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!

Mindful Mondays

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.

Mondays, January 8 – April 22 | 8:30 – 9 AM | Virtual

No session January 15 (MLK Day), Mar 4 (Spring Break) & April 8 (Eclipse). No session October 9 (Fall Break)

Free, virtual, drop-in mindfulness session, open to all faculty, staff, and students. This is a great way to start your week with guided mindfulness practice, and education on tools to promote mental well-being. 

  • Free, virtual, drop-in mindfulness sessions, open to all faculty, staff, and students. This is a great way to start your week with guided mindfulness practice, and other tools to promote mental well-being.

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

Self-Discovery and Relaxation through Meditation and Reiki

Join Meditation Instructor and Reiki Master Maria Signorino in this 6-week self-discovery journey. We will explore new themes each week through a meditative practice. Come prepared to relax and connect deeper to yourself. Optional energy healing Reiki is provided.  Pre-registration not required.

January 10 - February 14
Wednesdays, 4:30 – 5:15 PM - Student Recreation Center Studio B

  • January 10: Connecting to your Inner Peace   
  • January 17: Speaking your Truth   
  • January 24: Finding your confidence   
  • January 31: Boosting your creativity and passions   
  • February 7: Feeling secure where you are   
  • February 14: Harnessing Self Love  

Reiki Level 1 Certification Class - Instructed by Maria Signorino, Reiki Master

Saturday, February 3, Noon – 4 PM, Student Recreation Center, Studio B

Reiki is a Japanese healing technique that transfers positive energy through touch. This class allows you to become certificated in Reiki which means that you can provide this healing energy to yourself, animals, friends, and family.

For More Information: Maria Signorino: mariags@bgsu.edu

Online Registration Required for Reiki Level I Certification: https://bit.ly/BGSUReiki

Self-Love Yoga & Reiki

Friday, February 9, 4:30 – 5:15 PM | Student Recreation Center, Studio B

Includes a calming 15-minute flow, followed by a 30 minute slow, stretching Yin portion.
Open to all levels. Hands-on reiki adjustments are always optional.

Pre-registration not required. For More Information: Bryant Miller: brymill@bgsu.edu

Self-Love Meditation Seminar

Friday, February 16, 5 – 6:15 PM | Student Recreation Center, Studio B

Designed for seasoned practitioners and people just starting their meditation journey. Beginning with basic knowledge of meditation, we move on to directing meditation towards self-love and acceptance. Each participant receives a take-home bag with helpful tools to start or continue a meditation routine.

Pre-registration not required. For More Information: Bryant Miller: brymill@bgsu.edu

Additional Resources

Updated: 01/24/2024 01:09PM