These are just some of the mental, physical, and socioemotional benefits associated with mindfulness. Another reason to consider embracing mindfulness is that interventions can be brief, and results can be immediate (Kemper, 2017). A few minutes paying attention to your thoughts, movement, breath, feelings, or surroundings is all it takes. In the resources below, you will find a variety of accessible on-the-go, as well as in-depth, mindful practices to incorporate into your daily routine.
Calm. (2022). Mindfulness resources — Calm blog. https://www.calm.com/blog/mindfulness-resources
Free downloadable journals, guidebooks, and calendars to help foster a mindfulness practice in your life.
Hanh, T. N. (2022, January 27). Thich Nhat Hanh on the practice of mindfulness. Lion's Roar. https://www.lionsroar.com/mindful-living-thich-nhat-hanh-on-the-practice-of-mindfulness-march-2010/
Five mindful practices provided by Thich Nhat Hanh - a Vietnamese Buddhist monk, activist, author, poet, and teacher who is recognized as the "father of mindfulness."
Mindful Communications & Such, PBC. (2022). mindful: healthy mind, healthy life. Mindful. https://www.mindful.org/
A large variety of mindful content including articles, script/audio/video meditations, mindful movements, breathwork, and directories for mindful coaches and events. Categories include: How to Meditate, Focus, Calm, Sleep, Movement, Compassion, Kids, and Anxiety.
Newman, K. M., & Ho, J. (2021, March 12). Five free mindfulness apps worthy of your attention. Mindful. https://www.mindful.org/free-mindfulness-apps-worthy-of-your-attention/
5 free mindfulness apps available for download and descriptions of what they have to offer.
Sean Fargo. (2022). Mindfulness exercises. https://mindfulnessexercises.com/#
An assortment of free mindfulness exercises in the form of courses, worksheets, video and audio files.
University of California, San Diego. (2022). Mindfulness & compassion resources. Centers for Integrative Health. https://cih.ucsd.edu/mindfulness/mindfulness-compassion-resources
Poetry, meditations, body scans, and mindful movement offerings. Some resources available in various languages.
Winston, D. (2011-2021). Guided meditations. Guided Meditations - UCLA Mindful Awareness Research Center - Los Angeles, CA. Retrieved from https://www.uclahealth.org/marc/mindful-meditations#Mandarin An assortment of guided meditation audio/scripts in English, Armenian, Cantonese, Farsi, Filipino, Hindi, Japanese, Korean, Mandarin, Mixtec, Russian, Spanish, Vietnamese, and American Sign Language.
References
Bodhi, B. (2011). What does mindfulness really mean? A canonical perspective. Contemporary Buddhism, 12(1), 19–39. doi:10.1080/ 14639947.2011.564813.
Brown, K. W., Ryan, R. M., & Creswell, J. D. (2007). Mindfulness: theoretical foundations and evidence for its salutary effects. Psychological Inquiry, 18(4), 211–237. doi:10.1080/ 10478400701598298.
Dalai Lama, & Berzin, A. (1997). The Gelug/Kagyu tradition of Mahamudra. New York, NY: Snow Lion.
Dane, E., & Brummel, B. J. (2013). Examining workplace mindfulness and its relations to job performance and turnover intention. Human Relations, 67(1), 105-128. https://doi.org/10.1177/0018726713487753
Dillard, A. J., & Meier, B. P. (2021). Trait mindfulness is negatively associated with distress related to COVID-19. Personality and Individual Differences, 179, 110955. https://doi.org/10.1016/j.paid.2021.110955
Goldstein, E. (2013, May 29). Stressing out? S.T.O.P. Mindful. https://www.mindful.org/stressing-out-stop/
Goodman, M. J., & Schorling, J. B. (2012). A mindfulness course decreases burnout and improves well-being among healthcare providers. The International Journal of Psychiatry in Medicine, 43(2), 119-128. https://doi.org/10.2190/pm.43.2.b
Hester, D. M., Jr. (2021). The role of mindfulness in creativity and problem solving (Order No. 28321176). Available from ProQuest Dissertations & Theses Global. (2513201519). Retrieved from https://proxy.lib.umich.edu/login?url=https://www.proquest.com/dissertations-theses/role-mindfulness-creativity-problem-solving/docview/2513201519/se-2?accountid=14667
Huberty, J. L., Green, J., Puzia, M. E., Larkey, L., Laird, B., Vranceanu, A., Vlisides-Henry, R., & Irwin, M. R. (2021). Testing a mindfulness meditation mobile app for the treatment of sleep-related symptoms in adults with sleep disturbance: A randomized controlled trial. PLOS ONE, 16(1), e0244717. https://doi.org/10.1371/journal.pone.0244717
Jiménez-Picón, N., Romero-Martín, M., Ponce-Blandón, J. A., Ramirez-Baena, L., Palomo-Lara, J. C., & Gómez-Salgado, J. (2021). The relationship between mindfulness and emotional intelligence as a protective factor for healthcare professionals: Systematic review. International Journal of Environmental Research and Public Health, 18(10), 5491. https://doi.org/10.3390/ijerph18105491
Kabat-Zinn, J. (2015). Mindfulness, 6(6), 1481–1483. https://doi.org/10.1007/s12671-015-0456-x
Kemper, K. J. (2017). Brief Online Mindfulness Training. Journal of Evidence-Based Complementary & Alternative Medicine, 22(1), 75–80. doi: 10.1177/2156587216639199
Kriakous, S. A., Elliott, K. A., Lamers, C., & Owen, R. (2020). The effectiveness of mindfulness-based stress reduction on the psychological functioning of healthcare professionals: A systematic review. Mindfulness, 12(1), 1-28. https://doi.org/10.1007/s12671-020-01500-9
Langer, E. J. (1989). Mindfulness. Cambridge, MA: Da Capo Press
Lueke, A., & Gibson, B. (2014). Mindfulness meditation reduces implicit age and race bias. Social Psychological and Personality Science, 6(3), 284-291. https://doi.org/10.1177/1948550614559651
Maher, C. (2021). The benefits of mindfulness for University students. Building Healthy Academic Communities Journal, 5(1), 42-57. https://doi.org/10.18061/bhac.v5i1.7735
Thera, N. (1968). The power of mindfulness. Wheel Publication, 1-75.
Rapgay, L., & Bystrisky, A. (2009). Classical mindfulness: an introduction to its theory and practice for clinical application. Annals of the New York Academy of Sciences, 1172, 148–162. doi:10.1111/j.1749- 6632.2009.04405.x.
Scott, E. (2020). How to become more mindful in your everyday life. Verywell Mind, 13 July 2020, www.verywellmind.com/mindfulness-exercises-for-everyday-life-3145187.
Siegel, D. J. (2007). The mindful brain: reflection and attunement in the cultivation of well-being. New York, NY: Norton.
Yakobi, O., Smilek, D., & Danckert, J. (2021). The effects of mindfulness meditation on attention, executive control and working memory in healthy adults: A meta-analysis of randomized controlled trials. Cognitive Therapy and Research, 45(4), 543-560. https://doi.org/10.1007/s10608-020-10177-2