Mindfulness Toolkit

Offered by the Mindfulness and Emotional Intelligence Business

Resource Group (ME BRG)

Last updated: 4/17/24

Table of Contents

Purpose of the Mindfulness Toolkit ............................................ 2

Implementing mindfulness in your daily life ................................ 3
Journaling, Gratitude, Time............................................... 3
Helping others................................................................. 3
Meditation....................................................................... 3
Breathing........................................................................ 4
Physical activity............................................................... 4
Ideas if you are just learning about mindfulness .......................... 5
Start simple ................................................................... 5
Do it for YOU................................................................... 5
Set time aside................................................................. 6
Look at what resources are available to you........................ 6
Helpful apps or equipment that may help you practice mindfulness 7
Prisma Health Team Member Resources....................................... 9

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Purpose of the Mindfulness Toolkit

According to the American Psychological Association, the term “mindfulness”

can be defined as moment-to-moment or present moment awareness of
one’s experiences without judgement (2012).

When practiced, mindfulness can have many physical and emotional health
benefits including decreased stress and symptoms of anxiety and
depression, improved ability to focus, increased immune function, lowered
blood pressure and better sleep quality. However, like with any new habit, it
can be challenging at first to implement mindfulness practice into your
routine. In addition to providing support and education in mindfulness and
emotional intelligence through monthly meetings and email communications,
the ME BRG has created this toolkit with input from its members to offer
ideas as to how to integrate mindfulness practices in your daily life.

This toolkit will be updated regularly based on additional feedback received

from ME BRG members. Individuals can provide input by filling out the
following Microsoft Form: https://forms.office.com/r/2krBuMd7B0

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Implementing mindfulness in your daily life

Journaling, Gratitude, Time

 Completing a gratitude entry into a journal
 Journaling
 Having unscheduled time: meaning a time in the day to block off to
reflect and recharge mentally and journal
 Setting a timer to set aside time for enjoyable activities like watching a
video or taking a walk
 Getting up about 30 minutes early. This allows me not to be rushed,
have a coffee moment and time to meditate prior to the day starting
 Staying kind, grateful and living one day at a time to the fullest... We
can't change yesterday nor predict tomorrow.
 Going outside... even if it’s just for a minute or two.

Helping Others
 Practicing active listening before speaking with others
 Offering to help others in need, including coworkers with things that
you may be skilled at that they aren’t. We all have different skills to
offer each other.
 Talking or being vulnerable with others instead of bottling things up

Meditation
 Doing sleep meditations before bed
 Using an app like Headspace every morning to do a meditation for 3
minutes. I use the Headspace app many afternoons to do a "de-stress"
5-minute meditation. I do the "six breaths in one minute (10 seconds
per breath)" exercise when I'm feeling stressed.
 Completing short meditations when time permits
 Spending 10-15 minutes each evening with meditation and breathing
 Doing visualization exercises

Breathing
 Stopping to take a deep breath and shift my focus outside of myself
 Taking deep breaths

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  When I recognize I am getting into an overwhelmed state -- a tizzy, if
you will -- I will stop, close my eyes and just breathe a few deep,
cleansing breaths of a count of 4 in, a count of 6 out. After a few of
these, I am able to focus once again and get my game plan back on
track.
 Breathing intentionally

Physical Activity
 Taking time to get up from my desk and move my body
 Reminding myself to sit up straight when I find that I’m hunched over
my computer
 Practicing yoga
 Going for a walk

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Ideas if you are just learning about mindfulness

Start simple
 Find a mindfulness practice that is easy or that you enjoy and start
with that when trying to practice or implement it regularly... Perhaps
even post a gentle reminder for yourself in spaces you may need to be
more mindful. For example, a post it note on your computer screen
that just says "Breathe."
 Look into journaling and to find some kind of activity that you can truly
relax doing but also incorporate some physical activity into ie. yoga or
stretching.
 Take it easy.. Try your best to get the most out of every action
 Breathe, take your time, keep practicing

Do it for YOU
 It is easy to get frustrated when you can't get in the zone easily. Try
to remember no one is perfect, most especially when learning and just
like we tell our kids, practice makes it easier, and we do get better.
 Stay on your path of life and try not to be distracted by what others
say because, if you're listening to them, then you may be wasting time
not living YOUR life..
 Show up for yourself. Go slow. Be patient with yourself. Exalt in your
state of "flawsomeness" -- NO ONE is perfect. Revel in it because you
can always try again.
 Remember the reason you wanted to learn about mindfulness: the
practice of paying attention to the present moment without getting
tangled up in judgment or distractions. " The why?" will help keep you
motivated to take steps to improved whatever it is that you hope to
achieve, be it stress reduction, behavior modification, or just overall
better self-awareness.
 Take stock of elements of your life that give you pleasure, happiness
or make you feel grateful such as people, activities, colors, sounds,
food and beauty. Sometimes you can focus on one or more of these to
bring yourself back from the edge during a stressful time to create
calm and get you back in the moment.
 Identify your motivation to keep going.
 To Know the meaning of Mindfulness ( A mental state achieved by
focusing one's awareness on the present moment, while calmly
acknowledging and accepting one's feelings, thoughts, and bodily
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 sensations, used as a therapeutic technique), and follow and lead by
it.

Set time aside

 Remember to take breaks, eat lunch and to go outside.
 Be patient and consistent!!!
 I do it in the morning right before work so I can be in a great frame of
mind before I start my day. Consistency has paid off for me and now
it's a habit that I don't want to miss.
 Think of others, not just yourself. It's rewarding. Be more aware and
empathetic even if you're not naturally. A reminder to people that we
are all in the same boat of life together. Be understanding of others.
We are not supposed to be all be the same.

Look at what resources are available to you

 Use the apps that are available – they make it much easier when
starting out. (see pages 7 & 8)
 Start with 1-3 minute guided exercises from Headspace or another
mindfulness app. Link your mindfulness routine to something you
already do every day (i.e., do a quick mindfulness exercise right after
you brush your teeth every morning)

Helpful apps or equipment that may help you practice

mindfulness
Please note: These are not endorsed by Prisma Health but recommendations from
ME BRG members

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Smart speakers, VR
 Using your Amazon Alexa or Google Nest to set timers for breaks
 Devices like Oculus Quest 2 have TRIPP, an immersive experience in
meditation

Exercise videos
 Yoga with Adrienne
 Kathy Smith Fitness & The Betty Rocker – exercise programs but have
great, holistic mindsets and practices that can be accessed for free
 YouTube “yoga” like Yin Yoga or restorative yoga

Journals, newsletters
 Headspace Digital Journal
 Habit Nest
 Greater Good Science Center newsletter from US Berkeley

Apps, podcasts
 Peloton app
 Breathe app
 Headspace app
 Daily Meditation podcast – includes weekly themes and each day is a
new technique to help focus on the theme
 Wake Me Up podcast – it’s upbeat and his voice is calming
 Calming app on YouTube that has various sounds
 Spotify for free music or podcasts
 Relaxing music apps
 Class Pass app – exercise class membership that allows you to access
many different classes and studios like yoga for a lower cost.

Office equipment
 Special chair
 Diffuser with different essential oils
 Plants or greenery

Music, playlists
 Soft music
 Nature sounds

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Prisma Health Team Member Resources

Please review the number of health and wellness resources that are available
to team members on Connect or at https://connect.prismahealth.org/team-
member-resources/health-and-wellness. Team member wellness news and
events are also readily available on Connect if you’re interested in seeing
what’s new. The list below does not include every benefit so please clink the
link above or visit Connect to see all wellness resources.

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Headspace app: Your personal guide to mindfulness, sleep, focus,
movement, gratitude, resilience and more.

Wellness portal: Visit PrismaHealthWellness.org for tools and resources to

form or maintain healthy habits through physical activity and improved
nutrition.

Team Member Care Centers: Care for common acute conditions, wellness
visits, health coaching, chronic condition management, common labs and
medication refills that are available to team members, spouses and
dependents covered under the Prisma Health insurance plan.

Employee Assistance Program through TELUS Health (formerly

LifeWorks): The EAP provides 24/7 access to well-being support through
life coaching, community resource referrals, short term solution-focused
counseling, financial consultation and more.