Week 7: Mindfulness

"Paying attention to the present moment with intention, while letting go of judgment as if your life depends on it."

-Dr. Jon Kabat-Zinn


Mindfulness is a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.


Research shows that there are many benefits of being mindful, including: Shapiro et. al (2006)

  • Reduced rumination
  • Stress reduction
  • Boosts in working memory
  • Less emotional reactivity
  • More relationship satisfaction

Challenge #1: Visit the UCSB Labyrinth!

Schedule a time this week to visit the labyrinth near Campus Point. Put your phone on silent and just mindfully walk the labyrinth!


More info and how to get there can be found here.


"Before entering the labyrinth we need only take a few moments to think about what’s worrying us. After that, we should clear our mind, and let it go wherever it may as we walk the path. It is said that in this way we can gain great insight into our concerns. The path is continuous and has only one entrance, which serves as the exit once the path is completed. It is believed that it represents a journey to our own center and back again out into the world. Labyrinths have long been used as meditation tools. It is a metaphor for one’s life journey." -Silvia Uribe

It all started when...

Challenge #2: Schedule in 3 short meditations this week!

This week, set aside 5-10 minutes at the start or end of your day to listen to a short meditation.

Aim to do this for at least 3 days of the week and see how you feel afterwards. If this particular one does not work for you, there are plenty of other videos you can find online for free!


Try to focus your attention on the guided meditation and if you find your thoughts wandering, just be aware of this and guide yourself back to the words in the meditation.


References & Resources

Shapiro, S.L, Carlson, L.E., Astin, J.A, Freedman, B.,(2006), Mechanisms of Mindfulness. Journal of Clinical Psychology. Volume 62, Issue 3, 373-386. 10.1002/jclp.20237



Greeson, J. M. (2009). Mindfulness research update: 2008. Complementary health practice review.



You're done for the week and with the entire challenge!


Go ahead and click the link below to tell us how the challenges went for you.