Mindfulness is a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique. Join us for any of the FREE programs below to learn more about mindfulness, practice and perfect your abilities, or just to relax for a day or spend time with others with similar goals and mindsets.

Self-care is anything we do to manage stress, meet our needs, and be the best people we can be.

Self-care is essential and unique to each of us! It can include small, daily choices as well as big activities, such as practicing mindfulness, creating self-soothing methods, and building a positive self-image. Here’s how you can use the items from your self-care kit to strengthen your practice!

Bubbles: Bubbles can be used to practice self-soothing breathing techniques. One way you can do this is through pursed lip breathing. This type of breathing can benefit your lungs, calm your central nervous system, and help reduce stress and anxiety.

  • Relax your neck and shoulders.
  • Breathe in slowly through your nose for 2 seconds, keeping your mouth closed.
  • Purse your lips gently.
  • Breathe out slowly through your lips while counting to 4.

Here’s an idea: Imagine that you are blowing negative thoughts/feelings into the bubble. As the bubble pops or drifts away, visualize that whatever is troubling you also disappears. Practice breathing slowly to blow bigger bubbles.

Source: https://my.clevelandclinic.org/health/articles/9443-pursed-lip-breathing

Mints: Mints can be used to practice mindful eating. This involves paying full attention to the senses and feelings you experience while eating; noticing colors, smells, sounds, textures and flavors. This can help us cope with anxiety about food and learn to appreciate our food.

Here’s an idea: Pop a mint in your mouth during meditation and notice what sensations come up. Reflect on how food can affect your overall well-being.

Source: https://my.clevelandclinic.org/health/articles/9443-pursed-lip-breathing

Herbal Tea: Create a soothing environment for yourself by taking a moment to cozy up with a cup of tea. Slow down and notice how the tea smells, how the warm mug feels in your hands, and how the tea tastes.

Sticker Sheet: Place stickers with positive affirmations on them anywhere you might need them. Positive affirmations are phrases you can say to yourself to help you overcome challenging moments. This does not mean you have to deny the hardships you are going through. Rather, identify affirmations that acknowledge reality, but also give you motivation/inspiration to keep moving forward.

Here’s an idea: Place positive affirmation stickers in your journal or planner, so that you can be reminded of them regularly!

Source: https://health.clevelandclinic.org/do-positive-affirmations-work/

Mini Play Dough: Play Dough can be used as a fidget toy to help channel anxiety or stress. Use your creativity to see what you can mold or simply knead the dough to relieve stress and improve focus. Being creative can create a sense of calm.

Shower Steamers: A relaxing shower can be a great ritual for self-care practice. Place the shower steamer over your shower drain and enjoy the soothing aromas. Use your favorite products, like a facemask or lotion, to create an amazing sensory experience!

Spring 2023 Mindfulness Workshops

These workshops explore how to start or expand a mindfulness practice through engaging activities and presentations. Participants gain skills in stress and anxiety management, handling difficult situations, building self-compassion and a nonjudgmental attitude, and improving focus and memory.

  • Introduction to Mindfulness (Virtual - Zoom)
    Thursdays | 12 – 1 PM | January 26, February 2, 9 & 16
  • Introduction to Mindfulness (In-Person - SRC Studio B)
    Mondays | 4:30 – 5:30 pm | January 23, 30, February 6 & 13
  • Expanding Your Mindfulness Practice (Virtual - Zoom)
    Thursdays, Noon - 1 PM | March 16, 23, 30, April 6
  • Expanding Your Mindfulness Practice (In-Person - SRC Studio B)
    Mondays, 4:30 – 5:30 PM | March 13, 20, 27 & April 3
ADVANCE REGISTRATION REQUIRED - Click here to complete a workshop registration form.

Spring 2023 Mindful Moments and Free Meditation and Reiki

Relieve stress with a guided deep meditation that includes an awareness of your senses, visualizations, setting intentions, and a hands-on Reiki session. Accessible for all, bringing stillness and peace to shift your energy and be in the present moment. Leave feeling relaxed, refreshed, and renewed! Reiki is a hands-on healing technique that originated in Japan that promotes general well-being, reduces anxiety, and raises vibrational frequency by moving positive energy throughout the entire body. 

  • Meditation and Reiki: Mondays, 8 - 8:45 PM | January 9 - April 19
  • Reiki: Thursdays, 7 - 7:45 PM | January 9 - April 19
  • No classes January 16 (MLK Jr. Day) or March 6 - 8 (BGSU Spring Break)
  • Student Recreation Center, Studio B
  • Pre-Registration Not Required

Meditation Seminar

An opportunity to learn meditation techniques, plus meet people who are also interested in mindfulness! Facilitated by Group X instructors, Bryant and Maria, offering the knowledge of the physical barrier of meditation and the energy healing techniques of Reiki and breathwork. 

This class is great for those who are interested in starting a meditation routine and also those who want to better their practice. Join us after the session for an optional social with mindfulness crafts and snacks.

  • Friday, March 24 - 6:15 PM
  • Student Recreation Center, Studio B

Pre-register to receive a gift bag containing a journal and other mindfulness tools.  

Yoga Flow and Reiki

Join Group X instructor, Bryant and Maria, for this special class that includes a 45-minute upbeat vinyasa flow incorporating exercise and breathwork, followed by 30-minute yin portion of the class with optional hands-on Reiki assistance. This is the perfect balance of yin and yang, allowing the body to become energized and then balancing that with calm breathing and slow stretching. 

  • Fridays, 6:15 – 7:30 pm
  • January 13, February 10, April 14
  • Student Recreation Center, Studio B
  • Optional social with mindfulness crafts and snacks immediately follows each session

REGISTRATION REQUIRED - Click here to complete a workshop registration form.  

Additional Resources:

Updated: 01/13/2023 09:27AM