Mindful Making
Take a moment to slow down, breathe, and reconnect. Mindful Making offers you simple, creative ways to pause and care for your well-being—right here on campus and wherever you are.
These hands-on activities and reflective practices are designed to help you reduce stress, build resilience, and find balance in the midst of a busy semester. Whether you’re crafting, writing, or exploring a new hobby, you’ll discover that taking time for yourself is a powerful way to recharge and refocus.
Why Mindful Making?
Being a student means juggling a lot - classes, work, relationships, and responsibilities. Mindful Making encourages you to:
- Be present. Step away from distractions and tune in to what you're creating.
- Practice self-care. Creative expression can be restorative, helping you feel more grounded.
- Build connection. Shared experiences bring us together, whether your're making art alone or with friends.
Mindful Writing
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Practicing gratitude can increase positive emotions and boost your overall well-being. At the end of the day, write down three things that went well or brought you joy. Reflect on why each moment mattered and what you’re grateful for. Add a doodle if you’d like. Try this daily for a week to see the impact.
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Explore how you’re feeling with these prompts:
- What has changed in your day-to-day life?
- What have you lost or discovered through these changes?
- What positive shifts have you noticed?
- How are you supporting yourself and others?
- What have you learned about yourself, your community, or your priorities?
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Write a letter to your future self. Use this space to share hopes, worries, gratitude, or dreams. When you read it later, you’ll be reminded of your resilience and growth.
Mindful Art
Creative expression can help you process emotions, find calm, and tap into joy.
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Photography can be a powerful way to stay present.
- Take a few deep breaths and notice your surroundings.
- Begin a slow, mindful walk and observe what draws your attention.
- Pause, explore different perspectives, and capture the moment that feels most meaningful.
- Share your photo with #MindfulMaking and reflect on what you noticed.
References
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Drawing or coloring mandalas can help reduce stress, increase self-awareness, and calm your mind. Try free templates or create your own patterns in a blank circle.
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Visit art spaces on campus to slow down and observe. Explore Nature and Art Rx for ideas on where to go.
Mindful Eating
Bring attention to your meals to appreciate flavors and build healthier habits.
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Notice Your Food
Before anything goes in your mouth, take a deep breath and look at your food. Notice how much of it there is. Then consider how that relates to how hungry you feel? Has it been presented attractively? Would you have done it differently? It doesn’t matter whether your assessments are positive or negative so long as you’re taking the time to think about it.
Consider Variety
Think of trail mix as an example. Are there raisins in there, or cranberries? Are there seeds or nuts? Are there chocolate pieces? Take a minute to notice and appreciate your food’s ingredients.
Take in the Aroma
What do you notice? Does it smell sweet or savory? Does it smell stale or fresh? Can you identify some ingredients from the aroma?
Observe Texture
With every mouthful, note your food’s texture and try to put a word to it. Be specific with your description, as if you were going to write a review.
Is it Hot, Cold, Room Temperature?
Has what you’re eating been in the fridge? Is it at the ideal temperature for you or is it a little too hot or too cold? How do you like it best?
Savor the Flavors
Imagine that you didn’t see what you put in your mouth. Can you identify it? Can you, for example, tell the difference between chicken and fish? Is it the favor or is it the texture that you recognize?
References
- Harris, Cheryl. “Mindful Eating – Studies Show This Concept Can Help Clients Lose Weight and Better Manage Chronic Disease.” Today’s Dietitian, Great Valley Publishing, Mar. 2013, www.todaysdietitian.com/newarchives/030413p42.shtml.
- Ragone, Regina, and Susan Mitchell. “6 Strategies for More Mindful Eating.” Food & Nutrition, Food & Nutrition Magazine, 27 Jan. 2017, foodandnutrition.org/blogs/stone-soup/6-strategies-mindful-eating/.
Mindful Movement
Movement can ground you in the present moment and ease stress.
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Find a small space to walk slowly. Pay attention to your breath, steps, and body. After 5–10 minutes, pause and reflect on what you noticed.
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Yoga connects movement and breath to help you release tension and focus.
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Play two calming songs and simply listen. Notice sensations and thoughts as they come and go.
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Follow a tapping sequence on your body while acknowledging your stress and expressing what you’d like to feel instead. Repeat three rounds, ending with an affirmation of self-acceptance.
Mindful Meditation
Meditation isn’t about stopping your thoughts—it’s about noticing them without judgment.
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Breathe in for 6 counts, pause, and exhale for 8 counts. Repeat three times.
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Trace your fingers while breathing in and out, using your hand as a guide to stay present.
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Forest Bathing is the Japanese practice of mindfully spending time in nature and engaging with the five senses. Spending mindful time in nature can boost mood and focus. Engage all five senses as you explore a garden, trail, or green space.
Places to Explore
- The Arboretum
- Hintz Alumni Garden
- Palmer Museum Sculpture Garden
- Schreyer Garden
- HUB Lawn Gazebo
- Millennium Science Complex Garden
- Wooded path behind the Theatre Building