Mindfulness & Meditation

Tummy Breath

"I am gentle and kind with myself as I grow and change."

Sit or lay comfortably. Place your hands on your stomach. Breathe in deeply through your nose and feel your hands rise and then feel them lower as you slowly exhale through your mouth. Continue to feel the rise and fall of your hands as you breathe in and out.

Bee Breath

"This is a new day. I am a new me.

Sitting comfortably, gently place the tops of your pointer fingers on your ears and close your eyes. Breathe in through your nose and then hum quietly as you slowly breathe out.

Shoulder Roll Breath

"I accept all my emotions and express them in a healthy way."

Get comfortable in your seat. As you take a slow deep breath in through your nose, raise your shoulders up towards your ears. Breathe slowly out through your mouth, lowering your shoulders as you exhale. Repeat slowly, rolling your shoulders up and down in time with your breath.

Ocean Breath

"I feel safe in the flow of life that is always changing.

Breathe in deep through your nose. Keep your mouth closed, exhale while you make the sound of the ocean or ocean waves in the back of your throat.

Square Breath

"I love myself just the way I am."

Breathe in for a count of four, and hold for a count of four. Then breathe out to a count of four, and wait for a count of four before breathing again. You can draw a square in the air while you breathe, to help you stay on track.

Take 5 Breathing

"I am free to choose thoughts of joy and I keep my thoughts positive."

Sit comfortably, resting one hand in front of you with fingers outstretched like a star and the pointer finger of your other hand ready to trace your hand. Starting at the base of your thumb on the outside of your hand, breathe in slowly through your nose as you slide your pointer finger up to the top of your thumb. Breathe out slowly and slide your pointer finger down the inside of your thumb. Breathe in as you slide your finger up the next finger and breathe out as you slide down. Continue breathing in and out as you trace your whole hand.

Resources and References:

Mindfulness Handout

• Louis Hay
• Childhood 101
• Anxiety Canada

"Meditation has helped me be more relaxed and be more positive throughout my days."

"I feel less stressed and more able to deal with life even after just one session. I love it!."

"I love these meditation session! Helps me with anxiety and being more present."

"What a beautiful environment Andrea provided, such a pleasant voice to listen to. I could sense her energy flowing through the screen and it was a beautiful 30 min. I appreciate this fantastic resource. I will share this experience with my classmates and I hope they can use it."

"Excellent exercises to learn how to cope with stress. Thank you for providing these classes. 'Pause and take a moment' was something I learned today that I will take with me when starting my classes."

"These resources have helped me several times when things get hard. Especially the grounding and breathing techniques to help bring myself back in the moment when my mind starts to get clouded by anxious thoughts."

Andrea Torres, M.S., MFT,

Professor/Counselor, Yoga Alliance MT100, Mindful Educator Essentials, Mindful Schools
artorres@mtsac.edu

"Hello, I am Andrea, a facilitator of mindfulness, meditation and breath work. I have served this community as a counselor and professor, teaching students about self-awareness, self-care, and wellness. I have worked with all ages and diverse populations and I personally was a first generation community college student at Mt. SAC. I believe in the ability of every person to make positive changes in their life with guidance and support through things like therapy and safe spaces to share and connect with others. Join me to connect and share and learn new coping skills and strategies for your overall well-being. I look forward to sharing space with you!"