We often think of mindfulness as sitting quietly, closing our eyes, and trying not to think. In reality, mindfulness can be much more practical. It is about becoming aware of what is happening in our bodies and surroundings and using that awareness to help us regulate.
Chapter 2 of The Mandt System curriculum introduces several mindfulness activities that focus on sensory grounding, bottom-up brain regulation, breathing, and motor regulation. These approaches are important because sometimes we need to help the body regulate before asking the brain to reason. Research on bottom-up regulation similarly describes breathing, sensory experiences, and movement as ways of influencing physiological arousal and supporting regulation.
Four Simple Mindfulness Practices
1. Sensory Grounding
Stop and intentionally notice what is around you. What can you see, hear, smell, taste, or feel? Paying attention to sensory information can bring our attention back to the present instead of remaining focused on whatever is causing stress.
2. Bottom-Up Regulation
When we become overwhelmed, reasoning with ourselves may not always be the best first step. Start with the body. Notice your feet on the floor, change your posture, stretch, hold something with an interesting texture, or focus on another physical sensation. Body-based mindfulness practices can provide sensory information that influences regulation from the “bottom up.”
3. Breathing
Take a slow, comfortable breath in and allow yourself to exhale slowly. Repeat several times while paying attention to how breathing feels in your body. Controlled breathing has connections to brain systems involved in emotion and arousal, making the breath a readily available regulation tool.
4. Motor Regulation
Sometimes being still isn’t what the body needs. Try walking, stretching, gently rocking, or using another repetitive movement. Movement can provide sensory and motor input that helps us reconnect with our bodies and regain a more regulated state.
Regulation Before Reaction
One of the most useful lessons from mindfulness is that we don’t have to react immediately to everything we feel.
When we recognize that we are becoming stressed, frustrated, or overwhelmed, we can use our senses, breathing, and movement to help regulate ourselves before deciding what to do next.
This fits naturally with The Mandt System’s relationship-focused approach: when we are more aware of and able to regulate ourselves, we are better prepared to interact with others in ways that support dignity, respect, and healthy relationships.
Dr.Charla Heddin, Mandt Faculty
