This document provides an introduction to mindfulness and mindfulness exercises. It begins by defining mindfulness as a way to strengthen attention and achieve awareness of thoughts, emotions, and sensations. This leads to a sense of inner peace and balance. The document then discusses research showing mindfulness can change the brain and reduce inflammation. It explains how mindfulness strengthens the vagus nerve which supports relaxation and healing. The remainder of the document outlines various meditative practices and mindfulness exercises aimed at reducing stress and cultivating presence, empathy, gratitude, and compassion.

1. Jo Williams B.Ed, MSc Coaching Psychology
try a little
mindfulness
www.nourishthesolution.com
nourish
the Solution:

2. contents
Introduction3
Research5
Vagus nerve 6
Meditative practices 9
Mindfulness exercises 12
Gratitude19
References20
Resources23
nourish: the Solution: Try a little midfulness • Introduction 2

3. Introduction

4. I’ve always been successful at living mindlessly. I was living mindlessly,
happily, until my life and brain turned upside down; until I was hit with a
multitude of illnesses and a cascade of symptoms. Despite my expertise,
it’s no longer an option for me to live mindlessly. In order to fully recover
my health, I need to follow a new path. A more mindful and conscious one.
It’s not easy. But it’s the only “way of being” that has supported my healing
journey so far.
So, what is mindfulness exactly?
Mindfulness is different things to different people, and different cultures.
Maybe you know of it as an ancient practice from thousands of years ago.
For some it’s a:
nourish: the Solution: Try a little midfulness • Introduction
»» trait,
»» philosophy,
»» way of being,
»» quality of mind,
»» form of self-regulation,
»» state of consciousness.
For me, it’s a little bit of peace, connection, and renewal.
It’s a way of strengthening our attention muscle through the concentrated
focus on a particular word, sound, movement, or breath. By strengthening
this muscle we can achieve an awareness of our thoughts, emotions and
sensations. This helps us to access a sense of inner peace, balance, and a
deeper perspective.
4

5. What does the research say?
A ton of empirical data has emerged since John Kabat-Zinn
developed the secular Mindfulness-Based Stress Reduction (MBSR)
program in the 70s. MBSR has helped many people manage chronic
illnesses and chronic pain. Mindfulness interventions have also
been used to reduce psychological symptoms. Professor Mark
Williams of Oxford University developed the Mindfulness-Based
Cognitive Therapy (MBCT) to help people with depression and
anxiety.
The research tells us that mindfulness can strengthen our
immunity and change the structure of the brain. It thickens the
cerebral cortex, the part of the brain associated with attention
and emotion regulation; and it dampens the amygdalas’s activity
that activates anxiety and depression. Dr. Creswell published an
important report this year that shows us for the first time that
mindfulness training can reduce inflammation in the body. These
results were achieved with just 3 days of mindfulness training, and
lasted for 4 months!
5nourish: the Solution • Introduction

6. vagus nerve
“Described byStephen Porges as the love
nerve, the vagus nerve is a key nexus of
mind and body, and a biological building
block of human compassion”
~Dacher Keltner

7. Mindfulness and focused attention
training also strengthens our vagus
nerve, the 10th cranial nerve. This is
one of the largest and longest nerve
systems in our body and it innervates
most of our organs. It originates at
the back of the head in the brain stem
and meanders down the neck into the
chest, abdomen, intestines connecting
to the liver, spleen, pancreas, heart,
and lungs. It is made of thousands
of fibers that communicate with
the brain about what’s happening
with our organs and our autonomic
nervous system (ANS).
Keeping our vagus nerve healthy and
strong is so important because it calms
our organs during times of stress and
illness. It can also reset the immune
system and switch off proteins that
fuel inflammation. By strengthening
our vagus nerve we support our
digestion, blood sugar regulation, the
cardiovascular system, blood pressure,
and our microbiome. But it doesn’t
just help us physically. A healthy vagus
nerve is also associated with high
levels of psychological wellbeing and a
greater capacity for concentration and
memory. It can even reduce anxiety
and depression.
nourish: the Solution: Try a little midfulness • Vagus Nerve 7
In a nutshell, the vagus nerve activates our parasympathetic nervous
system so we can focus, slow down, relax, and heal.
Credit: Wellcome Library, London. Wellcome Images
images@wellcome.ac.uk http://wellcomeimages.org

8. nourish: the Solution: Try a little midfulness • Vagus Nerve 8
How do we strengthen our vagus nerve?
Fredrickson and Kok’s research discovered that vagal tone can improve
with loving kindness meditations (LKM). Through a consistent mindfulness
practice, a healthy vagus nerve, and the brain’s plasticity, we have the
power to change our brain, change our reactions, change our thinking, and
improve our health and quality of life. But how do we do this when life is
so busy and it’s so much easier to live mindlessly?
Believe me, as a leading mindlessness expert, I get it.
It can be hard.
Often it’s just a matter of being flexible in our approach and finding the
right practice that will fit in with our lifestyle and values. By integrating
mindfulness exercises into our day, and habitualizing them, they will
become a way of life and a “way of being” instead of an extra thing to
schedule into our busy lives. To help with this process, I’ve outlined some
meditative practices and simple mindfulness exercises that will help you
to get started.

9. MEDITATIVE
PRACTICES
“Our practice is always to go back to
the here and now. Only in the here and
now can we touch life deeply”
~Thich Nhat Hanh

10. nourish: the Solution: Try a little midfulness • Meditative practices 10
Developed in Norway in the 60’s, this non-religious meditation
involves the mental repetition of a sound which is believed to help
the mind and body relax.
Acem meditation practice
John Kabat-Zinn developed MBSR in 1979 at the University of
Massachusetts Medical School where it has been used in hospitals
and health clinics over the past few decades. This is an 8-week group
program that utilizes various forms of mindfulness meditation that
include breath awareness, body scan exercises, walking and eating
meditations and hatha yoga.
Mindfulness-Based Stress Reduction Program (MBSR)
This method is usually religious and places a strong emphasis on
interior silence.
Centering prayer
This is the Buddhist practice of calming the mind through the
breath. It helps to free the mind from emotions and thoughts by
maintaining a single pointed focus.
shamatha

11. nourish: the Solution: Try a little midfulness • Meditative practices 11
This practice is a specific form of mantra meditation introduced by
Maharishi Mahesh Yogi in 1955. TM places attention on a mental
image to attain attentional focus. By silently repeating a word or
mantra, a meditative state is achieved.
Transcendental meditation (TM)
This is where attention is focused on sensory stimulation while
maintaining neutral observation of the experience.
yoga nidra
Vipassana is a Pali word that means “insight”. It is a traditional
Buddhist practice that dates back to 6th century BC. It is the non-
attached observation of bodily sensations and thoughts. Awareness
is repeatedly redirected back to the breath.
Vipassana
This practice focuses attention on the breath to reach a heightened
state of consciousness.
zen

12. MINDFULNESS
EXERCISES
“Mindfulness is simply being aware
of what is happening right now
without wishing it were different”
~James Baraz

13. nourish: the Solution: Try a little midfulness • Mindfulness exercises 13
Inhale and count to 5.
Hold your breath and count to 3.
Exhale and count to 8.
Repeat for several minutes.
BASIC PRACTICE:
Begin by becoming silent and tune into being mindful instead of
doing the mindfulness exercise. Sit comfortably or lay down. Gather
your attention and start to focus on the top of your head. Slowly
work through each part of the body by shining attention on your:
eyes, jaw, neck, shoulders, chest, stomach, legs and feet. Focus on
the sensations on each part, and release any tension you notice.
Body scan:
Gather your attention and bring your focus to your breathing.
Focus on the in and out breath. Acknowledge your thoughts, but
don’t engage with them. Bring awareness to the movement of
your stomach and the sensations of the air in your nostrils. Try to
visualize your breath as an ocean wave moving through your lungs.
Slow, soft, and gentle.
BREATHING:
to help focus attention
to release tensions
for stillness

14. nourish: the Solution: Try a little midfulness • Mindfulness exercises 14
Find something small to eat like a
grape, sultana, slice of fruit, or a small
vegetable. Relax any tensions. Tune
into your breath. Take a moment to pay
attention to this food. Notice the color
and the shape. Take some time to be
aware of the smell. Place the piece of
food in your mouth and feel the texture,
notice how your body reacts. Notice your
thoughts, sensations, and feelings.
eating:
to support digestion
and eating habits
Mantras are sacred sounds that contain spiritual teachings
condensed into phrases or syllables. Choose a word, or use a sacred
Sanskrit phrase and repeat it slowly in rhythm with your breath.
Mantra:
Move in a slow and repetitive manner, swaying, stretching.
Incorporate chi gong or tai chi. Notice how your body feels. Notice
the sensations.
Movement:
to calm a busy mind
to support those who have difficulty being still

15. nourish: the Solution: Try a little midfulness • Mindfulness exercises 15
Notice the sounds around you. Notice what you hear. Allow the
sounds to come and go without judgment. Focus on a different
sound for a few seconds. Then notice a new sound.
sound: to support those who have anxiety when meditating
Be present in nature. Tune in to your inner spirit and connect to
the beauty around you. Allow yourself to be quiet in the moment.
Listen deeply to the sounds of the birds, the wind, your breath, your
heartbeat. Listen with a patient, quiet awareness.
dadirri: to support inner peace and connection to nature
Bring a soft attention to your breath. Reflect on your thoughts,
feelings or emotions without judgment. Let them pass and return
your attention gently to the breath. If you’re able to visualize, sense
a protective buffer around you that protects you from stressors.
Watch your thoughts as if you are a “fly on the wall”.
EQUANIMITY: to develop steadiness of mind under stress

16. nourish: the Solution: Try a little midfulness • Mindfulness exercises 16
Close your eyes and breathe
slowly. Generate a kind feeling for
yourself. Repeat these words:
May I be safe
May I be healthy
May I be happy
May I live with ease
Now extend this feeling to
someone with whom you have a
neutral feeling:
May you be safe
May you be healthy
May you be happy
May you live with ease
Now extend this feeling
to someone you love
unconditionally:
May you be safe
May you be healthy
May you be happy
May you live with ease
LKM:
Choose a person with whom to develop an empathetic relationship.
Bring conscious awareness of being empathetic with that person.
Notice that person’s movements, gestures, and actions. Imagine doing
these yourself. Sense your breathing, thoughts, feelings and emotions.
Sense the inner feelings of this person. Imagine their face, eyes and
smile. Imagine what the other person is thinking, feeling, wanting,
needing. Think about the nature of their relationship with you. What’s
most important to them? Be present with them in your mind.
EMPATHY:
to cultivate compassion
to build trusting relationships
Extend this same feeling
for someone you need to
forgive:
May you be safe
May you be healthy
May you be happy
May you live with ease
Generate this feeling of love
for all living things:
May you be safe
May you be healthy
May you be happy
May you live with ease
Complete the session
by redirecting the loving
kindness back to you:
May I be safe
May I be healthy
May I be happy
May I live with ease

17. nourish: the Solution: Try a little midfulness • Mindfulness exercises 17
Similar to Dadirri, this exercise reconnects you to nature. It is a
silent movement meditation in a pristine forest where all of your
senses are engaged to experience each moment. This exercise is an
evidence-based stress reduction technique developed in the 80’s by
Japanese corporations to support employees’ physical and mental
health. It is the practice of “forest bathing” or “forest showering”,
followed by a dip in hot springs.
SHINRIN-YOKU 森林浴: to reduce stress
Cite these words during times of stress and uncertainty: “This is a
moment of suffering. Suffering is part of life. May I be kind to myself
in this moment; may I give myself the compassion that I need.”
SELF-COMPASSION MANTRA:
to strengthen
kindness for self
At the end of each day reflect on two pleasurable experiences. Try to
feel the pleasure as long as possible. Gratitude is intensified through
focused attention on the present moment.
Savoring: to cultivate gratitude
Ask the children to sit or stand in pairs facing each other. For the
younger ones, ask them to place their right hand on their partner’s
heart, look into each others’ eyes and breathe deeply and gently whilst
sending kind thoughts to each other. Alternatively, they can place their
hand on their own heart and send loving thoughts to themselves.
FOR CHILDREN: to develop connection

18. nourish: the Solution: Try a little midfulness • Mindfulness exercises 18
Developing a meditation practice or habitualizing mindfulness is not always
easy. But for some of us, it’s a necessity to find those pockets of space
between our thoughts so we can slow down, heal, and access a greater
sense of peace, connection, and renewal. I hope these meditation practices
and mindfulness exercises will inspire you to develop or create your own
practice that’s sustainable and fits with your personal values, lifestyle, and
physical ability.
Peace, love, and empathy,
Jo
Find out more here

19. GRATITUDE
Thank you whole heartedly to
my family and friends who have
supported me on this journey.
Your empathy and understanding
has been greatly appreciated, And
sincere thanks to the wonderful
staff, students, and administrators
at St Bernards’ School community
who show our children how to live
and learn in love, and take good
care of each other.

20. REFERENCES
Brown, K. W. Ryan R. M. (2003). The benefits of being present: mindfulness and its
role in psychological well-being. Journal of personality and social psychology. 84(4):
822-848.
Creswell, J. D., Taren, A. A., Lindsay, E. K., Greco, C. M., Gianaros, P. J., Fairgrieve,
A., Ferris, J. L. (2016). Alterations in resting state functional connectivity link
mindfulness meditation with reduced interleukin-6: a randomized controlled trial.
Biological Psychiatry.
Davidson, R.J. et al. (2003). Alterations in brain and immune function produced by
mindfulness meditation. Psychosomatic medicine. 65(4): 564-570
Desbordes, G., Negi, L. T., Pace, T. W., Wallace, B. A., Raison, C. L., Schwartz, E.
L. (2012). Effects of mindful-attention and compassion meditation training on
amygdala response to emotional stimuli in an ordinary, non-meditative state.
Frontiers in human neuroscience, 6.
Ditto, B., Eclache, M., Goldman, N. (2006). Short-term autonomic and
cardiovascular effects of mindfulness body scan meditation. Annals of Behavioral
Medicine, 32(3), 227-234.
Fang, J., Rong, P., Hong, Y., Fan, Y., Liu, J., Wang, H., Liu, R. (2016). Transcutaneous
vagus nerve stimulation modulates default mode network in major depressive
disorder. Biological psychiatry, 79(4), 266-273.
Forsythe P, Bienenstock J, Kunze WA.Vagal pathways for microbiome-brain-gut axis
communication. Adv Exp Med Biol. 2014;817:115-33.
Johnston, G. R., Webster, N. R. (2009). Cytokines and the immunomodulatory
function of the vagus nerve. British journal of anaesthesia, 102(4), 453-462.
Kabat-Zinn, J. (1990). Full catastrophe living. How to cope with stress, pain and
illness using mindfulness meditation. London: Piatkus.
Kaplan, S. (1995). The restorative benefits of nature: Toward an integrative
framework. Journal of environmental psychology, 15(3), 169-182.
Kok, B. E., Coffey, K.A., Cohn, M.A., Catalino, L.I., Vacharkulksemsuk, T., Algoe, S.B.,
Brantley, M., Fredrickson, B.L. (2013). “How positive emotions build physical health
perceived positive social connections account for the upward spiral between
positive emotions and vagal tone.” Psychological science 24(7): 1123-1132.

21. Krygier, J. R., Heathers, J. A., Shahrestani, S., Abbott, M., Gross, J. J., Kemp, A. H.
(2013). Mindfulness meditation, well-being, and heart rate variability: a preliminary
investigation into the impact of intensive Vipassana meditation. International
Journal of Psychophysiology, 89(3), 305-313.
Lazar, S. W., Kerr, C. E., Wasserman, R. H., Gray, J. R., Greve, D. N., Treadway, M. T., ...
Rauch, S. L. (2005). Meditation experience is associated with increased cortical
thickness. Neuroreport, 16(17), 1893.
Li, Q., Kobayashi, M., Wakayama, Y., Inagaki, H., Katsumata, M., Hirata, Y., … Ohira,
T. (2009). Effect of phytoncide from trees on human natural killer cell function.
International journal of immunopathology and pharmacology, 22(4), 951-959.
Lyubomirsky, Sonja, and Kristin Layous. “How do simple positive activities increase
well-being?.” Current Directions in Psychological Science 22, no. 1 (2013): 57-62.
Matthews, K., Eljamel, M. S. (2003). Vagus nerve stimulation and refractory
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183(3), 181-183.
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Shirakawa, T. (2007). Psychological effects of forest environments on healthy adults:
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Neff, K. D., Germer, C. K. (2013). A pilot study and randomized controlled trial of
the mindful self-compassion program. Journal of clinical psychology, 69(1), 28-44.
Ohtsuka, Y., Yabunaka, N., Takayama, S. (1998). Shinrin-yoku (forest-air bathing
and walking) effectively decreases blood glucose levels in diabetic patients.
International Journal of Biometeorology, 41(3), 125-127.
Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., Miyazaki, Y. (2010). The
physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest
bathing): evidence from field experiments in 24 forests across Japan. Environmental
health and preventive medicine, 15(1), 18-26.
Peressutti, C., Martín-González, J. M., García-Manso, J. M. (2012). Does mindfulness
meditation shift the cardiac autonomic nervous system to a highly orderly
operational state?. International journal of cardiology, 154(2), 210-212.
Smith, J. C. (2004). Alterations in brain and immune function produced by
mindfulness meditation: three caveats. Psychosomatic Medicine, 66(1), 148-149.

22. Williams, M., Penman, D. (2011). Mindfulness: a practical guide to finding peace
in a frantic world. Hachette UK.
Song, C., Ikei, H., Kobayashi, M., Miura, T., Taue, M., Kagawa, T., … Miyazaki, Y.
(2015). Effect of forest walking on autonomic nervous system activity in middle-
aged hypertensive individuals: A pilot study. International journal of environmental
research and public health, 12(3), 2687-2699.
Tsunetsugu, Y., Park, B., Miyazaki, Y. (2010). Trends in research related to “Shinrin-
yoku” (taking in the forest atmosphere or forest bathing) in Japan. Environmental
Health and Preventative Medicine. 15(1): 27-37.
Waters, L., Barsky, A., Ridd, A., Allen, K. (2015). Contemplative education: A
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WEBSITES
Miriam Rose Ungunmerr Baumann of the Nhangikurungkurr people from Daly
River, NT, Australia.
http://www.nourishthesolution.com

23. resources

24. begin by bring your awareness to your toes
sit or lie comfortably in a place where you won’t be distracted
close your eyes
move the awareness to each body
part: feet, ankles, calves, all the way
to the top of your head
scan
1
2
3
4
»» reduced stress
»» decreased muscle tension
»» increased pain tolerance
»» improved digestion
»» improved sleep
»» reduces chronic pain
Body
»» decentering
»» prosocial behavior
»» emotion regulation
»» empathy
»» letting go
Emotion
»» enhanced concentration
»» improved memory
»» attention regulation
»» reduces burnout
»» increases creativity
»» decreases depression
»» reduces anxiety
Mind
ways to be
choose a time when you
are eating alone
chew slowly
eat the whole meal with this
focused awareness
focus on the taste, the
texture, the sounds the
smell of the mouthful
choose a space where you have
some time to yourself: at home, in
nature, in the bath
let go of the past
let go of expectation
close your eyes
focus on your in
and out breath
if you have your eyes open, focus on
something that doesn’t move
breathe deeply and
slowly
start with 3 minutes
in this state of focused
awareness
1 2
3
4
5
6
7
8
breathe
choose a quiet space
stand with feet apart
loosen your knees
relax your shoulders
notice your breath
move slowly
notice the sounds and smells
around you
focus on each step and
movement in your body
breathe with each
movement
allow your arms to hang
close your eyes
notice the sensations on your body: sun,
breeze, warmth
move
1
2
3
4
5
6
7
89
10
11
12
eat
eating
moving
cleaning
dancing
listening
emailing
playing
benefits
2
1
3
4
Practice
ways to be
Attitudes
Non-judging
Patience
Trust
Acceptance
Let-go
MINDFULNESS
being in the moment
mindful breathing, mindful moving , mindful eating
www.nourishthesolution.com

25. b me Plan
monday tuesday wednesday thursday friday saturday sunday
mbmmmebreakfastmeLunchmedinner
mindfuL eating (me):mindfuL breathing (mb): mindfuL moving (mm):
scan, 3 minutes breathing space,
pranyana breathing, mantra,
singing, visualization, noticing
yoga, anti-gravity yoga, chi
gong, tai chi, dance, fun,
noticing
clean food, mindful chewing,
recipes, shopping list, times to
shop, order online, noticing

26. batch cooking ideas recipes/resource ingredients
breakfastLunchdinnersnacks
/ /
week beginning:
b me Plan mindfuL eating

27. Pantry:
¨ Apple cider vinegar
¨ Anchovies
¨ Arrowroot flour
¨ Capers
¨ Coconut aminos
¨ Coconut cream
¨ Coconut flour
¨ Coconut milk
¨ Coconut vinegar
¨ Coconut water
¨ Gluten free baking powder
¨ Fish sauce
¨ Maple syrup
¨ Olives
¨ Raw honey
¨ Tahini
¨ Tapioca flour
¨ Raw cacao
¨ Raw honey
¨ Vanilla extract
FrUit VegetabLeS
¨ Apples
¨ Apricots
¨ Asparagus
¨ Artichoke
b me Plan
¨ Avocados
¨ Bananas
¨ Beetroot
¨ Berries
¨ Bok choy
¨ Broccoli
¨ Brussels sprouts
¨ Cabbage
¨ Carrots
¨ Cauliflower
¨ Celery
¨ Courgette
¨ Cucumber
¨ Dates
¨ Garlic
¨ Ginger
¨ Kale
¨ Leeks
¨ Lemons
¨ Limes
¨ Lettuce
¨ Mixed herbs
¨ Mushrooms
¨ Okra
¨ Onions
¨ Pumpkins
¨ Radishes
¨ Spinach
¨ Sweet potato
SeaFOOD: wild caught
sustainably fished
¨ Barramundi
¨ Fish
¨ Gravlax
¨ Halibut
¨ Prawns
¨ Salmon
¨ Sardines
¨ Scallops
¨ Shellfish
¨ Snapper
rUMinantS:
grass fed and organic
¨ Beef
¨ Lamb
POULtry: pastured
and organic
¨ Chicken
¨ Duck
¨ Pheasant
¨ Turkey
¨ Quail
PrOCeSSeD Meat:
grass-fed and organic
¨ Nitrate-free Bacon
¨ Organic deli meat
¨ Organic sausage
eggS: organic
UnreFineD COLD
PreSSeD OrganiC OiLS:
¨ Avocado oil
¨ Coconut oil
¨ Extra virgin olive oil
¨ Palm Oil
¨ Macadamia Oil
FatS:
¨ Duck Fat
¨ Ghee
¨ Lard
¨ Tallow
OFFaL:
¨ Bone broth
¨ Heart
¨ Kidney
¨ Liver
nUtS SeeDS:
¨ Almonds
¨ Brazil nuts
¨ Cashew nuts
¨ Chia seeds
¨ Flax seeds
¨ Hazel nuts
¨ Macadamia nuts
¨ Pistachio nuts
¨ Pumpkin seeds
¨ Sunflower seeds
SPiCeS
¨ Cardamom
¨ Cinnamon
¨ Cumin
¨ Himalayan sea salt
¨ Nutmeg
¨ Paprika
HerbS
¨ Basil
¨ Chives
¨ Coriander
¨ Dill
¨ Parsley
¨ Thyme
www.nourishthesoLution.com
reSOUrCeS: pinterest, blogs, fb, cooking books,
internet, paleo thermomix
shopping ideas
mindfuL eating