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Wellbeing Blog


Posted by Michelle Walley on Sep 12, 2023 9:14:30 AM
Michelle Walley

Welcome to your MCI Wellbeing Blog for September!

This month we are talking about Self-care.

Self-care refers to a set of practices and activities that individuals engage in to promote their physical, mental, and emotional well-being. It involves taking deliberate actions to care for oneself and maintain a healthy and balanced lifestyle. Self-care is essential for managing stress, preventing burnout, and maintaining overall health and happiness.

  1. Here are some practical tips to help you incorporate self-care into your daily routine:
  3. 1. Schedule Self-Care Time:
    • Treat self-care as an appointment by scheduling it into your calendar. Allocate specific time slots for self-care activities just like you would for work meetings or tasks.
  4. sef care mci institute
  5. 2. Set Boundaries:
    • Establish clear boundaries between work and personal life. Avoid bringing work home or allowing it to encroach on your personal time whenever possible.
  7. 3. Prioritize Sleep:
    • Ensure you get enough quality sleep. Poor sleep can negatively impact your performance and well-being. Stick to a consistent sleep schedule.
  9. 4. Take Short Breaks:
    • Throughout the workday, take short breaks to stretch, walk, or practice deep breathing. These moments can help you recharge and reduce stress.
  11. 5. Practice Mindfulness:
    • Incorporate mindfulness exercises into your daily routine, even if it's just for a few minutes. This can help you stay present and reduce stress.
    • Mindfulness is the practice of being fully present and aware of your thoughts, feelings, sensations, and the environment without judgment. It involves focusing your attention on the present moment. Here's a simple example of how to practice mindfulness:


Mindful Breathing Exercise:

    1. 1. Find a Quiet Space: Choose a quiet and comfortable place where you won't be disturbed.

      2. Sit or Lie Down: You can sit on a chair with your feet flat on the floor or lie down on your back. Keep your back straight but not rigid.

3. Close Your Eyes (Optional): Closing your eyes can help you minimize external distractions, but it's not necessary if you prefer to keep them open.

4. Focus on Your Breath: Bring your attention to your breath. Notice the sensation of the breath as it enters and leaves your body.

5. Breathe Naturally: Allow your breath to flow naturally, without trying to control it. Observe the rise and fall of your chest or the sensation of the breath in your nostrils.
Breathing Exercise MCI Institute
6. Mindful Observation: Pay attention to the details of your breath. Notice the temperature, the rhythm, the length of each inhalation and exhalation.

7. Thoughts and Distractions: As you practice, you may notice that your mind begins to wander. This is normal. When you notice your thoughts drifting away, gently bring your focus back to your breath without self-criticism. 

8. Non-Judgmental Awareness: Practice observing your thoughts and sensations without judgment. If you notice any judgments or evaluations, simply acknowledge them and return your attention to your breath. 

9. Continue: Practice this mindful breathing exercise for a few minutes to start with. You can gradually increase the duration as you become more comfortable with the practice.

10. End Mindfully: When you're ready to conclude the practice, take a few deep breaths, gently open your eyes (if they were closed), and take a moment to reflect on how you feel.

This simple mindfulness exercise can help you become more grounded and present in the moment. It's a foundational practice that can be integrated into your daily life to reduce stress, improve focus, and enhance your overall well-being. You can also apply mindfulness to various activities, such as mindful eating, walking, or even washing the dishes, by paying full attention to the experience without distraction. Over time, mindfulness can become a valuable tool for managing stress and increasing your overall sense of mindfulness and self-awareness.

  • Need assistance as a student at MCI?
  • Do you require assistance with your studies at MCI? Do you need a role play partner? Be reminded, to please reach out to your mentor. Finally, you always have the option and are encouraged to interact with other students by joining the MCI Student Facebook page.

Join our group here

All the best!

By Michelle Walley

Michelle Walley is a Smart and Skilled Student Mentor, working in MCI 2 years. She is currently studying Cert IV in Human Resource Management. She works across a number of qualifications helping our students to achieve their goals.