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- 1. MANAGE STRESS W I T H M I N D F U L N E S S
- 2. MINDFULNESS PRACTICES • Reduce stress • Alleviate anxiety and depression • Increase energy • Release tension • Put a focus on your inner world • Improve mood • Improves cognitive performance • Are not strenuous Overall Benefits Meditation Yoga Nature Walks
- 3. WHAT IS MINDFULNESS? • It entails letting go of future thoughts of what you have to do a hour from now or a few weeks from now. • It’s a way to focus completely on the present moment. • Your brain needs a break. Mindfulness is a tool to relieve the anxiety and stress that builds up throughout the day.
- 4. STRESS Our body naturally releases cortisol, but under stressful conditions, like being late to class or having deadlines due, our bodies can become flooded with it. Unneeded cortisol may causes ulcers, high blood pressure, bone density loss, and can weaken your immune system. Mindfulness techniques work by activating your parasympathetic nervous system which involves resting and digesting.
- 5. WHEN IS STRESS GOOD? • In small doses, stress has many advantages. • Stress can help you complete daily challenges and reach your goals. • As well as, accomplish tasks more efficiently and boost your memory.
- 6. MEDITATION • Clear your mind, and don’t judge your thoughts. • Observe your thoughts and let them pass. • Your main focus should be on taking deep breaths.
- 7. BREATHING TECHNIQUES Alternate nostril breathing Equal breathing Abdominal breathing
- 8. YOGA • A great mindfulness technique because it incorporates exercise. • It also releases tension that builds up in your body from sitting all day. • You can practice yin yoga. This style of yoga allows you to hold the pose for a longer duration, around 30 to 45 seconds for beginners. Yin yoga is especially relaxing because it allows you to slow down and focus on breathing deeply into the pose.
- 9. NATURE WALKS Trails at UNF Blueberry Trail Goldenrod Trail Big Cyprus Trail It's a valuable method of mental training for furthering awareness, concentration, and serenity. If developed, it can strengthen and broaden your meditation practice to new levels of tranquility and insight. It is also helpful if the path has a beginning and an end. You practice meditation by walking between these two points, being attentive and mindful of each step.
- 10. H O P E F U L LY T H I S D I S C U S S I O N E N C O U R A G E S Y O U T O T R Y O U T S O M E O F T H E S E M I N D F U L N E S S T E C H N I Q U E S . R E M E M B E R T O T A K E A B R E A K A N D T O P U T Y O U R S E L F F I R S T .
Editor's Notes
- You can take a few minutes out of your day, multiple times a day to bring your awareness back to your body and your inner world. Calming your nerves allows you to feel refreshed and more productive throughout the day.
- This explains why when your overly stressed you can get sick.
- A common technique is to breathe deeply through your nose and out through your mouth. You can visualize breathing out the stress and tension in your body. Notice as with each breath out how your body begins to relax. Start small with a couple minutes a day, a few times a day. Then slowly build up the time. It’s important to close your eyes and focus your attention on your body and breath rather than everything that is going on around you.
- if we practice specific breathing patterns (called pranayama in yoga) we can slip ourselves into that "rest and digest" state and allow our minds and bodies to get some relief. Alternate nostril breathing- Utilizes the thumb of the right hand to close the right nostril, and the index finger or ring finger of the right hand to close the left nostril. Close the right nostril and gently and fully inhale through the left nostril. Then close the left nostril and exhale through the right nostril. Repeat these steps for a couple of minutes or until you feel relaxed. A good indicator that you have relaxed is that your heart rate has gone down and your breathing is slow and controlled. The benefits of alternate nostril breathing are that it can help with headaches, migraines, and other stress-related symptoms. Equal breathing-To start, inhale for a count of four, then exhale for a count of four (all through the nose, which adds a natural resistance to the breath). This meditation technique is perfect to help you fall asleep, especially the day before an exam. Abdominal breathing is perfect for the day of a test. it involves putting one hand on your chest and the other on your belly. Take a deep breath in through your nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. The goal: Six to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure.
- Yoga allows you to relax because of the focus it puts on your body alignment as well as your breath. As you breathe through poses and focus on how your body feels in them, you are completely present. Yoga is not strenuous because you can go at your own pace and do what feels good for you. For added relaxation you can close your eyes enabling you to focus even more on your body and your breath. Because yoga utilizes the breathe and releases tension in your body you leave feeling energized and refreshed. You can utilize the free yoga classes at unf. They occur at multiple times and days throughout the week. You can also have a personal practice that can be super easy and efficient for your schedule. I recommend yin yoga. You can choose a few poses that you feel the best in. Practice holding the pose for thirty seconds on each side of you body. This only adds up to a few minutes. You’ll feel better as you relieve tension and slow you heart beat with deep breaths.
- to sharpen awareness and train the mind to concentrate, you pay close attention to the physical act of walking. Take one step after another. This makes the object more tangible than in the more refined meditation techniques, such as focusing on the breath or a mantra, which are often used in traditional sitting meditation. Focusing the mind on this more obvious object helps to avoid two extremes first, you are less likely to fall into a state of dullness or sleepiness because you are physically moving with your eyes open. The other extreme is having too much energy- Walking is generally a pleasant and relaxing experience for both mind and body, and therefore an excellent way to release stress or restless energy. Blueberry Trail:This 1.44 mile trail guides you around Lake Oneida, through pine Flatwoods and the deep swamp, overlapping the Goldenrod Trail at times. Blueberries are abundant here which feed birds and deer Goldenrod Trail:This 2.85 mile trail traverses the gambit of UNF habitats; from Swamp to Sand-hill, Flatwoods to Seepage Slope. Big Cyprus Trail:Connecting the Goldenrod and Blueberry trail, this .47 mile loop passes by one of the grandfather Cypress Trees that lives on campus. Red Maple Boardwalk:Originally built in the late 1970’s, restored in 2017, this 0.31 mile trail is wheel chair accessible,1600 feet long, and traverses Buck Head Branch Swamp.Sitting areas and interpretive signs guide you through this quiet and beautiful wetland. Gopher Tortoise Ridge:This .78 mile sandy trail is home to a healthy Gopher Tortoise population.