2026 AmeriCorps Member Launch

Mindfulness Skills for Reducing Stress, Overwhelm & Self-Care

(Betsi Dessauer · Mindful Anytime https://www.mindfulanytime.com)

What is Mindfulness?

Mindfulness is paying attention to the present moment, noticing our emotions and thoughts with curiosity, kindness, compassion and as best we can, without judgement.

Why Practice Mindfulness Meditation?

Research has found that mindfulness meditation can help reduce stress and support greater well-being. With regular practice, mindfulness can help benefit our mental health, emotional well-being, and aspects of physical health

Research Suggests That Mindfulness Practices Can Help Support:

•Stress management •Sleep quality •Anxiety symptoms •Chronic pain management •Attention and focus •Reduced depressive symptoms •Emotional regulation •Self-Compassion •Overall quality of life

Here are Some Tips for Starting Your Own Mindfulness Practice:

1. Start small and practice regularly - Set aside time at work or home to practice mindfulness each day, whether for 1, 5, 10 minutes, or longer. Practicing at the same time and/or in the same place can help you establish a regular routine.

2. Find a practice partner - Connect with a friend, family member, or co-worker and support each other in developing a mindfulness routine, just as you might find have a partner for exercise.

3. Try a mindfulness meditation app - Find an app you enjoy and use it regularly to support your practice. (See recommendations below).

4. Explore trusted mindfulness resources - Online resources can help you learn more about mindfulness, meditation, and ways to incorporate them into daily life. Mindful Magazine at mindful.org is one place to start.

5. Keep learning - Listen to a podcast or read an article or book to deepen your understanding mindfulness meditation. (See recommendations below).

6. Experiment with different practices - Try different types of meditations to discover which ones resonate with you. There is no single practice that works best for everyone.

7. Take mindfulness outside - Try mindful walking outdoors, bringing your attention to the sensations of walking and what you see, hear, smell and notice around you.

8. Practice gratitude - Consider keeping a daily gratitude journal and writing down two or three things you appreciate. They don’t need to be big things. Simply noticing the people, experiences, and everyday moments you value can help you bring greater awareness to what is meaningful in your life.

The Meditations Practiced in Our Session:

Belly Breath - This is a calming skill you can use to calm yourself if you are feeling anxious or to quiet a busy mind to help with sleep. You can find a guided version of this practice here:

Body Scan - In this practice, you use physical sensations in the body to anchor you awareness in the present moment.

Apps / Books / Podcasts:

There are many mindfulness apps, podcasts and books available to explore. Here are some reputable ones to get you started.

APPS: (Search under whatever app platform you use to find these.)

● Insight Timer: This free app has about 250,000 guided meditations in a range of topics from helping prepare for sleep, to feeling more gratitude, to dealing with stress and more. https://insighttimer.com/

● Headspace: Available for a free trial, this app has guided meditation and mindfulness sessions to help with focus, anxiety, sport performance, grief, loneliness, sleep and among others. Headspace was started by Andy Puddicombe in 2010 (check out his TED talk at: https://www.ted.com/talks/andy_puddicombe_all_it_takes_is_10_mindful_minutes). This is an accessible app for beginning meditators. https://www.headspace.com/

● Calm: This is a popular app that offers guided meditation sessions in lengths from 3 to 60 minutes. There are a few free meditation options and a subscription fee to access the others. https://www.calm.com/

● Medito: You will find a range of guided meditations on this app. It is run by a non-profit that is committed to keeping its offerings completely free.

● UCLA Mindful: Designed for beginners, this app offers evidence-based mindfulness practices with a focus on research.

PODCASTS & BOOKS: (The podcasts listed are available on most major podcast platforms.)

● Book: Wherever You Go There You Are by Jon Kabat-Zinn - Kabat-Zinn played a pivotal role in bringing mindfulness into the American mainstream and helped establish mindfulness meditation as a topic for serious scientific and medical study. In this book, he offers a simple, accessible path for cultivating mindfulness in everyday life. It speaks to both longtime practitioners and those coming to meditation for the first time.

● Book: The Miracle of Mindfulness by Thich Nhat Hanh - This book offers a gentle, reflective introduction to mindfulness with practical ways to bring awareness to ordinary, everyday activities.

● Book: Real Happiness: The Power of Meditation by Sharon Salzberg - Salzberg is one of the more respected mindfulness teachers in the U.S., and this popular book offers a clear, accessible guide to building a mindfulness practice through a 28-day program. Some editions include guided meditation recordings, to support your practice.

● Book: Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World by Mark Williams and Danny Penman - A step-by-step, practice-based guide drawing on mindfulness-based cognitive therapy.

● Podcast: 10% Happier with Dan Harris - This is a podcast started by Dan Harris, a former ABC news anchor who began exploring meditation after experiencing a panic attack while reporting live on Good Morning America. Harris talks with a wide range of guests about mindfulness, meditation, and the challenges of everyday life. His approach conversational, down-to-earth and often humorous. At the heart of the podcast is a question: “Can you be an ambitious person and still strive for enlightenment (whatever that means)?” Harris has also written several accessible books on mindfulness.

● Podcast: Tara Brach Podcast - Tara Brach is a leading Western teacher of mindfulness meditation and emotional healing. Her podcast features talks that explore mindfulness, compassion, and ways to navigate life’s challenges with greater awareness and kindness. In addition to her podcast, she offers offers a wide selection of meditations and talks on her website: https://www.tarabrach.com/guided-meditations/