How to Practice Mindfulness in Our Lives, No Matter Our Age

© 2025 The Regents of the University of Michigan, Ann Arbor, Michigan 48109

Let’s Take a Moment

Mindful Techniques

We know that we are sometimes stressed and not mindful. But what can we do about it?

Let’s talk about some mindful techniques and being in the moment.

Effective Relaxation Techniques

Progressive Muscle Relaxation

• Tense the muscle group
• Hold for 5-10 seconds
• Release the muscle group
• Repeat
• Move on to the

next muscle group

Setting Priorities

We have to learn to set priorities. List your top five priorities now.

Effective Relaxation Techniques for Kids and Adults

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• Pizza Breathing
• Horseshoe Breathing

This Photo by Unknown Author is licensed under CC BY-NC-ND

Proper Sleep

The average adult should sleep 7 – 9 restful hours a night; tweens/teens should get 8 – 10 hours.

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“Sleep Hygiene” becomes ever more important if you are having difficulty sleeping because of anxiety or other issues.

Sleep Hygiene

• Stick to a sleep/wake schedule
• Turn off all visual electronics (television, phone, tablet, etc.) at least an hour before trying to get to sleep.
• Don’t eat or drink (other than water) or exercise heavily less than three hours before trying to get to sleep.

Control

• YOU have control over YOU (and maybe a few other small things)
• There are some things we cannot control – LET. THEM. GO.

This Photo by Unknown Author is licensed under CC BY-SA

More Relaxation Techniques

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• 5-Count Diaphragmatic Breathing
• Visualization

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This Photo by Unknown Author is licensed under CC BY

Work/Life Balance

Are you making sure to separate your work life from your home life?

"Almost everything will work again if you unplug it for a few minutes, including you.“

- Anne Lamott (American novelist)

This Photo by Unknown Author is licensed under CC BY-SA-NC

Easy Daily Relaxation Techniques

• Move more --Stand up/move/stretch throughout the day
• “The best position is the next position.”

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Desk Exercises

Time To Move Campaign from MHealthy

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• Desk Stretches

• Desk Exercises

Stretch

Let’s take a moment for Mind-Body Awareness

More Mindfulness Activities for Kids

• 5-4-3-2-1 Scavenger Hunt in Nature (see, touch, hear, smell, taste)
• Coloring
• Real or Pretend Blowing Bubbles

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Mindful Prompts

MHealthy’s Breath of Fresh Air Experiences

• These experiences introduce the positive effects of being in nature. You will practice mindful attention and appreciation for the natural environment, and learn how to refresh your energy and reduce stress by being outside. 

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• Nature Rx https://nature-rx.umich.edu/nature-rx-app

Six Important Daily Questions

• How am I moving my body today?
• What am I grateful for today?
• What expectations am I letting go of today?
• Who am I checking in on or connecting with today?
• How am I getting outside today?
• What beauty am I creating, cultivating or allowing in today?

Brooke Anderson, Greater Good Science Center

We Are Hard on Ourselves

• We all make mistakes
• We don’t always reach our goals
• We don’t always achieve perfection

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Recognize that you are human and…..

More Resources for Faculty/Staff

• Faculty and Staff Counseling and Consultation Office (FASCCO)

fascco@umich.edu

(734)936-8660

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• Office of Counseling and Workplace Resilience (OCWR)

Call 734-763-5409 or email counseling@med.umich.edu

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MHealthy Portal Resources for Faculty/Staff

Stress Management and Mental / Emotional well-being programs and resources on MHealthy’s Portal:

https://assethealth.com/umich

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Questions?

Additional Information

cmgi@umich.edu

734-764-0339

www.mhealthy.umich.edu

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