Mindful Murdoch

This gentle practice invites you to bring awareness to different parts of your body, one area at a time. By tuning in to physical sensations without judgement, the body scan helps you ground yourself in the present moment, release tension and reconnect with how you are feeling, both physically and emotionally. 

Welcome to this moment of Mindful Seeing. Take a moment to rest your eyes on the world around you, without judgment or labels. This simple visual practice invites you to observe colorus, shapes, and movements in your environment with calm awareness. Ideal for grounding yourself between classes or while relaxing on campus. 

A quick, powerful reset when your schedule is packed. In the three minutes, shift your awareness from how you are feeling to your breath, then to your whole body. This short practice is designed to bring a moment of calm and clarity into your busy day.

Gentle practice for you to feel less nervous about making friends, group work, or presentations. Navigate the social challenges effortlessly by learning to observe anxious thoughts with kindness and build confidence through present-moment awareness.

This grounding technique helps anchor you in the present moment by engaging in each of your senses. It’s especially useful when feeling overwhelmed, anxious, or disconnected. Follow these steps:

• Notice 4 things you can see – Look around and name four things you hadn’t noticed before (e.g., notice 3 blue things, 3 straight lines).
• Notice 3 things you can feel – Bring attention to physical sensations (e.g., notice 3 things you can feel on your body or outside of your body).
• Notice 2 things you can smell – Take a deep breath and notice any scents in the air or recall familiar ones.
• Notice 1 thing you can taste – Focus on any lingering taste or take a sip of water, tea, or a snack.

Take your time with each step. This exercise can be done anywhere and only takes a few minutes to help calm your mind and reconnect with your body.