Mindfulness Challenge

Find Your Center and Inner Peace  

Goal   

• Identify a simple mindfulness practice you can perform throughout your day this week. Set in motion a plan to make this adjustment.   

• Embrace sensory mindfulness during your lunch break. Pay attention to what you’re experiencing with your senses in everyday life. Notice what you feel, hear, smell, see, and taste.  

• Attend a free 1-hour virtual drop-in Mindfulness meditation session held on Zoom from noon to 1 p.m. (HST) this week! Join Mark Hardison, Assistant Professor of HPU’s Occupational Therapy Doctorate Program - Las Vegas in a guided series of mindful meditations that will leave you feeling rejuventated. (For Staff and Faculty only, no registration required. No prior experience or special attire is necessary.) 

Mindfulness meditation can train your mind to focus on the present and observe your thoughts and feelings without judgment. Start with just a few minutes a day, and gradually increase the time. 

Click here to attend on Friday, 7/12/24  

Meeting ID: 889 1780 0469

Passcode: 984095

Benefits of Meditation  

Meditation can give you a sense of calm, peace and balance that can benefit your emotional well-being and your overall health. You also can use it to relax and cope with stress by focusing on something that calms you. Meditation can help you learn to stay centered and keep inner peace. These benefits don't end when your meditation session ends. Meditation can help take you more calmly through your day. And meditation may help you manage symptoms of some medical conditions.  
  

Recommendation  

• Focused attention. Focusing your attention is one of the most important elements of meditation. Focusing your attention is what helps free your mind from the many things that cause stress and worry. You can focus your attention on things such as a certain object, an image, a mantra or even your breathing.  

• Relaxed breathing. This technique involves deep, even-paced breathing using the muscle between your chest and your belly, called the diaphragm muscle, to expand your lungs. The purpose is to slow your breathing, take in more oxygen, and reduce the use of shoulder, neck and upper chest muscles while breathing so that you breathe better.  

• A quiet setting. If you're a beginner, meditation may be easier if you're in a quiet spot. Aim to have fewer things that can distract you, including no television, computers or cellphones. As you get more skilled at meditation, you may be able to do it anywhere. This includes high-stress places, such as a traffic jam, a stressful work meeting or a long line at the grocery store. This is when you can get the most out of meditation.  

• A comfortable position. You can practice meditation whether you're sitting, lying down, walking, or in other positions or activities. Just try to be comfortable so that you can get the most out of your meditation. Aim to keep good posture during meditation.  

• Open attitude. Let thoughts pass through your mind without judging them.  

• Sensory Mindfulness practices. Close your eyes for a moment and imagine standing on a sunlit beach, feeling the warm, fine sand slipping between your toes with each gentle wave. This simple sensation, “Feel the sand between your toes”, offers more than just a pleasant moment; it serves as a powerful metaphor for mindfulness and the art of being fully present in the moment. Each grain of sand, unique and fleeting as it escapes your grasp, invites you to connect deeply with the here and now, anchoring you in the physical world through your senses. 

Take three slow, deep breaths, in through the nose and out through the mouth. Or take as many breaths as you need to feel calmer and more aware of the energy transfer between your body and the earth. Imagine invisible roots growing out from your feet, reaching deep into the earth all the way to its core in mere seconds. 

Finding Your Zen: Crafting a Personal Oasis at Work  

Goal   

In the fast-paced environment of academia, finding moments of peace and tranquility is essential for maintaining mental and emotional well-being. This week, we're focusing on creating a Zen space—a sanctuary of calm amidst the daily hustle. Whether it’s a quiet corner in your office, a serene spot in the staff lounge, or a dedicated area at home, a Zen space can help you recharge and stay focused.  

Find a place in your work environment and transform it into your Zen space. Share a photo to wellness@hpu.edu of your Zen spot and describe how it helps you find peace and focus. Let's inspire each other to create pockets of tranquility in our busy lives! 

Benefits of a Zen Space  

A zen room, or zen corner in your office is a perfect place to enjoy some solitude. It can be a sacred space for relaxation, de-stressing, or simply introducing greater feelings of rejuvenation. This relaxing room can be an ideal location for reconnecting with self-care practices. The main reason for achieving a Zen room, or zen corner is to provide a space where you can feel calm and at a peace to ensure tranquility and relaxation. 
  

Recommendation  

Steps to Create Your Zen Space:  

1. Choose Your Spot:  
   1. Quiet and Comfortable: Look for a location that is quiet and away from high-traffic areas. Comfort is key, so find a spot where you can sit or stand comfortably.  
   2. Natural Elements: Opt for areas with natural light or greenery. Studies show that nature has a calming effect on the mind. 
2.  Declutter the Area:  
   1. Simplify Your Space: Remove unnecessary items that could distract you. A clean, uncluttered space fosters a sense of order and calm.  
   2. Organize Essentials: Keep only the essentials you need for relaxation, such as a comfortable chair, a mat, or a small table.  
3. Incorporate Calming Elements:  
   1. Soft Textures and Colors: Use soft blankets, cushions, and fabrics in soothing colors like blue, green, or beige.  
   2. Aromatherapy: Incorporate scents like lavender, chamomile, or sandalwood through candles, essential oils, or diffusers to enhance relaxation.  
4. Personal Touches:  
   1. Meaningful Decor: Add items that bring you joy and peace, such as photos, plants, or inspirational quotes.  
   2. Mindfulness Tools: Consider including items like a journal, a small fountain, or a zen garden to help center your thoughts.  
5. Tech-Free Zone:  
   1. Disconnect to Reconnect: Make this space a tech-free zone to avoid the distractions of phones and laptops. Use this time for meditation, deep breathing, or simply being present.  
6. Routine and Rituals:  
   1. Consistency: Make visiting your Zen space a daily routine. Even a few minutes each day can significantly impact your stress levels and overall well-being.  
   2. Mindful Practices: Engage in activities such as yoga, meditation, or tai chi. These practices can enhance the tranquil atmosphere and help you connect with your inner self.  

By creating a Zen space at work, you are investing in your mental health and well-being. This serene spot will serve as a retreat where you can escape the pressures of your professional life, recharge your mind, and cultivate a sense of inner peace. Embrace the challenge and transform an ordinary spot into your personal sanctuary.  

Mindful Moments 

Goal   

Mindfulness starts with you! Take a moment to be mindful this week. Complete one of the activities provided below! This is an invitation to bring more clarity and calm to your life, more quality to your work and more joy and connection to your relationships. Be prepared to see things differently in this space of mindful moments and be present in your senses. As we practice becoming more present to ourselves and our environment through each of our senses, we can become better at recognizing what is occurring and our needs at that moment. 

• Guided Walk: Take a mindful walk on campus (or in your neighborhood) with full awareness and attention to the present moment. Notice surroundings, engage senses, paying attention to your breath, and notice your body.  

• Art of Mindfulness: All week long, visit HPU’s Library (Location: Study Room 302C) & Learning Commons from 8:00 AM – 5:00 PM for a moment of gratitude, along with mindful coloring and mindfulness art therapy. Take a break from work to relax, de-stress color and increase your creativity throughout your work week.  Participants will also be able to share what they’re grateful for on the gratitude wall in HPU’s Study Room at Waterfront Plaza Library.  
• Gratitude is the Attitude: Start a gratitude journal to write in each day or write a letter or note of appreciation to a colleague, friend, or family member.  

Benefits of Mindful Moments  

Incorporating mindfulness moments into our daily routines, both at work and our personal lives makes a difference. From practicing active listening skills to gratitude, mindfulness practices such as taking a mindful walk and coloring therapy help us focus on the present with curiosity, kindness and acceptance.  

• Guided walks can provide an opportunity to be present—aware of your breath, the sensations in your body and your surroundings. Mindful walking is also energizing because it incorporates movement and is easy to practice because it can be done almost anytime and anywhere, alone or with other people. And if you’re an active person who seldom sits still, combining mindfulness with movement is especially rewarding. 

• Coloring is a healthy way to relieve stress. It calms the brain and helps your body relax. This can improve sleep and fatigue while decreasing body aches, heart rate, respiration, and feelings of depression and anxiety. 

• Expressing gratitude is associated with a host of mental and physical benefits. Studies have shown that feeling thankful can improve sleep, mood and immunity. Gratitude can decrease depression, anxiety, difficulties with chronic pain and risk of disease. If a pill that could do this, everyone would be taking it. 
    

Recommendation  

• Take mindful breaks throughout the day. Set aside brief moments throughout the day to close your eyes, take a few deep breaths, and notice how you feel. These mindful breaks can help reset your focus and reduce feelings of stress or overwhelm. 

• Slow down. Make a conscious effort to slow down and appreciate the richness of the present moment. Whether you're walking to work, eating lunch, or doing household chores, take your time. Notice the sensations, the environment around you, and the subtleties of each experience. 

• Focus on one thing at a time. Multitasking can lead to a scattered mind. Practice mono-tasking instead. When you focus on one task at a time, you bring your full attention to it, making you more efficient and reducing stress. Whether you're writing an email, reading a book, or speaking with a friend, give each task your undivided attention. 

• Explore mindful communication. Practice mindful listening by giving your full attention to the person speaking, without planning your response simultaneously. When it's your turn to speak, take a moment to think about what you’ll say, and then express yourself clearly and honestly. This practice can lead to more meaningful interactions. 

• De-Stress Coloring Templates to Download: 
  • Acts of Kindness 
  • Flower 
  • Gratitude 
  • Inspirational Quotes  
  • Meditation and Mindfulness  
  • Motivational 
  • Plants 
  • Positive Affirmations

Mindful Eating 

Goal   

• Transform eating into a mindful practice. Before you eat, take a moment to appreciate the food in front of you. Notice the colors, smells, and textures. As you eat, focus on the taste of each bite, chew slowly, and savor the experience. Mindful eating can enhance your enjoyment and help you develop a healthier relationship with food. 
• Create a healthy potluck with your department, office floor, and colleagues in the week! 

Benefits of Mindful Eating  

When we eat mindfully, we’re fully attentive and engaged. Our senses are open and heightened, so we entirely experience our food. We pay attention to the textures, colors, sounds, aromas, and flavors, and the result is that we enjoy the taste of our food much more. 

Being mindful also helps us understand the emotions and circumstances that trigger our impulses to eat. We better recognize how full or satiated we are before, during and after eating, so we’re less likely to under or over consume. And of course, mindful eating means that we bring non-judgment to the table. Rather than responding to our actions with self-criticism and shame, we do so with compassion and love. 
  

Recommendation  

Mindful eating is a practice that involves paying full attention to the experience of eating and drinking, both inside and outside the body, without judgment. It encourages awareness of the food we consume and the sensations that come with it such as physical cues and our response to them. Here are some tips to help you incorporate mindful eating into your mealtime routine:   

1. Create a Calm Eating Environment:  
   • Minimize Distractions: Turn off the TV, put away your phone, and step away from your computer. Focus solely on your meal.  
   • Set the Scene: Create a pleasant dining environment. Set the table, use nice dishes, and make your eating space inviting.   

2. Engage Your Senses:  
   1. Sight: Appreciate the colors, shapes, and presentation of your food.   
   2. Smell: Take a moment to breathe in the aromas of your meal.   
   3. Touch: Notice the textures as you handle your food and utensils.   
   4. Sound: Listen to the sounds of your food as you eat, whether it’s the crunch of a carrot or the fizz of a sparkling water.   
   5. Taste: Focus on the flavors and nuances in each bite.   

3. Eat Slowly:  
   • Chew Thoroughly: Chew each bite slowly and thoroughly to better appreciate the taste and texture of your food.   
   • Pause Between Bites: Put your utensil down between bites and take a moment to savor the food in your mouth before taking the next one.   

4. Recognize Hunger and Fullness Cues:  
   • Check-In: Pause to ask yourself if you are truly hungry before you start eating. During the meal, periodically check in with your hunger and fullness levels.   
   • Stop When Full: Listen to your body and stop eating when you feel comfortably full, even if there is food left on your plate.   

5. Appreciate Your Food:  
   • Gratitude: Take a moment to appreciate where your food came from and the effort it took to prepare it. This can deepen your connection to the meal.   
   • Enjoyment: Focus on enjoying your food and the experience of eating, rather than viewing it as a task to complete.   

6. Eat with Intention:  
   • Purposeful Eating: Be intentional about what you eat, choosing foods that nourish and satisfy you.   
   • Balanced Choices: Aim for balanced meals that provide a variety of nutrients to support your health and well-being.   
   • Don’t skip meals: Increasing times between meals can lead to fast and easy food options that are usually less healthy. 

7. Mindful Portions:  
   • Serve Reasonable Portions: Start with smaller portions to avoid overeating. You can always have more if you are still hungry.   
   • Avoid Overloading: Avoid filling your plate to the brim. Use smaller plates to help control portion sizes.    

8. Reflect After Eating:  
   • Notice Feelings: After eating, take a moment to notice how you feel. Are you satisfied, still hungry, or overly full? This can help you make adjustments for future meals.   
   • Digestive Awareness: Pay attention to how the food makes you feel physically and emotionally. Does it energize you, make you feel sluggish, or cause discomfort?   

By incorporating these tips into your eating habits, you can transform meals into a more mindful, enjoyable, and healthy experience. Mindful eating not only improves digestion and satisfaction but also fosters a healthier relationship with food.   

Ready, Set, Yoga!

Goal   

• Identify a simple mindful movement you can perform throughout your day this week. Set in motion a plan to make this adjustment, whether it’s increasing your flexibility; improving strength and building endurance; building balance; strengthening the mind; or promoting positive thinking. Be open to and interested in sensations in the body to reduce stress and anxiety. 
• Identify and deepen your practice of yoga—whether you are a beginner, or avid yoga participant. 
• Attend a free 1-hour virtual drop-in Mindfulness yoga session held on Zoom from noon to 1 p.m. (HST) this week! Join Julia Graham, Assistant Professor and Director of Student Affairs of HPU’s Occupational Therapy Doctorate Program - Las Vegas in a guided yoga session aimed at self-realization and profound transformation of the mind, body and soul. (For Staff and Faculty only, no registration required. No prior experience is necessary. Snug fit, stretchable clothing, and non-restrictive wear clothing is highly recommended.) 

Click here to attend on Friday, 8/9/2024. 

Meeting ID: 832 7725 1521

Passcode: 626083

Benefits of Yoga 

When you begin to practice yoga regularly, you’ll unlock a host of health benefits. Because yoga engages the mind, body, and spirit, these span the physical, mental, and emotional realms. These health benefits include: 

• Flexibility and Strength. The moving, stretching, and deep breathing during a yoga practice improves blood flow and both stretches and strengthens muscles. 

• Pain Relief. Yoga shows promise for relieving certain kinds of chronic and acute pain—especially low back pain, according to research. 

• Reduced Inflammation. Factors such as stress and a sedentary lifestyle can trigger chronic inflammation, which in turn can raise your risk for disease. Yoga may be a powerful antidote. Studies have found that practicing yoga may help lower blood levels of an inflammation-promoting immune cell called IL-6 and cortisol, also known as the “stress hormone.” 

• Better Heart Health. Yoga appears to be an effective way to boost heart health, help manage heart conditions, and reduce the risk of cardiovascular disease. 

• Decrease of Anxiety, Depression, and Stress. Yoga has been found to help decrease depressive symptoms and significantly reduce stress and anxiety. Research continues to find that meditation is effective in relieving symptoms of depression as well. 

• Improved Focus. The practice of holding postures, breathing intentionally, and meditating all train you to fine-tune your attention by syncing your breathing with movement, focusing on the subtleties of your inhalations and exhalations, and letting go of distracting thoughts. 

• Increased Gratitude. Studies have also shown that a regular yoga practice promotes positive emotions and body image. 

• Better Sleep. When practiced consistently, yoga may help reduce the time it takes you to fall asleep, decrease sleep disturbances, and improve sleep quality. 
    

Recommendation  

Here are a variety of yoga types with approaches that vary in intensity, focus, and styles.  

• Vinyasa Yoga:  Vinyasa classes typically comprise a sequence of poses that are moved through with one movement per breath. 

• Restorative Yoga:  A Restorative yoga class typically involves only five or six relaxing poses—supported by props, such as blankets, bolsters, pillows, blocks, or stacks of books—that you linger in for several minutes. The postures are designed to help you to release tension and rest. 

• Hot Yoga:  Any style of yoga practiced in an intentionally heated room is hot yoga. The temperature is believed to encourage increased flexibility, although it’s important to exert caution. 

• Yin Yoga:  A relatively recently developed style, Yin yoga involves variations of seated and supine stretches that are typically held for 3 to 5 minutes to access fascia, a type of connective tissue that is the subject of much research. Exerting subtle tension on fascia can improve flexibility and minimize recovery time from injuries. 

• Ashtanga Yoga:  An athletic and demanding practice based on several set sequences of postures that remain the same, an Ashtanga yoga practice is taught in increasing levels of difficulty. Beginners start with the Primary Series. 

• Hatha Yoga:  Unlike vinyasa, Hatha yoga focuses on individual poses and not the linking of poses from one to the next. The practice is meant to deepen your understanding of each pose. 

• Yoga Therapy:  Any yogic technique used to systematically address physical injury or pain, as well as mental and emotional stress or trauma, can be considered yoga therapy.  

• Iyengar Yoga:  By paying careful attention to the alignment of each posture, Iyengar yoga is the practice of precision. Poses are held for extended periods of time  and students are often supported with props to experience the posture’s intended alignment.  

• Jivamukti Yoga:  This style of yoga is defined by incorporating chanting, meditation, pranayama, philosophy, and music into a vigorous vinyasa practice. Jivamukti is a physically and intellectually stimulating type of yoga.  

• Kundalini Yoga:  A blend of spiritual and physical practices, Kundalini yoga includes less of an emphasis on movement and more on dynamic breathing techniques, meditation, and the chanting of mantras. 

• Power Yoga:  This practice flows from one pose to the next. Power yoga has many of the same qualities as Ashtanga and some types of vinyasa, including building internal heat, increasing stamina, enhancing strength and flexibility, as well as reducing stress. 

• Prenatal Yoga:  With an emphasis on breathing, stamina, pelvic floor work, restorative poses, and core strength, prenatal yoga can be practiced both during and after pregnancy. 

• Tantra Yoga:  By harnessing and embodying the five forces of Shakti, the divine feminine that represents creativity and change, tantric yoga intends to help you move through the world with more confidence and contentment.