Family and Consumer Sciences

Live Smart Ohio

Ohio State University Extension

Mind and Body

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

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/

Finding your path to wellness webinar series presented in Spring 2024

List of webinars Mindfulness in Nature from 5/15/24 Compost, Recycle, Food Waste – Oh My! Pathways to Sustainability from 5/8/24 Finding Your Path to Wellness with Physical Activity from 5/1/24 Finding your path to wellness: Stepping outside of your confort zone from 4/24/24 Finding your path to wellness: Planning a debt free stress-free vacation from […]

Winter Slump to Winter Wake Up

Winter Wake Up steps As human beings, we all experience emotions such as sadness or grief. There are days when we feel down and other days when we feel on top of the world. It is important to note that there are differences between feeling the emotions of sadness or grief and experiencing the Winter […]

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:

  • Beat the Winter Blues: Shedding Light on Seasonal Sadness (2013). NIH News in Health. https://newsinhealth.nih.gov/2013/01/beat-winter-blues
  • Carter, S. (2014). Beating the Winter Blues. Ohio State University Extension, Live Healthy Live Well. https://livehealthyosu.com/2014/02/19/beating-the-winter-blues/
  • Harmon, M. (2021). It’s Fall Y’all and the Struggle is Real. Ohio State University Extension, Live Healthy Live Well. https://livehealthyosu.com/2021/09/28/its-fall-yall-and-the-struggle-is-real/
  • Melrose S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression research and treatment, 2015, 178564. https://doi.org/10.1155/2015/178564
  • Seasonal Affective Disorder. (2017) Family Doctor. https://familydoctor.org/condition/seasonal-affective-disorder/
  • Seasonal Affective Disorder (SAD) and Winter Blues. Penn State Behrend. (2023). https://behrend.psu.edu/student-life/student-services/personal-counseling/student-resources/seasonal-affective-disorder
  • Seasonal affective disorder: More than the winter blues. (2023). American Psychological Association. https://www.apa.org/topics/depression/seasonal-affective-disorder
  • Seasonal Affective Disorder Treatment: Choosing a Light Therapy Box. Mayo Clinic. (2023). https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/art-20048298

Life is a Journey. So is a Labyrinth.

A labyrinth might look like a maze from a distance, but closer inspection reveals that a labyrinth has a specific pattern and no dead ends. Unlike a maze that makes you concentrate and retrace your steps, the labyrinth is not a game or puzzle to figure out. Although labyrinths can follow different designs, the most […]

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

REVIEWED BY: Amy Stone, OSU Extension Lucas County, Agriculture and Natural Resources and Megan Arnold, PhD, OSU Extension Lucas and Wood Counties, Area Leader

PHOTO CREDITS:

  • Patrice Powers-Barker
  • Printable labyrinth from https://www.worldlabyrinthday.org/resources/finger-labyrinths

SOURCES:

  • Butcher HK. A Unitary Caring Theory Perspective of Labyrinth Walking Research. Nursing Science Quarterly. 2023;36(2):116-125. doi:10.1177/08943184221150258
  • Daffodil Labyrinth. (2013). University of Connecticut. https://news.extension.uconn.edu/2013/05/03/daffodil-labyrinth/
  • Directions to Make a Labyrinth. (2023). The Labyrinth Society. https://labyrinthsociety.org/make-a-labyrinth
  • Finger Labyrinths. World Labyrinth Day. https://www.worldlabyrinthday.org/resources/finger-labyrinths
  • Gersbach J. (2008). Labyrinths Find Their Way onto Hospital Grounds as Paths to Healing. The Permanente journal, 12(4), 77–80. https://doi.org/10.7812/TPP/08-045
  • Griffith, Janith (2002). Labyrinths: A pathway to reflection and contemplation. In: Clinical Journal of Oncology Nursing, 6:5, Sept/Oct, pp295-296.
  • Labyrinth and Iris collection, (2022). UT – The State Botanical Gardens of Tennessee. https://utgardens.tennessee.edu/labyrinth-and-iris-collection/
  • Lizier, D. S., Silva-Filho, R., Umada, J., Melo, R., & Neves, A. C. (2018). Effects of Reflective Labyrinth Walking Assessed Using a Questionnaire. Medicines (Basel, Switzerland), 5(4), 111. https://doi.org/10.3390/medicines5040111
  • Lois B. Small and Gladys B. Hamilton Labyrinth Garden. (2023). Ohio State University https://chadwickarboretum.osu.edu/our-gardens/lane-avenue-gardens/labyrinth-garden
  • McGee, J. S., Katzenmeyer, C., McElroy, M., Boddie, S. C., Meraz, R., McElroy, & Wood, S. (2022). Collective labyrinth walking leads to connections and insights for contemplative activism in the context of the COVID-19 pandemic and other social concerns. Manuscript in Preparation.
  • New to the Labyrinth? (2022) Veriditas. https://www.veriditas.org/New-to-the-Labyrinth.
  • World-Wide Labyrinth Locator. (2023). Locate at local labyrinth: https://labyrinthlocator.com/home

Summer Safety

Summer is here! It’s the season for enjoying nature, family, delicious summer foods, and outdoor activities! While we’re having summer fun, we still need to be mindful of safety. Stay safe and prepare for these activities. Food Safety Grilled and picnic foods are some of the best things about summer. To keep your loved ones […]

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

REVIEWED BY: Amanda Bohlen, OSU Extension, Washington County, Family and Consumer Sciences

PHOTO CREDITS:

  • Pixabay

REFERENCES:

  • 10 Open Water Safety Tips. National Drowning Prevention Alliance (NDPA). https://ndpa.org/10-open-water-safety-tips/
  • Summer Safety Tips. American Red Cross. https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies/summer-safety.html#:~:text=Summer%20is%20a%20great%20time,vegetables%2C%20cheeses%2C%20and%20desserts.
  • (2023, April 18). Sun Safety. Centers for Disease Control and Prevention. https://www.cdc.gov/cancer/skin/basic_info/sun-safety.htm
  • Zoonotic Disease Program-Ohio Department of Health. https://odh.ohio.gov/know-our-programs/zoonotic-disease-program

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