What is mindfulness?
Mindfulness is maintaining awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle and nurturing lens.
Jon Kabat-Zinn provides an introduction to what is mindfulness in this video.
Practicing mindfulness can help be very beneficial for many people. Research as also consistently shown that mindfulness training for health profession students reduces stress, anxiety, and depression while improving mood and self-efficacy (McConville et al., 2017).
Tips for starting a mindfulness practice
Here are some tips that may be helpful for those who are interested in starting a mindfulness practice.
- Set time aside for mindfulness.
- Make some time and space in your day. It doesn't have to be a lot of time, but even setting aside a few minutes in the morning, or maybe at the end of the day. Whatever works best for you. Maybe it's setting aside 5 - 10 minutes in the middle of your time.
- Observe the present moment.
- Aim to pay attention to the present moment, without judgment
- Bring your thoughts and mind back to the present moment
- Your mind may wander, and you may start thinking about other things, that's okay. Just bring your mind back to the present moment.
- Be kind to yourself.
- Don't judge yourself for your mind wandering, or for anything thoughts that come back. Just notice that your mind wandered and brings it back to the present moment.
Stressed or want to relax and be able to focus? Curious about mindfulness and how it can help? Students and postdocs can schedule mindfulness coaching appointments individually or as a small group to explore, start and/or deepen a mindfulness practice. See this mindfulness coaching handout for details, and call SHW at 503-494-8665, Option 1 to schedule.
Other mindfulness resources
There are many mindfulness and meditation apps. See the handout for a list of meditation apps.
These meditation videos are from Roger Batchelor, DAOM, and recorded for OHSU students and postdocs. These are for your informational and enjoyment purposes only and are not meant to constitute medical advice or treatment.
- Tips for meditators (from a Chinese Medicine lens) - document
- Meditation menu - document
- Sitting meditation basics - 10-minute video
- Preliminary relaxation - 4-minute video
- Micro-orbit meditation - 10-minute video
- Organ meditation - 8-minute video
- Standing basics - 9-minute video
- Sitting with breath - 10-minute video
- CNS stress relief - 7-minute video
- Work meditation - 7-minute video