Eve Leon-Torres, Administrative Analyst III, County of San Diego Behavioral Health Services

Mindfulness is a state of mind in which we focus on the present moment, being fully aware of our feelings and emotions and accepting them as they are. In the whirlwind of life, how can we pause and calm our minds to capture and truly experience every moment? By incorporating two elements: awareness and acceptance.

Mindfulness has been shown to have a strong positive impact on mental health and provide protective factors for suicide prevention. Research shows it can help reduce stress, increase focus and concentration, decrease worry and anxiety, and enhance feelings of resiliency and the capacity to navigate distress.

To cultivate calmness in your life, try the STOP technique:

• Slow down
• Take a breath
• Observe your body, thoughts, and feelings
• Process your possibilities, then proceed

5 Steps to Take a Mindful Coffee (or Tea) Break

“Pause practice” involves taking three conscious breaths at any moment throughout the day when we feel stuck or in need of a break. Use your coffee or tea break as a pause to be mindful and follow these steps for a meaningful break:

1. Pause. Make sure you fully pause and then sit before you start drinking your coffee or tea. Take a few deep breaths.
2. Feel the raw elements of the coffee or tea. Picture the soil, rain, and sun that went into creating this drink and the hands of the people who harvested and prepared it.
3. Create your own inner state. Your stress and happiness are created by your thoughts and attitudes. Breathe deeply and feel your stress melt away.
4. Savor the first sips. Enjoy the present moment. Focus on the aroma until your mind stops thinking and is just enjoying the drink.
5. Relax and expand your vision. Be silent for the first few sips. Roll your shoulders back and step outside the box of your momentary concerns and problems. This will help you gather perspective and regroup, to then return to your daily tasks with a fresh mind.

For more information, visit www.Up2SD.org