1. **Mindfulness Spaces at UWM**
- Where can we practice mindfulness?
- Dedicated quiet spaces with few distractions.
2. **Reflection Questions**
- Reflect on what you already know about mindfulness.
- Hopes and expectations for the workbook.
3. **What is Mindfulness?**
- Practice for a calm focused mind.
- Benefits: Feeling more positive, reduced emotional reactivity, cultivation of compassion, minimized drama, lowered stress levels, appreciation for small things, greater connection to values and goals.
4. **How to Practice Mindfulness**
- Timing, location, breathwork, sitting, pestering thoughts.
- Mindfulness practice can be frustrating at first.
5. **S.T.O.P. Practice**
- S.T.O.P. Practice for stress: Stop, Take a few deep breaths, Observe, Proceed.
6. **Square Breathing**
- Inhaling, holding, exhaling, resting for four counts each.
- Used as a stress management technique.
7. **5-4-3-2-1 Grounding**
- A practice to breathe and connect to the present moment.
- 5 things you see, 4 things you feel, 3 sounds you hear, 2 smells, 1 good quality about yourself.
8. **Creating a Joy List**
- Write down things that bring joy.
- Be intentional about integrating joy into daily life.
9. **Mindful Reflection**
- Questions to consider what matters most, feeling enough, letting go of certain thoughts.
10. **Mindfulness & Gratitude**
- Consciously giving thanks for good things and people.
- Regularly expressing gratitude for well-being and happiness.
11. **Guided Meditation**
- Benefits for mental and physical health.
- Insights on meditation apps.
12. **Mindful Self-Care**
- Evaluating needs and following through.
- Creating a self-care plan.
13. **Mindfulness & Nature**
- Nature teaches us to be mindful.
- Sit outside and listen as a nature meditation.
14. **Mindful Movement**
- Being fully present in movement.
- Basic walking meditation instructions.
15. **Mindfulness & Implicit Bias**
- Being mindful about implicit biases.
- Strategies for facing biases in the moment.
16. **A Meditation for Justice**
- Mindfulness for a deeper understanding of ourselves and our world.
- Meditation: Compassion for Suffering of Injustice.
17. **Mindful Eating**
- Focusing on nourishing foods and appreciating meals.
- Six ways to practice mindful eating.
18. **Mindfulness & Creativity**
- Using mindfulness to cultivate creativity.
- Mindfulness through coloring and crafts.
19. **Reflection Questions**
- Reflecting on the mindfulness skills practiced.
- Keeping everyday mindfulness in life.
20. **Mindfulness Quick Checklist**
- A checklist to start mindfulness practice.
21. **Resources**
- Related resources for further support and reading.
