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

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