Be Still: Building a Mindful Life Virtual Tour

Do you find yourself rushing from moment to moment with barely a breath in between?

The scriptures recommend that we take time to “be still” (e.g., Psalms 46:10). This can include developing mindful habits where we strive to be fully present in each moment, paying attention to our bodily sensations (what we see, hear, touch, taste and smell) and to our thoughts, experiences, and feelings. This can also mean taking time to reflect on our mortal lives and the eternal plan of happiness. President David O. McKay once said, “We do not spend enough time meditating.” Quoting this, President Gordon B. Hinckley added, “We are entitled to spend some time with ourselves in introspection, in development” (Ensign, 1998).

Even Jesus Christ—while establishing God’s Church, teaching men and women, and performing miracles—took time to be alone and to pray (see Matt. 14:23, Mark 1:35, Luke 6:12).

This exhibition explains mindfulness, the benefits of practicing it, a brief history of it, and ways in which you can build a more mindful life. Please take time to explore this exhibition in a way that is intellectually enlarging, character building, and spiritually strengthening. Being more mindful will contribute to your path of life-long learning.

Mindfulness is awareness that arises through paying attention on purpose, in the present moment, non-judgmentally.

(Definition by Jon Kabat-Zinn)

Benefits of Mindfulness

“You have a mind and a body and a spirit. With these three working together, you can walk the high road that leads to achievement and happiness.” –Gordon B. Hinckley, 2004

MIND

Decreases symptoms of depression

Improves self-esteem

Reduces anxiety

Improves emotional regulation

Decreases relapse of substance abuse

BODY

Improves sleep quality

Diminishes pain

Helps digestion

Improves immune response

Decreases blood pressure

Improves wound healing

Helps weight loss/control

Improves heart health

SPIRIT

Increases perception of spirituality

Increases satisfaction with present circumstances

Improves self-regulation

Better coping with loss

What might Heavenly Father want your eyes to be opened to "see" about your worth and purpose right now?

Live with Intent & Purpose

• Acknowledge present emotions and motivations, non-judgmentally
• Purposefully choose how to respond with integrity, acting according to your values
  

Practice Yoga

• Look up yoga positions to practice at home
• Participate in a local studio class
• Focus on and the mind-body connection

Tune into Relationships

• Listen
• Make eye contact
• Empathize
• Be vulnerable
• Eliminate distractions

Be Mindful of God

• Acknowledge God’s hand in your life
• Take time to listen and ponder while praying
• Look to Christ’s example

Eat Mindfully

• Sit down
• Eat slowly
• Pay attention to sensory properties as you chew

Meditate

• Find a comfortable position and relax
• Pay attention as you inhale
• Notice what happens to your body as you exhale
• Acknowledge thoughts, then redirect attention to your breath
• Repeat

Disconnect to Reconnect

• Be intentional while using your phone
• Notice how you feel when you are using it
• Don’t wake up and fall asleep to your phone
• Take a social media fast to help clear your mind
• Prioritize face-to-face interaction

Practice: Close your eyes and take a few deep breaths. What do you hear, feel, taste, and/or smell in this moment?