MINDFULNESS: Weeks One-Four Practices from Lisle Township

“Mindfulness means paying attention in a particular way: on purpose,

in the present moment and nonjudgmentally.”

 ~ Jon Kabat-Zinn

University of Massachusetts Medical School

 September is often a time of new beginnings and busy schedules. With that in mind, we offer you the opportunity and following resources to get your second “new year” off to a mindful start.

Whether you’re new to mindfulness or not, here is a plan to stay on track and easily fold it into your days. You’ll find ways to take mindful pauses to renew and refresh as well as manage in the moment with calm and intention.

Mindfulness is an age-old practice that is scientifically validated to increase personal well-being and resiliency. Its benefits include: stress reduction, mental clarity, increased energy, and mood regulation and relaxation. The more you practice and find what works for you the greater the potential benefit.

Here are four weeks worth of individual practices to try out and practice whenever is most convenient for you. Tips to help you practice are also posted below. For individual sessions contact Counselor Sarah Breithaupt at SarahB@LisleTownship.com.


There are always new things to try to find what works best for you. Use throughout the week to cultivate inner peace for a calmer life. Following are MP3 audios to help guide your practice and adapt to your life:

WEEK ONE: “Welcome to Mindfulness”

Breathe in the Calm


Relax from Head to Toe


 Mindful Movement


WEEK TWO: “Be Right Where You Are”

Drop Into the Moment


Cue-Controlled Relaxation


Smiling Meditation


WEEK THREE: “Letting Go”

Heart-Focused Breathing


Mindful Watching


Let Your Cares Float Away Visualization


WEEK FOUR: “Good Energy”

Restore Your Energy


Sphere of Light Energy



Tips for Best Practice

  • Find a quiet spot where you won’t be interrupted, electronically or otherwise. Get comfortable.
  • To best focus, go deep and let go of your surroundings—particularly during meditations and visualizations. It’s often helpful to close your eyes, gaze downward or at a fixed point or object like a lit candle.
  • Try out different times of the day and different settings. Mindfulness is an excellent way to start and prepare for your day as well as end it on a calm note for a restful night’s sleep.
  • Easy to do, easy to forget: Set reminder alerts on your cell phone or computer for regular intervals of simple practice, such stopping for a moment of stillness or mindful breathing. You could also pair it with something you do regularly, like sitting down to eat or transitioning between tasks or rooms.

Mindfully yours,

Sarah Breithaupt, MSEd, LCPC

Director of Youth & Family Services, Lisle Township


(630) 968-2087, ext. 14