Sources of Wellness: Mindfulness

Mindfulness is a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's thoughts, feelings, and bodily sensations. We are so appreciative of Duluth East parent Ryan Leege for providing our activities and collaborating with Sources of Wellness.
We will continue to share conversation starters, activities and relevant links bi-weekly. If you have ideas about topics to include please email Jacob Laurent at
Conversation Starters:
What situations make you feel the most relaxed? The most stressed?
How does your body react to different emotions?
Mindfulness meditation is placing your attention on your breath, with an open and unbiased awareness of whatever arises. That’s it! There are 3 steps to the process:
  • Take your seat - Either sit on a cushion on the floor or in a chair. When sitting on a meditation cushion, cross your legs comfortably and place your hands on your thighs or knees. If using a chair, make sure your back is not supported by the back of the chair and place your feet flat on the floor directly below your knees. Sit in an upright posture. Upright but not uptight! Keep your head above your shoulders, with your chin parallel to the floor. The eyes are open during this meditation, with a soft downward gaze 4 to 6 feet in front of you. It’s okay to adjust your posture during the meditation if it becomes uncomfortable.
  • Place your attention on your breath - Gently place your attention on your breath. It’s not “putting” your attention on your breath, just placing. Your attention can either be placed on the tip or your nose as the breath goes in and out, or on the overall breathing process. Just normal breathing!
  • Label thoughts as “thinking” - When a thought arises, gently label it “thinking” and return to your breath. It doesn’t matter what the thought is. Anything that takes you away from your attention on the breath can be labeled as “thinking”. Just return to the breathing sensation. As many times as needed! You can always have a fresh start! Thinking will happen. No problem. When you notice it, label it, and return to the meditation.
A good place to start could be meditating for 5 minutes at a time on a regular basis. A daily practice of even 20 minutes a day can significantly shift the quality of your life. Finding a reputable meditation teacher is very helpful. They can help answer questions that inevitably come up.

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