: the rising and gentle falling of your chest and belly as you breathe in and out . . . in and out.If your mind wanders or you feel distracted, notice that and return your attention to the rhythm of your breath and the rising and falling of your chest and belly. Continue this observation as long as you wish.Then, when you’re ready, gradually widen your attention and gently open your eyes with the intention of bringing this skill of kind observing to your experiences throughout the day.1. Everyday Routines – Choose some activity that you do each day. Decide that each time you do it you will shift to mindful attention for 3 minutes, really noticing with deliberate awareness as best you can. 2. Befriend Your Thoughts – Make friends with your worries and fears. After all, they are part of you! Shift to gentle self- acceptance and curiosity when you notice your mind producing these thoughts.3. Use a bell or set an alarm on the half or quarter hour. When it chimes, bring your attention to the present moment and to your breath moving in and out. Make a commitment to practice one act of conscious kindness toward yourself every day. That’s mindfulness!

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2009

Programs and activities offered by the West Virginia University Extension Service are available to all persons without regard to race, color, sex, disability, religion, age, veteran status, political beliefs, sexual orientation, national origin, and marital or family status. Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Director, Cooperative Extension Service, West Virginia University.