Students and staff are encouraged to submit their questions for English teacher Jennifer Passler regarding mindfulness. Questions can be submitted via email at [email protected]. Students and staff who submit a question will receive a coupon for a free drink at the Arrowhead Coffee Shop in room N190.  

Passler will respond to questions through the article in an advice column format.  

“I’ve been stressed out and wanting to relax more.  The problem is I don’t have enough time to meditate or do yoga!  Do you have any suggestions on quick ways to relieve stress or make time to take breaks?” Anonymous Student

Yes! Choose one action that you do everyday and tie this quick meditation practice to it.

Just Breathe

Your breath is always with you, so it’s the perfect place to start.

As you breathe, use this short breathing mantra: 

• “Breathing in, I know that I am breathing in. Breathing out, I know that I am breathing out.”

With each in-breath, you can think of the nourishing oxygen you’re bringing into your body, and notice the soothing quality of the breath. With each out-breath, be conscious of your body responding to the moment of pause.

Choose a signal to remind you to breathe consciously.

• An auditory clue? Everytime you hear a bell or a buzz…
• A visual cue? Everytime you see the color orange or a stop sign…
• A physical cue? Everytime you walk through a doorway or pick up your phone…

Want a longer explanation of this practice? 

Just Breathe

Your breath is always with you, so it’s the perfect place to start.

First, choose a signal to remind you to breathe consciously.

• An auditory clue? Everytime you hear a bell or a buzz…
• A visual cue? Everytime you see the color orange or a stop sign…
• A physical cue? Everytime you walk through a doorway or pick up your phone…

Now, breathe consciously.

As you breathe, you can bring to your mind this short breathing mantra: 

• “Breathing in, I know that I am breathing in. Breathing out, I know that I am breathing out.”

With each in-breath, you can think of the nourishing oxygen you’re bringing into your body, and notice the soothing quality of the breath. With each out-breath, be conscious of your body responding to the moment of pause.

Mantra Variations

Breathing in, third hour is starting.

Breathing out, I am focused.

Breathing in, eighth hour is over.

Breathing out, I release my focus on this class.

Breathing in, I have arrived at home.

Breathing out, I am present.

Breathing in, I notice the tension in my neck.

Breathing out, I release this tension with my breath.

Breathing in, I am nervous (angry, sad).

Breathing out, I hold my anxiety (anger, sadness) with kindness

Think about all the times you can use mindful breathing to calm and focus to your day: at the beginning of class; anytime you have to wait (red light, in line); while listening to someone; before tests, a competition, or performance; before getting out of bed in the morning or before falling asleep.

Through the awareness of my breath, I can cross the bridge from stress to stillness.