Mindfulness for Students by Natasha Kaufman

Author:Natasha Kaufman
Language: eng
Format: epub
Publisher: Leaping Hare Press
Published: 2019-02-26T16:00:00+00:00

MINDFUL EXERCISE

AVOIDING DISTRACTIONS

FIVE MINUTES

We can concentrate for only approximately 20 minutes at a time, so, when you are studying, give your eyes and brain a break every 20 minutes, by looking away from your computer or book. Bring your attention to the sensation of breathing for a few minutes and you will feel refreshed. If you are using a device, move away from it or put it on sleep.

• Wherever you are sitting to study, take a moment to recognize how your body feels. Can you feel the sensation of your buttocks on your chair or mattress? Is your back hurting you? Are you slouching or sitting up straight?

• Acknowledge your body in the room where you are working and make a conscious effort to straighten your back.

• Feel the soles of your feet on the floor – move to the side of your bed if you are sitting on the bed. Let yourself feel anchored by the ground beneath you.

• For a moment, try to forget about your work and simply focus on your inhalation and exhalation.

• Take a moment to acknowledge any stress, and when a thought comes to mind, label it for what it is: worry, doubt, irritation, fear, etc. Once you have recognized and labelled your thought, let it pass on by.

• Try to bring your attention back to the sensation of breathing. Let the focus on your breath begin to calm your thoughts.

• After a few minutes of mindful breathing, take a moment to notice the smells and noises in and around your room.

• Take a deep inhale and exhale. Then return to work.

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