Family and Consumer Sciences

Live Smart Ohio

Ohio State University Extension

Patrice Powers-Barker

Avatar for Patrice Powers-Barker

A Day of Mini Mindfulness Practices

There are many great examples of mindfulness practices in self-help books, in-person classes, online courses, smartphone apps, and audio and video recordings! Although you are always encouraged to utilize longer practices, “even a relatively small amount of mindfulness practice can be beneficial” (Strohmaier, Jones, and Cane, 2021, p.198). These practices can be used whenever you’d […]

WRITTEN BY: Patrice Powers-Barker, OSU Extension, Lucas County, Family and Consumer Sciences Educator

REVIEWED BY: Misty Harmon, OSU Extension, Perry County, Assistant Professor, Family and Consumer Sciences

SOURCES:

  • 10-Minute Guided Meditation to Boost Focus and Motivation, Headspace, https://www.youtube.com/watch?v=6TH2hY1s-Oc
  • Body Scan, Rob Davies and Heidi O'Donoghue, Utah University of Health, https://accelerate.uofuhealth.utah.edu/resilience/practice-body-scan
  • Chair Yoga Sun Salutations: Two Ways, Donna Freeman, https://www.youtube.com/watch?v=XDfEk9oX73g
  • Chris Bergstorm, Three Senses Mindfulness Activity for Kids, Teens and Grown-ups, http://blissfulkids.com/three-senses-mindfulness-activity-kids-teens-grown-ups/
  • Easing Pain, Patrice Rancour, Wexner Medical Center. Adapted from Guided Meditations, Explorations, and Healings by Dr. Stephen Levine https://wexnermedical.osu.edu/-/media/files/wexnermedical/patient-care/healthcare-services/integrative-medicine/mp3-files/guided-imagery/easing-pain.mp3
  • Guided Meditations, Diana Winston, UCLA, https://www.uclahealth.org/uclamindful/guided-meditations
  • Kindness Meditation, John Schorling, University of Virginia, School of Medicine, Mindfulness Center. https://med.virginia.edu/mindfulness-center/continue-your-practice/audio-recordings/
  • Labeling Feelings Meditation when you are noticing repetitive thought patterns or strong feelings, Mindfulness Institute for Emerging Adults https://mindfulnessinstituteforemergingadults.com/student-resources/free-guided-meditations/
  • Mindful Breathing: Roberto P. Benzo, Mayo Clinic, https://www.mayo.edu/research/labs/mindful-breathing/audio-files
  • Mindful Eating, Dr. Cynthia Powell, University of North Texas Health Science Center at Fort Worth, https://www.youtube.com/watch?v=GM6bIexyKSM
  • Mindful Walking, Sophia Brockman, University of North Texas Health Science Center at Fort Worth, https://www.youtube.com/watch?v=ctvUwCCdTEk&list=PLX_OiPkQWfwOvUpFR3Q_MQWOjKipyeQ7g&index=5
  • Navigate the Sunday Scaries. Headspace https://www.youtube.com/watch?v=XOJTl5FszXY
  • Pixel Thoughts, A 60-second meditation tool to help clear your mind, Marc Balaban, https://pixelthoughts.co/
  • Setting an Intention, Headspace, https://www.youtube.com/watch?v=XTqforiHL7Q
  • Sleeping Deeply, Easily, Restfully, Patrice Rancour, Wexner Medical Center. https://wexnermedical.osu.edu/-/media/files/wexnermedical/patient-care/healthcare-services/integrative-medicine/mp3-files/guided-imagery/sleeping-deeply.mp3

REFERENCES:

  • Fuller, J. L., & Fitter, E. A. (2020). Mindful Parenting: A Behavioral Tool for Parent Well-Being. Behavior analysis in practice, 13(4), 767–771. https://doi.org/10.1007/s40617-020-00447-6
  • Gu, J., Cavanaugh, K., and Strauss, C., (2018). Investing the specific effects of an online mindfulness-based self-help intervention on stress and underlying mechanisms. Mindfulness: 9:1245-1257. https://doi.org/10.1007/s12671-017-0867-y
  • Mantzios, M., & Giannou, K. (2018). A Real-World Application of Short Mindfulness-Based Practices: A Review and Reflection of the Literature and a Practical Proposition for an Effortless Mindful Lifestyle. American journal of lifestyle medicine, 13(6), 520–525. https://doi.org/10.1177/1559827618772036
  • Miles, E., Matcham, F., Strauss, C. et al. Making Mindfulness Meditation a Healthy Habit. Mindfulness 14, 2988–3005 (2023). https://doi.org/10.1007/s12671-023-02258-6.
  • Powers-Barker, (2025). Introduction to Mindfulness, HYG-5243 Factsheet, Ohioline, Ohio State University Extension, https://ohioline.osu.edu/factsheet/hyg-5243
  • Ribeiro, L., Atchley, R. M., & Oken, B. S. (2018). Adherence to Practice of Mindfulness in Novice Meditators: Practices Chosen, Amount of Time Practiced, and Long-Term Effects Following a Mindfulness-Based Intervention. Mindfulness, 9(2), 401–411. https://doi.org/10.1007/s12671-017-0781-3
  • Sparacio, A., IJzerman, H., Ropovik, I. et al. Self-administered mindfulness interventions reduce stress in a large, randomized controlled multi-site study. Nat Hum Behav 8, 1716–1725 (2024). https://doi.org/10.1038/s41562-024-01907-7
  • Strohmaier, S., Jones, F.W. & Cane, J.E. Effects of Length of Mindfulness Practice on Mindfulness, Depression, Anxiety, and Stress: a Randomized Controlled Experiment. Mindfulness 12, 198–214 (2021). https://doi.org/10.1007/s12671-020-01512-5

Cultivating Loving-Kindness

Loving-kindness practice, also known as Metta meditation, can increase benevolence in our lives. Metta has also been translated as universal goodwill or loving-friendliness or unconditional positive regard and has been used for thousands of years. Research on this type of mindfulness practice has shown increased happiness, feeling more connected to others, and some have found […]

WRITTEN BY: Patrice Powers-Barker, OSU Extension, Lucas County, Family and Consumer Sciences Educator

REVIEWED BY: Shannon Carter, OSU Extension, Fairfield County, Family and Consumer Sciences, Assistant Professor

REFERENCES:

  • Crawford, J. (n.d.) Mindful parenting for parents and caregivers, Washington State University Extension, https://pubs.extension.wsu.edu/mindful-parenting-for-parents-and-caregivers
  • Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J., & Finkel, S. M. (2008). Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal of Personality and Social Psychology, 95, 1045-1062.
  • Hofmann, S. G., Grossman, P., & Hinton, D. E. (2011). Loving-kindness and compassion meditation: potential for psychological interventions. Clinical psychology review, 31(7), 1126–1132. https://doi.org/10.1016/j.cpr.2011.07.003 https://pmc.ncbi.nlm.nih.gov/articles/PMC3176989/
  • Loving Kindness Meditation, Greater Good in Action, https://ggia.berkeley.edu/practice/loving_kindness_meditation
  • Loving-Kindness Meditation, University of Illinois, Urbana-Champaign, https://extension.illinois.edu/sites/default/files/loving-kindness_meditation.pdf
  • Metta Meditation: A Complete Guide to Loving-Kindness, Lion’s Roar https://www.lionsroar.com/metta-meditation-guide/
  • Neff, K. (2021), Cultivating loving kindness https://self-compassion.org/blog/cultivating-loving-kindness/
  • Williard, C. (2019), A Kindness Practice for Families, mindful, https://www.mindful.org/kindness-practice-families-christopher-willard/
  • Wong G, Sun R, Adler J, Yeung KW, Yu S and Gao J (2022) Loving-kindness meditation (LKM) modulates brain-heart connection: An EEG case study. Front. Hum. Neurosci. 16:891377. doi: 10.3389/fnhum.2022.891377 https://www.frontiersin.org/journals/human-neuroscience/articles/10.3389/fnhum.2022.891377/full

Making Every Day Sweet

While there might be an expectation of cards, gifts, or candy to be shared by romantic couples on Sweetest Day (third Saturday in October), this tiny bit of history reminds us to make it a celebration of kindness, time, and love. In the early 1920s, Herbert Birch Kingston worked at a candy company in Cleveland, […]

WRITTEN BY: Patrice Powers-Barker, OSU Extension, Lucas County, Family and Consumer Sciences Educator

REVIEWED BY: Caitlin Mathews-Smith, OSU Extension, Guernsey County, Family and Consumer Sciences Educator

PHOTO CREDITS:

  • Pixabay

SOURCES:

  • Davoodvandi, M. Navabi Nejad, S. Farzad, V. (2018). Examining the Effectiveness of Gottman Couple Therapy on Improving Marital Adjustment and Couples' Intimacy. Iranian Journal of Psychiatry. 2018 Apr;13(2):135-141. PMID: 29997659; PMCID: PMC6037577.
  • Dollard, C., (2024). Invest in Your Relationship: The Emotional Bank Account, The Gottman Institute. https://www.gottman.com/blog/invest-relationship-emotional-bank-account/
  • How Sweet It Is: The History of Sweetest Day, Ohio Memory, A Collaborative Program of the Ohio History Connection and the State Library of Ohio https://ohiomemory.ohiohistory.org/archives/5519
  • PAX Tools - Emotional Deposits, PAXIS Institute, https://youtu.be/I80VhmAT2fU
  • PAX Tools - Kudos Notes, PAXIS Institute, https://www.youtube.com/watch?v=xE2iCC_xyVQ
  • PAX Tools, PAXIS Institute, https://www.paxis.org/community-based-programming/
  • Poulsen, S. (n.d.), Purdue Extension, A Fine Balance: The Magic Ratio to a Healthy Relationship. https://www.extension.purdue.edu/extmedia/cfs/cfs-744-w.pdf
  • Stanley, S., Kline Rhoades, G., Markman, H. (2006). Sliding Versus Deciding: Inertia and the Premarital Cohabitation Effect. Family Relations. https://doi.org/10.1111/j.1741-3729.2006.00418.x
  • Sweetest Day, Hallmark, https://corporate.hallmark.com/holidays-occasions/sweetest-day/

Here Comes the Sun, Sun Meals, and Sun Bucks!

School’s out and it’s time for Sun Meals, formerly known as the Summer Food Service Program. “Summer should be an exciting time for children to enjoy time with friends, engage in sports, or spend time at a pool. But for children who receive free and reduced-price meals at school, summer can mean hunger. Just like […]

WRITTEN BY: Patrice Powers-Barker, OSU Extension, Lucas County, Family and Consumer Sciences Educator

REVIEWED BY: Suzanne Saggese, Program Specialist, Community Nutrition, OSU Extension, Lucas County

SOURCES:

  • Ohio, Department of Education and Workforce, https://education.ohio.gov/Topics/Student-Supports/Food-and-Nutrition/Summer-Food-Service-Program
  • Ohio, Department of Jobs and Family Services, https://jfs.ohio.gov/about/local-agencies-directory
  • USDA, Food and Nutrition Service, https://www.fns.usda.gov/summer/sunmeals

Top Ten Tips for Practicing Mindfulness

Mindfulness is a wellness tool. Mindfulness supports a healthy life just like brushing and flossing teeth, getting a good night’s sleep, staying hydrated, and adding physical movement to the day. Mindfulness practice is considered safe for healthy individuals but is not recommended to use in place of health care. As mindfulness practice can offer complementary […]

WRITTEN BY: Patrice Powers-Barker, OSU Extension, Lucas County, Family and Consumer Sciences Educator

REVIEWED BY: Misty Harmon, OSU Extension, Perry County, Family and Consumer Sciences

PHOTO CREDITS:

  • pixabay

SOURCES:

  • Cahn, B., & Polich, J. (2006). Meditation states and traits: EEG, ERP and neuro-imaging studies. Psychological Bulletin. 132:180-211.
  • Cavanagh, K., Strauss, C., Forder, L., and Jones, F. (2014). Can mindfulness and acceptance be learnt by self-help? A systemic review and meta-analysis of mindfulness and acceptance-based self-help interventions. Clinical Psychology Review, 34, 118-129.
  • Mindful Breathing: Robert P. Benzo. (1998-2024). Mayo Clinic. https://www.mayo.edu/research/labs/mindful-breathing/audio-files
  • Mindfulness Exercises, (2024). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
  • OSU handout - https://bpb-us-w2.wpmucdn.com/u.osu.edu/dist/b/7275/files/2020/08/Mindfulness-Ideas-and-Activities.pdf
  • Powers-Barker, P., Carter, S., and Worthington, T. (2019). Mindful Wellness. OSU Extension Publications. https://extensionpubs.osu.edu/mindful-wellness/
  • Powers-Barker, (2015). Introduction to Mindfulness, HYG-5243 Factsheet, Ohioline, Ohio State University Extension, https://ohioline.osu.edu/factsheet/hyg-5243
  • Powers-Barker, (2015). Spilt Milk – To Cry or not to Cry. Ohio State University Extension. Family and Consumer Sciences Live Smart Ohio. https://livesmartohio.osu.edu/mind-and-body/powers-barker-1osu-edu/spilt-milk-to-cry-or-not-to-cry/
  • Sparks, D. (2019). Mayo Mindfulness: Meditation is Good Medicine. Mayo Clinic. https://newsnetwork.mayoclinic.org/discussion/mayo-mindfulness-meditation-is-good-medicine/

Winter Sowing

Have you ever wanted to garden during the winter? Winter Sowing is an easy and resourceful way to grow seedlings! You only need a few supplies and a small space outdoors. Supplies: Clear container(s) – reused plastic containers such as milk or water jugs (without lids), to-go containers from restaurants, or even deep aluminum pans […]

WRITTEN BY: Danae Losey, AmeriCorps Member, Extension Public Health AmeriCorps, OSU Extension, Lucas County and Patrice Powers-Barker, Family and Consumer Sciences

REVIEWED BY: Amy Stone, OSU Extension Lucas County, Agriculture and Natural Resources

PHOTO CREDITS:

  • Danae Losey
  • Patrice Powers-Barker

SOURCES:

  • Hernandez, Lori. (2023). Winter Sowing. Three Acre Farm. https://www.threeacrefarm.net/blog/2019/1/21/winter-sowing
  • Maupin, Kelly. (2022). Jump Start Your 2023 Garden with Winter Sowing. Washington State University, Skagit County Extension Master Gardener Program. https://s3.wp.wsu.edu/uploads/sites/2073/2023/02/Winter-Sowing-Jump-Start-1.pdf
  • Moore, Molly, and Smith, Marlene. All the Dirt on Winter Sowing. University of Maryland Extension, Charles County Master Gardener. https://extension.umd.edu/sites/extension.umd.edu/files/2021-12/All%20the%20Dirt%20on%20Winter%20Sowing%20Power%20Point.pdf
  • Native Seeds of Fortitude: Winter Seed Sowing. Cornell Cooperative Extension. Putnam County. https://cceputnamcounty.org/resources/native-seeds-of-fortitude-winter-seed-sowing
  • Ohio Victory Gardens https://u.osu.edu/ohiovictorygardens/sowing-the-seeds/
  • Voll-Wallace, Lori. (2021). Starting Seeds in Winter. Penn State Extension, Master Gardener. https://extension.psu.edu/starting-seeds-in-winter
  • Winter Seed Sowing. (2019). University of Illinois Urbana-Champaign. College of Agricultural, Consumer & Environmental Sciences. Illinois Extension. https://extension.illinois.edu/news-releases/winter-seed-sowing
  • Winter sowing method. NAL Agricultural Thesaurus. U.S. Department of Agriculture. https://agclass.nal.usda.gov/vocabularies/nalt/concept?uri=https://lod.nal.usda.gov/nalt/69779
  • Winter sowing, to fend off the winter blues! Ohio State University Extension. https://u.osu.edu/ohiovictorygardens/2024/01/09/winter-sowing-to-fend-off-the-winter-blues/

Footer

Need Assistance?

If you are having issues logging into the site, need assistance with updates, or need to request an alternate format please send an email to the EHE Service Desk at servicedesk@ehe.osu.edu stating the nature of your issue and we will assist you. Thank you.
Are you a Live Smart Ohio Author? Log in here!

Follow us!