A Note on Mindfulness

“What day is it?” asked Pooh. “It’s today,” squeaked Piglet.
”My favorite day,” said Pooh.”
— A. A. Milne

Application and testing deadlines loom upon us... and the first chilly gusts of fall are blowing through the air. That back-to-school spark has faded and everything feels like it’s make-or-break – what’s an anxious student (or parent) to do?

As a certified mindfulness instructor, I’m a fan of meditation practice (as is Harvard). But as a tutor whose students often struggle with forms of attention deficit, I’ve had to become creative about exercises that don’t involve sitting silently for 8-12 minutes. 

Herewith, my top three quick-and-easy mindfulness practices that your student (or better yet, whole family) can try, whether in times of stress or as a daily part of your routine:

  1. Breathe: Slightly deepen your breath (to a count of around 4 or 6 on both the inhale and exhale) and bring your awareness to where you feel your breath in your body. Try placing a hand on your chest and/or belly to notice movement, or lick your lips to notice temperature (cool on the inhale, warm or unnoticed on the exhale). Slightly deeper breathing transitions the body from “fight-or-flight” to “stay-and-play,” and has a myriad of other health benefits (per Harvard, again).

  2. Body Scan: While sitting, standing or even walking, see if you can bring your entire awareness to your feet. Feel the sensation of your feet on the ground, and imagine giving the full weight of your feet to the surface beneath you. This is a means of cultivating “present moment awareness,” and transitions our attention to what’s actually happening rather than what could be or has been (a.k.a. Sources of Stress).

  3. Gratitude/”Things I Like”: Sometimes our anxiety can feel so all-consuming, we forget that life exists beyond this moment (this exam, this admissions decision, etc.). Try making a quick list of 3-5 things that you’re grateful for (or, in other words, Things you Like). Maybe even treat yourself to one of these things as a reward for your effort.

 Wishing you mindful practice in life and leisure,

Neil D'Astolfo
Senior Mentor
Oxford Tutors NYC

 

Elisabeth Gray