Welcome to the EVHS Mindfulness and Well-Being Page!
The purpose of this page is to provide resources to help manage stress, anxiety, and difficult emotions, explore various types of meditation, and provide resources for coping strategies, well-being, and a healthier state of mind.
During these challenging times, it can feel overwhelming to deal with the changes and difficulties, yet is is especially important to practice self-care and to find healthy ways to cope with stress. Although stress can be a common occurence in everyday life, finding appropirate ways to deal with sit is the key to leading an emotionally (and physically) healthy life.
Mindfulness (present-moment, nonjudgmental awareness) is a powerful tool that people can use to manage their stress. Research indicates that when people consistently practice mindfulness, it lowers rates of anxiety and depression, and leads to better sleep, stronger relationships, and increased self-awareness, all of which can go a long way toward ameliorating the impact of stress.
Guided Meditations
Mindfulness Meditation
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Start with the basics! These very simple, quick meditations will introduce you to the basics of mindful breathing.
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Mini-Meditation Technique (very quick)
Basic Breathing Meditation: guided exercise
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10-Minute Mindful Presence Meditation
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Beginning Meditation Techniques
Box Breathing Technique
Box Breathing is a powerful breathing technique that aims to return breathing to its normal level. It is often used by people in high-stress jobs to regulate physiological and emotional states. It promotes relaxation, focus, and provides stress relief.
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Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.
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Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.
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Begin to slowly exhale for 4 seconds.
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Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.
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Lovingkindness
With love and kindness meditation comes self-compassion, increased focus and attention, and a deep sense of emotional strength that balance our thoughts and actions.
This type of meditation can heal and pacifying the mind, and it produce positive feelings towards everything around us.
Research shows that gratitude is strongly and consistently associated with a greater sense of happiness and well-being. Science tells us that counting our blessings increases our optimism, relieves depression, improves immune function, and lowers blood pressure. It also strengthens our relationships with those around us. source: Headspace.com
The Power of Gratitude
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5-Minute Gratitude Meditation
Paying attention to our movement brings our awareness to how we are feeling. It helps us tune into our inner wisdom here and now and maintain presence throughout the day.
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Simple, Quick Walking Meditation
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Walking Meditation
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Stress/Anxiety Reduction
Dynamic Mindfulness is an evidence-based, trauma-informed program that strengthens stress resilience and social-emotional learning. This protocol is a combination of movement and breath meant to provide centering. As we practice the movement, we begin to feel more calm, manage emotions better, have better focus and feel less anxious and stressed. Research has shown that practicing 3 times a week can make a significant difference in the way we feel.
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Niroga Dynamic Mindfulness
15-Minute Transformative Life Skills Protocol
Various types of targeted breathing techniques can help reduce anxiety and stress when we are feeling overwhelmed. Box Breathing, technique, described above, is one of those. Here are the links to some other meditations that may be helpful in reducing anxiety.
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5-Minute Anxiety Reduction Meditation
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10-Minute Reframing Stressful Situations Meditation
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Walking Meditation
Mindful Movement
Gratitude
It might be difficult to get rest when our minds are working overtime. In addition to many mindfulness techniques previously mentioned, there are many meditations and listening resources that can help prepare the mind and body for sleep.
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Also, there are several great apps that focus on promoting sleep. Check them out in the "Resources" section below.
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Headspace App contains many sleep resources and is FREE for ESUHSD teachers! Click Here
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Calm App is free for Kaiser Members
MEDITATIONS FOR SLEEP
Resources for well-being
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Coloring has been shown to be as effective as meditation. Please take a look at printable pages in the link above.
A gratitude journal increases our focus on positives and shapes our attitude. With time, practicing gratitude creates happiness and peace. A simple practice: ever evening, write down 5 things you are grateful for.
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Did you know that helping others is one of the best ways to increase personal happiness, foster connections with others, strengthen personal identity, and empower oneself? Take a look at the link above to find volunteer opportunities and make a difference in the lives of others and yourself.