Mindfulness is a term that’s used regularly, but often misunderstood. What does mindfulness really look like in the world of health care? Put simply, it’s the act of paying full attention to one thing without judgement. There are
many opportunities to weave mindfulness into systems, meetings and procedures, but the first step starts with individuals.
Creating a habit of small mindfulness check-ins, which you can do whenever you need to create more clarity for yourself, can not only assist in healing from trauma, but it can help with burnout prevention and stress management. You can start
by taking 30 seconds to be present in a guided and meaningful way. If you’re unfamiliar with mindfulness, begin the journey with a “Three and Me” check-in.
Three and Me is a simple, quick and efficient way to reset your day and engage the prefrontal cortex, the area of the brain that makes logical and meaningful decisions. Start by pushing your feet into the ground and wiggling your toes three
times. Really try to feel each toe while you wiggle them. If you get distracted, bring your attention back to what you’re doing. Focus your thoughts as much as you can on how your body feels as you do this exercise.
Place a hand on your heart and scrunch your shoulders, then release them. Do this three times. Focus on feeling your muscles constrict and relax. If judgements or intense thoughts come up, try your best to acknowledge them and then refocus
on your shoulders.
Next, take three deep breaths while trying to breathe out more slowly than you breathe in.
Lastly, “Acknowledge the Me.” Check in with how you’re feeling, recognizing what is true and real for you in the moment. This can be a tricky exercise if you’ve never done it before or if recognizing your own experiences
and truth is new for you. Start with your physical experience; you might realize that you’re tired or hungry or even that you have to go to the bathroom. Perceive how your body is feeling in the moment. Try your best to focus on
your sensations and do something for yourself. Take a walk outside or grab a warm cup of tea.
If recognizing your experience in the moment is easy for you, try some more in-depth and deeply healing statements such as “I’m proud of myself today” or “I wish I had done this better.” Finish the exercise by
taking a few seconds to acknowledge that by practicing mindfulness you’re helping yourself heal, which will benefit your team, your patients and your loved ones. OSM