BE HERE NOW
Make mindfulness a daily practice with these resources and tools.
There’s a lot competing for our attention throughout the day: family and work responsibilities, phone notifications, TV shows, never-ending to-do lists. It’s easy to get so caught up in what you need to do, or what you should have done, that you lose sense of what you’re doing right now.
60% of U.S. adults feel daily stress and worry. 1
Mindfulness is paying attention in the present moment, focusing on the here and now. Through mindfulness, you can: • Bring awareness to your surroundings and how your body feels • Observe thoughts without responding emotionally • Appreciate each moment to find more fulfillment in life
Research shows that practicing mindfulness may help 2 : • Reduce anxiety and depression • Relieve stress and burnout • Lower blood pressure • Maintain heart health • Improve attention and emotional control • Strengthen immune response
Try this mindfulness exercise.
Find a comfortable position and close your eyes Breathe in through the nose for 4 seconds
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Researchers have studied brain activity among people who have learned to meditate.
Hold the breath for 7 seconds Breathe out through the mouth for 8 seconds Repeat this cycle 3 times
Functional MRI scans show that the effects of meditation carry over into everyday tasks, even when people aren’t actively meditating. 3
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Use this 4-7-8 breathing method when you’re feeling stressed, going to sleep or simply want to take a pause. 4
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1. The Washington Post. “60 percent of U.S. adults are feeling daily stress and worry, new Gallup poll shows.” https://www.washingtonpost.com/health/60-percent-of-us-adults-are- feeling-daily-stress-and-worry-new-gallup-poll-shows/2020/04/17/13ce9d8a-7ffd-11ea-a3ee-13e1ae0a3571_story.html. April 2020. 2. Greater Good Magazine, “Five Ways Mindfulness Meditation Is Good for Your Health.” October 24, 2018. https://greatergood.berkeley.edu/article/item/five_ways_mindfulness_ meditation_is_good_for_your_health 3. The Harvard Gazette, “When science meets mindfulness.” April 9, 2018. https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change- the-brain-in-depressed-patients/ 4. MedicalNewsToday, “How to use 4-7-8 breathing for anxiety.” February 12, 2019. https://www.medicalnewstoday.com/articles/324417
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