Health and Wellness Promotion

Mindfulness has been practiced for thousands of years and has roots in both religious and non-religious traditions. Ancient roots of mindfulness can be traced back to Hindu yoga practices in India. It is also embedded in the Buddha's teachings. In the 2000s, there was a rapid increase in scientific research and institutional adaptation of mindfulness practices which helped increase its popularity. Many of those who learn modern practices of mindfulness are learning practices that have origins in Buddhist and Hindu tradition though it should be noted that mindfulness practices have roots in many other traditions and religions.

The benefits of mindfulness include:

• Relieving/managing stress and anxiety

• Improving general mood and sleep disturbances

• Studies have shown some evidence of helping to reduce blood pressure and managing symptoms of other diseases

• Increasing creativity and imagination

• Increasing self-awareness

Mindful practices include:

• Meditation

• Yoga

• Focused breathing

• Nature walks

• Self compassion

• Journaling

Example journaling prompts include:

• How am I feeling today? What is making me feel this way?

• What will I do if I feel anxious/stressed/worried today?

• Name three things that you learned today.

• Name three things that challenged you today.

• I am aware of my interests and passions, which provide me with stimulation and inspire me. I feel grateful for…

It may be difficult to begin integrating mindfulness practices into your daily routine. However, you can begin by:

• Prioritizing and setting time apart to indulge in the mindful practice you choose

• Having mindful mornings by setting goals for the day when you wake up

• Taking time to rid yourself of distraction and focusing on your emotions

• Using guided meditation to help find what is best for you

• Mindfulness Resources from Center for Spiritual Life

• Brandeis Zen Zone

• Headspace - free for Brandeis students

• Group Exercise at Brandeis