Mindfulness Practices

“Mindfulness” – being aware and present in the moment – can help us take care of ourselves and lower our stress.

Being mindful increases our ability to pay attention, lowers our blood pressure, improves our mental health, and makes it less likely that we will get sick. Practicing mindfulness also helps calm our brain and body when stressful things happen in our life.

It can be hard to find time in our busy lives to be mindful. The good news is that even 2 to 10 minutes per day of a mindfulness activity can help. It is never too late to start.

Read the Mindfulness handout

Experiencing a crisis? See these crisis and safety resources.

Crisis and Safety Resources

Resources

Want tips and tools to help you practice mindfulness? Here are resources that provide articles, videos, and audio tools.

General Information

Mindfulness stressbuster video and resources (California Virtual Training Academy Resources)
Why Mindfulness Is a Superpower (3-minute video)
Stress Health: Mindfulness (Center for Youth Wellness)

I want to practice mindfulness or meditation right now

Guided meditations by Dora Kamau, psychiatric nurse and certified meditation and mindfulness teacher.
Free YouTube videos with Dora Kamau and Headspace:
- Calming Meditation for Identifying Feelings: Shape Sorter Visualization (3 minutes)
- Grounding Exercise for Racing Minds: Calming Meditation (3 minutes)
- Learn Breathing Technique Box Breathing: Practice Breathwork for Focus and Anxiety (3 minutes)
- Belly Breathing (3 minutes)
Tara Brach Meditations: Tara Brach is a psychologist and mindfulness/meditation expert providing free audio meditations.
The Free Mindfulness Project offers a number of free audio mindfulness practices (from 3 to 45 minutes)
Jon Kabat Zinn is the founder of the Mindfulness-Based Stress Reduction program and is an expert on mindfulness.
- Breath meditation (6 minutes or 15 minutes)

Body Scan (20, 40 or 15 minutes)

Free Apps

There are numerous apps you can use for free:
- Insight Timer
- UCLA Mindful Awareness Research Center and UCLA Mindful App (iTunes/ Google Play)
- Mindfulness Coach from the US Department of Veterans Affairs
- Kaiser Permanente is currently offering members the Calm app and myStrength at no cost

Trauma-Sensitive Mindfulness

Mindfulness can be difficult when we have experienced stressful life events. For further reading on trauma-informed and trauma-sensitive mindfulness practices:
- Trauma-Informed Mindfulness: A Guide (Psych Central)
- David Treleaven PhD: a trauma professional who writes and teaches about trauma-sensitive mindfulness.

For Kids

Breathe Think Do is a Sesame Street mindfulness app for kids
Videos and audios of guided relaxation exercises for children (Children’s Hospital of Philadelphia)
Try a mindful body shake (Insight Timer)

More Education on Mindfulness and Meditation

UC San Diego Center for Mindfulness: In addition to clinical care and research aimed at integrating mindfulness and compassion into individuals’ lives, the center offers a range of free education and outreach, including live medication practice sessions.
- Register
- Watch educational videos
UMass Memorial Health Center for Mindfulness: The center offers free weekly online guided meditation, reflection, and discussion sessions.
- Find articles and links to events
The Free Mindfulness Project: Free online activities, including brief mindfulness practices, sitting medications, and guided imagery.

Download the complete set of Stress Busters handouts.