Family and Consumer Sciences

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Ohio State University Extension

mindfulness

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

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 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

FCS February

When we think of February, a few celebrations come to mind: American Heart Month, Black History Month, Groundhog Day, Super Bowl Sunday, Valentine’s Day, and President’s Day. Family and Consumer Sciences (FCS) Educator Day probably isn’t something you’ve heard about, but it takes place this year on February 15th and highlights the field of study […]

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

REVIEWED BY: Amy Meehan, Healthy People Program Specialist, State Office, Family and Consumer Sciences

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