By Victoria Evans
Communications and Advocacy Manager, OAVT

A guru, cross-legged, long hair flowing gently in the breeze, eyes closed, and mind devoid of all thought lets out a grounding ‘om.’ Deep in concentration, a yoga instructor holds a perfect and complicated pose. While slightly dramatic, these are a few of the images that initially came to my mind when I thought of mindfulness.

Although traditional meditation and yoga are examples of mindfulness, it actually has a much broader definition and application. Mindfulness is the awareness and nonjudgmental acceptance of one’s moment-to-moment experience.¹ In other words, “being fully present in each moment with kindness, nonjudgmentally and without striving for things to be any different than they are.” ²

That might sound overwhelming at first. You are busy enough as is, and now you are supposed to be fully present in each moment without judgment? However, practicing mindfulness can act as a stop button when you are feeling overwhelmed² (in fact, one of the exercises at the end of this article is called STOP). It is a way to give yourself some space and acknowledge your emotions and their effect on you without judging yourself for them. It can help you regulate your emotions and behaviour when responding to internal and external stressors and ground yourself in the present moment.²

Like any exercise, it takes practice. There are many different ways to engage in mindfulness. Personally, traditional meditation is not for me. Thankfully, there are many more options.

• Breathing exercises and grounding techniques: These are common ways to practice mindfulness, especially in stressful situations, and several examples are found at the end of this article.
• Mindful movement: Anything from yoga to brisk walking in nature can fall into this category.
• Colouring complex patterns: This can help reduce anxiety and create a meditative state.³
• Horticultural therapy: Also known as mindful gardening, it can improve self-care and awareness of emotion.³
• Task-Oriented Self Care: This is the intentional, mindful completion of a time-limited task from beginning to end.⁴
• Autonomous Sensory Meridian Response (ASMR): An audiovisual stimulus triggers tingling sensations and a calm state.³ There is an entire subsection on YouTube dedicated to these videos.

It’s more than new-age mumbo jumbo. Studies show mindfulness practices are positively associated with psychological health and that mindfulness training may bring about positive psychological effects.²

Some commonly cited benefits of mindfulness include: ⁵

• Reduced rumination (such as dwelling on or continually worrying about something)
• Stress reduction
• Reduction in psychological distress (like anxiety or depression)
• Improved focus and attention
• Less emotional reactivity
• More cognitive flexibility
• Enhanced self-compassion
• Enhanced empathy

So, where to get started? You don’t need to dedicate hours of your day to mindfulness. Instead, try starting with a few minutes. Below are some breathing and grounding exercises that can be done quietly and quickly in many environments.

STOP (also known as the Traffic Light) ⁶

Stop: Pause for a moment; stop whatever you are doing

Take a deep breath: Focus on how the breath feels entering and exiting your body. Concentrate only on your breath.

Observe: How do you feel? What’s going on for you? Try to be aware of what you are feeling without judging it.

Proceed: Continue with your day.

Box Breathing ⁷

Some people like to sit or lie in a quiet space and close their eyes, but box breathing is a technique that can be done almost everywhere.

1. Inhale for four seconds: Breathe in deeply, feeling your lungs fill up and counting to four slowly.
2. Hold that breath: Hold that breath in your lungs for another four seconds.
3. Exhale slowly: Exhale for four seconds, steadily releasing the air. Try imagining all your stresses and worries leaving your body as you breathe.
4. Hold again: Hold for another four seconds. This pause signals to your body that another round is about to begin.
5. Repeat as many times as you like.

Body Scan Meditation ⁸

Body scan meditation (BSM) includes “paying attention to parts of the body and bodily sensations in a gradual sequence from feet to head.” ⁹ It can help people become more aware of physical and emotional feelings or sensations. Some people even use it to quiet the mind before going to sleep.

Start with your feet.

Focus your attention on your feet. Try to observe any sensations your feet are feeling. If there is pain, acknowledge it and try to breathe through it. You can acknowledge any thoughts or emotions that occur.

Breathe into pain or tension.

If you notice any uncomfortable sensations, focus your attention on them. Common places you might be holding tension are your neck, shoulders, chest, feet, and jaw, but tension can be found anywhere in the body. Visualize the tension dissolving and exiting your body as you exhale. Move on when you are ready.

Scan Your Entire Body

Continue this practice with each area of your body, gradually moving from your feet to the top of your head. Try and notice how you feel and where you’re holding your stress. Continue breathing into any tightness, pain, or pressure and try to release that tension as you exhale.

The Five Senses Grounding Technique ⁹

This technique can help reduce feelings of anxiety or stress and help you be more present and aware of your surroundings. It focuses on what your senses can perceive at any moment. You can do this in a quiet space, but you don’t have to. I once used this technique in the middle of a concert when I was feeling a bit overwhelmed.

1. Start by taking a few deep breaths.
2. Start with your sense of sight. Look around and notice five things you can see. Try to pay attention to colour and texture. For example, I can see fluffy white clouds.
3. Now, your sense of touch. Notice four things you can touch, focusing on how they might feel. For example, I can touch a soft blanket.
4. Next up is your sense of sound. Listen for three things you can hear, and try to identify where they’re coming from and what they sound like. For example, I can hear my cat purring from her bed.
5. Now, sense of smell, identify two things you can smell. You might have to breathe in deeply, or there might be a faint smell in the air. For example, I can smell clean laundry.
6. Finally, focus on your sense of taste. Notice one thing you can taste. For example, I can faintly taste a bit of leftover lunch in my teeth.

During this exercise, the goal is to stay present and nonjudgmental. It is okay if your mind wanders; acknowledge it and then try to refocus.

References:

1. Keng, S.-L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679190/
2. Laura Baltodano (2022). Mindfulness for veterinarians. Today’s Veterinary Practice. https://todaysveterinarypractice.com/personal-wellbeing/mindfulness-for-veterinarians/
3. Duelge, M. (2022). Compassion fatigue: The many faces of mindfulness. Not One More Vet. https://www.nomv.org/2022/10/18/compassion-fatigue-the-many-faces-of-mindfulness/
4. Plath, A. M., & Fickling, M. J. (2022). Task-oriented self-care: An innovative approach to wellness for counselors. Journal of Creativity in Mental Health, 17(1), 55–66.
5. (n.d.). Introduction to mindfulness meditation.
6. Mindfulness. Vetlife. (n.d.). https://www.vetlife.org.uk/self-care/useful-techniques/
7. Team, C. E. (2024). Box breathing: How to do it and why it matters. Calm Blog. https://www.calm.com/blog/box-breathing
8. Elizabeth Scott, P. (2024, February 12). Release tension with this targeted meditation technique. Verywell Mind. https://www.verywellmind.com/body-scan-meditation-why-and-how-3144782
9. Gelpi, J. (2023, June 13). A guide to mindful living: The 5 senses grounding technique. https://balanceapp.com/blog/5-senses-grounding-technique