Developing healthy coping skills and balancing academics with stressors of daily life.

1. Just Breathe: Two Part
Workshop Series
Developing healthy coping skills and balancing
academics with stressors of daily life.
Presented by Kristin Williams and Victoria Jakaub

2. Mindfulness
101
What does mindfulness mean to
you?
“Mindfulness is simply observing,
watching, examining. You are
not judge, but a scientist.” –
Walpola Rahula

3. Our minds often have two processes:
1. Rehearsing
2. Rehashing

4. What is happening for you
right here in the moment?

5. “Every mindful step we make and every mindful
breath we take will establish peace in the
present moment and prevent war in the future. If
we transform our individual consciousness, we
begin the process of changing the collective
consciousness”
-Thich Nhat Hanh

6. Mindful Hand
Massage
Activity
• Take a few minutes for this exercise. It can be done with eyes lightly closed or
opened. What ever is most comfortable. Play soft music if you like.
• Place lotion in your hand. Imagine that this is the first time you have ever felt
lotion.
• With this new lotion in your hand, begin to feel it with your all of your senses.
• Notice the temperature of the lotion. Is it cold? Warm?
• What does it feel like?
• Using both hands, gently start rubbing your hands together. Engulf both of your
hands with the lotion.
• Slowly start rubbing the lotion between your fingers on your right hand, where
the webbing is located.
• Move to massaging each individual finger. Feel the knuckles and crevices of your
finger. Gently squeeze at the top of each finger.
• Notice any thoughts, memories or feelings that are coming up for you.
Whatever you are experiencing is ok. No judgment.
• Gently acknowledge those thoughts and then slowly cast them aside like a cloud
floating past in the sky. Bring your awareness back to your hands.
• Now, turn over your hand and start massaging the palm of hand. Explore the
palm of your hand.
• Start massaging the pressure point between your thumb and pointer finger.
• Switch hands and repeat
• After massaging both hands: bring your hands to your nose and take a deep
breath.
• What does the lotion smell like?
• Be present in this moment.

7. Take life one moment at a time…..