DESIREE O.

LABIO, LPT, MAEDGC, RGC

Mindfulness was practiced in the Eastern World
for thousands of years, mindfulness really just integrated
itself into the world of modern medicine during the 1970s.

Since then, it has grown dramatically.

And today, stress, anxiety, burnout, chronic pain and even

forms of cancer are treated with mindfulness.
This type of treatment is called
“Mindfulness-Based Cognitive Therapy”.
 WHAT IS
MINDFULNESS?
Mindfulness
-is a state of active, open attention to the present. This state is
described as observing one’s thoughts and feelings without
judging them as good or bad.
-It’s about being ‘mindful’ of every detail in the here and now.
• This helps us reconnect with the simplicity of
life, by living in the moment.

• By achieving this state of awareness,

we can enjoy a sense of peace
within.
Mindfulness is scientifically
backed to help reduce stress,
improve compassion and
even help your performance
in the workplace.
• Mindfulness generally describes a set of
awareness and a set of practices and skills
which centered around four qualities:
attention, intention, presence and openness.
ATTENTION:
listening, watching or considering what
naturally exists (e.g. directing
and sustaining attention on a
selected object, such as the
sound of a chime, chirping of
the birds, or the sensation
of one’s breathing)
INTENTION:
purposefully increasing
awareness of experience.
PRESENCE:
by being in the moment, here and now.
OPENESS:
Being curious, objective and non-
judgemental about experience (simply
observing with no explicit
focus on a particular objects;
noticing thoughts, emotions
and physical
states).
Benefits Of Being Mindful?
• It can help improve our self-awareness
• It’s a skill that almost anyone can develop
• Mindfulness can create an inner sense of peace and calm
• Being mindful helps us reconnect with others – who we might usually
take for granted
• Increased confidence and levels of self-esteem
• Enhanced levels of energy, focus and productivity
• More compassion for the people around us and for ourselves
• Being mindful doesn’t cost anything – it’s free
 Mindfulness Exercises
By Leonie Stewart-WeeksLast updated: 30 Mar 2020

1. Yawn and stretch for 10 seconds every hour.

Do a fake yawn if you have to. That will trigger real ones. Say “ahh” as you exhale. Notice how
a yawn interrupts your thoughts and feelings. This brings you into the present.

Then stretch really, really slowly for at least 10 seconds. Notice any tightness and say “relax” or
just say hello to that place (being mindful — noticing without judgment).

2. Stroke your hands.

Lower or close your eyes. Take the index finger of your right
hand and slowly move it up and down on the outside of your
fingers. Once you have mindfully stroked your left hand,
swap and let your left hand stroke the fingers of
your right hand.
3. Clench your fist and breathe into your
fingers.
Position your fingers and thumbs facing down. Now clench your fist tightly. Turn your
hand over so your fingers and thumbs are facing up and breathe into your fist. Notice what
happens.

4. STOP.
Stop what you are doing, put things down for a minute
Take a few deep breaths
Observe. Lift your eyes and take in your surroundings. Observe something in your
environment that is pleasant and be grateful for it and its beauty.
Proceed with something that will help you support in the moment. (talk to a friend, rub
your shoulders, have a cup of tea)
5. An aspiration.
• Decide on an aspiration. Just ask yourself this question:
-What is my heart’s aspiration?
-Pause for about 20 seconds.
-Do this a second or third time and write down what comes. Perhaps it is to come
from love, or to be kind to yourself or others or to be patient.

• Once you decide which aspiration you like best, say that at the beginning of the day. This
will set you up for your day and your interactions with others (and even with yourself).
“mahabang pasensya lapitan mo ako”
The 5 4 3 2 1 Exercise
This exercise can help to quickly bring your awareness
back to the present moment.

Simply focus your attention on each of the following

steps:
1. 5 things you can see
2. 4 things you can feel
3. 3 things you can hear
4. 2 things you can smell
5. 1 thing you can taste
Gratitude Exercise

• We often take the little things for granted in life.

This gratitude exercise brings your focus back to
the beauty of nature. So go on a gentle walk and
think about the things you’re grateful for.
• This could be for the weather, the breeze, or even
the flowers you see along the way.
• It doesn’t have to be a long walk – 10-15 minutes
will do.
The Self-Compassion Mindfulness Exercise
Being kind to others is great, but sometimes we forget to be kind to ourselves.

So when you’re facing a situation that you find challenging, try repeating a
phrase or mantra to yourself that creates a sense of self-compassion. Examples
could include:
“I’m doing the best I can and it’s enough”
“May I be kind to myself in this moment”

These mantras are known as positive self-talk.

They’re great for mindfully lifting our mood during times when we’re unkind to
ourselves.
TO SUMMARIZE IT
ALL
 Thank You
Be Mindful to keep safe and sane