NR 103 Transition to the Nursing Profession Week 1 Mindfulness Reflection Template

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NR 103 Transition to the Nursing Profession Week 1 Mindfulness Reflection Template

Student Name

Chamberlain University

NR-103 Transition to the Nursing Profession

Prof. Name

Date

Transition to the Nursing Profession

Week 1: Mindfulness Reflection Template

Healthy Habits Already Practiced

A number of health habits were highlighted in this week’s mindfulness video series. One habit I already incorporate into my daily routine is deep breathing during stressful situations. Although I do not formally use the 4-7-8 breathing method, I often take long inhalations, pause for a few seconds, and then exhale slowly whenever I feel anxious or pressured. This self-initiated breathing technique helps regulate my stress response, lowers my heart rate, and provides a sense of calm. In addition, I maintain a consistent morning routine that involves showering immediately after waking, which helps me feel alert and prepared for the day ahead. However, I usually spend little time on intentional meditation or mindfulness practices before starting my daily tasks.

Habits Not Yet Practiced

There are several practices discussed in the video series that I do not currently implement. The structured 4-7-8 breathing technique and the Body Scan Meditation were both new to me. Although I have occasionally used deep breathing, I have not followed a guided rhythm such as inhaling for four counts, holding for seven, and exhaling for eight. Similarly, I have not previously practiced mindfulness meditation exercises that systematically focus on different body parts to promote relaxation.

Habits to Consider Adding

After reflecting on these practices, I plan to integrate both the 4-7-8 breathing exercise and the Body Scan Meditation into my routine. The 4-7-8 technique seems especially useful during moments of academic pressure or when transitioning between study sessions, as it can help restore focus and balance. The Body Scan Meditation also appears beneficial for improving self-awareness, reducing muscle tension, and fostering a sense of presence in the moment. Practicing this in a quiet space, such as the library or at home, could serve as an effective stress-management tool.

Table: Mindfulness Habits and Personal Application

Healthy Habit	Current Use	Future Consideration
Morning routine	Shower immediately after waking to stay alert and prepared.	Consider adding a few minutes of mindful breathing before beginning daily activities.
Deep breathing	Used occasionally during stressful situations; not structured.	Plan to adopt the 4-7-8 breathing technique for better relaxation and focus during study breaks.
4-7-8 Breathing Technique	Not currently practiced.	Will incorporate during moments of stress or while relaxing in a quiet setting.
Body Scan Meditation	Not previously attempted.	Intend to use in quiet spaces (e.g., library or home) to enhance self-awareness and manage stress effectively.

Reflection

The mindfulness practices introduced in this week’s video expanded my awareness of the ways in which stress affects my daily functioning. While I already rely on simple deep-breathing strategies, I recognize that structured techniques like the 4-7-8 method and the Body Scan Meditation could be more impactful. By adding these practices to my daily regimen, I can enhance focus, improve relaxation, and strengthen my ability to manage both academic and personal stressors.

References

Klisiewicz, T. (n.d.). Mindfulness and stress reduction strategies [Video series]. Chamberlain University.
American Psychological Association. (2023). Mindfulness meditation: A research-based guide. https://www.apa.org/topics/mindfulness/meditation