1.1 Mindful Moments

TUZA – Time To Breathe

Tip 

Harnessing the power of the breathe is a useful skill in mitigating strong emotions and unpleasant experiences.

Core Competencies
Self-Awareness
Self-Management

Materials
None

Time
10 Minutes

0.00

SELF-MANAGEMENT

A 3-minute breathing practice that anchors awareness to our thoughts, feelings and body sensations in the present moment. We call our core mindfulness practice TUZA.

SELF-MANAGEMENT

A consistent daily breathing practice can help us connect to the present moment, better manage stress, reduce reactivity and in turn, increase overall well-being.

SELF-MANAGEMENT

  1. Invite participants to sit in a circle.
  2. Play the guided practice or read the instructions below.
  3. Once the activity has concluded, take a brief pause, and then engage the group in a dialogue about their experience. Use the prompt below as a jumping off point.

DIALOGUE PROMPT

Describe your experience using one word or image.

LEADING TUZA

  1. Sit in a comfortable position. Allow both soles of your feet to connect to the floor
  2. Rest your hands on your thighs and let your shoulders drop.
  3. Gently close your eyes or look for a reference point somewhere on the floor where you can return your eyes when they get distracted.
  4. Let your spine grow tall and noble like the trunk of a tall tree.
  5. Take a moment to notice how your body feels as you bring your attention to the flow of your breath.
  6. You don’t need to breathe in a special way. Your body knows how to breathe.
  7. Simply notice each breath coming into the body with an in-breath, and leaving the body with an out-breath.
  8. If you notice your mind is caught up in thoughts, concerns, emotions or body sensations, know that this is normal.
  9. Notice what is distracting you and gently let it go without judgment, by redirecting your attention back to the breath.
  10. Keep escorting your attention back to the experience of breathing.
  11. Allow each in-breath to be a new beginning and each out-breath to be a letting go.
  12. When you are ready, slowly bring your attention back to your surroundings and let how you feel now guide you.

TUZA – Time To Breathe

1.1 – TAKE FIVE

rethink: reducing reactivity

1.2 – TUZA – Time to Breathe

rethinkg: strengthening awareness

1.3 – MINDFUL LISTENING

rethink: building focus

1.4 – MINDFUL WALKING

rethink: slowing down

1.5 – BODY SCAN

rethink: connecting to body wisdom