This document provides information on mindfulness and its benefits for reducing stress and improving mental, emotional, and physical health. It discusses how struggling with emotions and trying to control thoughts does not work and can increase anxiety and depression. Mindfulness is presented as an alternative that involves paying attention to present thoughts, feelings, and sensations in a non-judgmental way. Specific mindfulness practices like mindful breathing and mindful eating are described. The summary encourages the reader to commit to daily mindfulness practices to cultivate acceptance and bring more awareness to daily life.

1. WL 477
Soul Care
Jane Riffe, Extension Specialist, Family and Human Development
We feel best and are happiest
when we have ways to connect
S
“ tress is to the spacious anchoring place –
or “Soul” – within ourselves and
choosing reestablish a sense of balance.
Our mental, emotional, and
to do battle physical health suffers when we
lose that connection while caring
with the for others or being busy with
projects and life responsibilities.
Now.” Mindful acceptance, also known
- Eckart Tolle as mindfulness, is a way to enjoy
our lives and reduce stress by:
● Paying attention: Learning
to notice current thoughts,
feelings, or body sensations
in a gentle, detached way.
● Accepting without judgment: Learning to view thoughts, feelings,
and actions of others with compassion and kindness.
Mindfulness means to consciously choose to step back from the busy
thinking mind to a quieter place in your mind. Dr. Jon Kabat-Zinn,
a noted Mindfulness teacher and scholar, states: “Mindfulness is
not about paying more attention but paying attention more wisely –
with the whole mind and heart and senses of the body.”
Struggling with Emotions Does Not Work
It is a common belief that we should be able to manage or control
our thoughts. Scientists know that it is possible only to temporarily
block unwanted thoughts and feelings. When efforts to control, avoid,
or suppress stressful thoughts don’t work, individuals may experience:
● increased anxiety and depression
● feelings of failure and disappointment at lack of success
controlling thoughts
● poorer quality of life due to time and effort spent on control efforts
– continued –
WVU Extension Service Families and Health Programs

2. This way of responding to thoughts and Close your eyes and gently guide your attention
feelings is similar to a Chinese Finger Trap – to the natural rhythm of your breath. Simply
the more you struggle, the more intense and notice the breath as you breathe in . . . and
persistent the thoughts and feelings become. out. There’s no need to make the breath faster
or slower, deeper or shallower. Simply notice
Mindfulness as an Alternative your breath just as it is. Sense the air passing
Let go of struggle by focusing on the present from the chest through your nose and mouth.
moment: As you continue to easily follow your breath,
● View thoughts and emotions as passing sink into its natural rhythm: the rising and
messages similar to something you see, gentle falling of your chest and belly as you
hear, taste, or smell. As a reminder, say breathe in and out . . . in and out.
or think: “This too shall pass.” If your mind wanders or you feel distracted,
● Use unpleasant thoughts, feelings, or body notice that and return your attention to the
experiences as “barometers” or signals to rhythm of your breath and the rising and
gently shift attention to being aware of falling of your chest and belly. Continue
what you are sensing right now. this observation as long as you wish.
● Choose to change the “radio station” of your Then, when you’re ready, gradually widen your
mind to the senses instead of thinking. attention and gently open your eyes with the
intention of bringing this skill of kind observing
Practice Mindful Awareness to your experiences throughout the day.
CHOOSE to notice. SHIFT to gentle 1. Everyday Routines – Choose some activity
acceptance. PRACTICE DAILY tuning that you do each day. Decide that each time
into mindful awareness. you do it you will shift to mindful attention
for 3 minutes, really noticing with deliberate
Mindfulness is learned through practice.
awareness as best you can.
Cultivate the habit of gently accepting
unpleasant thoughts or feelings. Anything in 2. Befriend Your Thoughts – Make friends
your daily life can be an opportunity to practice with your worries and fears. After all,
mindful attention. All that is required is a they are part of you! Shift to gentle self-
desire to feel more content with your life and acceptance and curiosity when you notice
the actions of others and a commitment to your mind producing these thoughts.
practice the simple exercises. 3. Use a bell or set an alarm on the half or
quarter hour. When it chimes, bring your
Change to the Mindfulness attention to the present moment and to
Channel your breath moving in and out.
● Mindful Eating: See, touch, and smell Make a commitment to practice one act of
your food before eating. Then chew slowly. conscious kindness toward yourself every
Research studies show that those who chewed day. That’s mindfulness!
an almond 40 times reported feeling full with
significantly less food. 2009
● Mindful Breathing: Take breathing breaks Programs and activities offered by the West Virginia
to relax your mind. You might make a tape University Extension Service are available to all persons
of the following script if you find it helpful. without regard to race, color, sex, disability, religion,
age, veteran status, political beliefs, sexual orientation,
Start by getting comfortable in a place where national origin, and marital or family status. Issued
you’ll be undisturbed for 5 to 10 minutes. Sit in furtherance of Cooperative Extension work, Acts
of May 8 and June 30, 1914, in cooperation with the
on the floor or in a chair. Sit upright with U.S. Department of Agriculture. Director, Cooperative
your palms up or down on your lap. Extension Service, West Virginia University. FH09-291
WVU Extension Service Families and Health Programs