Mindfulness techniques help us become more resilient to life’s challenges. Amy Roberts, LCSW and Mindfulness Meditation Teacher at RBOI, says that developing a nonjudgmental, beginner’s mind is key. “Be aware of your reactions, your thoughts, your body, but in a way that’s patient and trusting,” she explains. “Don’t judge your reactions as right or wrong, or good or bad, but have a childlike curiosity about your feelings, emotions, or responses. It’s really extending a kindness inward, but also to those around you.” She points to studies showing that mindfulness improves memory and concentration. Mindfulness can also decrease stress, anxiety, and depression, while improving quality of life and one’s ability to cope. Roberts offers free Friday meditation sessions on Zoom, for anyone to access. RBOI patients age 55 and older can attend free in-person meditation sessions in Ocala on Tuesdays, noon-1pm, at One Health Center, SW 17th Ave. To learn more about RBOI mindfulness programs, call Roberts at 352-732-0277. You can also access meditation videos at any time on RBOI’s guided meditation page, RBOI.com, under the “Cancer Support” tab.
Take a Rest STOP
How do you create internal peace in the midst of disruption? Roberts recommends the STOP technique. S means Stop. Pause whatever you’re doing. It may help to picture a big STOP sign in your head. T means Take a big, slow breath. Fill your lower and middle belly, widen your chest up to the top, and then reverse that fl ow down to the belly button. Take those breaths for however long you need to. O means Observe. “We’re observing without judging ourselves,” Roberts says. “With a sense of kindness, the way you would with a friend. What’s going on right now? Am I hungry? Am I tired? What do I need?” P means Perceive whatever you need in that moment. Maybe you need to say, “I’ll get back to you tomorrow” or take a brief walk outside. For some people, prayer provides a sense of stillness. The STOP technique is an internal exercise. “It’s something you can do when something is really triggering you,” Roberts explains. “Nobody has to know what you’re doing, but you can do it quietly for yourself. And the more times you use it, the more it becomes the default.”
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