Jairon Castellanos BoteoMy name is Jairon Castellanos Boteo, and I am the First-Year Advisor for GEAR UP at Truckee Meadows Community College (TMCC). I also am a Recruiter here at TMCC.  In my role, I have the opportunity to assist first-year college students as they transition from high school to higher education. I also help students apply and go to college after high school.

I believe that the time after high school is the most important time for growth. This is where you learn a lot about yourself and you grow to be the best you can be. This is why we need to practice mindfulness. Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not be overly reactive or overwhelmed by what’s going on around us. Here are some basics of mindfulness practice.

  1. Take a seat. Find a place to sit that feels calm and quiet to you.
  2. Set a time limit. If you’re just beginning, it can help to choose a short time, such as 5 or 10 minutes.
  3. Notice your body. You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, in lotus posture, you can kneel—all are fine. Just make sure you are stable and in a position you can stay in for a while.
  4. Feel your breath. Follow the sensation of your breath as it goes out and as it goes in.
  5. Notice when your mind has wandered. Inevitably, your attention will leave the sensations of the breath and wander to other places. When you get around to noticing this—in a few seconds, a minute, five minutes—simply return your attention to the breath.
  6. Be kind to your wandering mind. Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.

Below is a helpful link to understand mindfulness a little more: