MINDFULNESS
TOOLKIT FOR LAW
ENFORCEMENT
This Law Enforcement Mindfulness Toolkit oers easy access
to meditation practices that promote ocer wellness when
performed on a regular basis. While occupational stress and
trauma are common in law enforcement, mindfulness is one
way to help mitigate the potential negative outcomes.
This toolkit is equipped with accessible and convenient
meditation practices for ocers, civilian employees,
and family members to help cultivate skills for stress
management, situational awareness, interpersonal relations,
mind-state regulation, and increased focus.
i,ii
Ocers who have participated in mindfulness training have
reported significantly reduced anxiety, perceived stress,
and PTSD symptoms, three months after completing the
training.
iii,iv
Studies have also shown mindfulness can increase
positive emotions and social connections.
v
In addition,
ocers have been found to have improved quality of sleep
three months after completing a mindfulness training
routine.
vi
There have been many positive outcomes found in people
who practice mindfulness techniques. Studies have found that
using mindfulness practices can improve pain management
among people who experience chronic pain.
vii
It also has been
found to help lower blood pressure, especially those who
have been found to have stage 2 hypertension.
viii,ix
Mindfulness Overview
Mindfulness Meditation
Video Library
Guided Mindfulness Videos
Approximately 2-Minutes Each
Guided Mindfulness Videos
Approximately 5-Minutes Each
Meditation Exercises
Breathing Meditation
Listening Meditation
Naming Meditation
Body Scan Meditation
Walking Meditation
Quick Tips for Practicing
Mindfulness
Daily Mindfulness Training Plan
Downloadable Worksheet
TOOLKIT FOR LAW ENFORCEMENT
TABLE OF CONTENTS
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2
In 2017, after responding to a mass violence incident in
their jurisdiction, the Dallas Police Department, in Dallas,
Texas, began to implement a mindfulness program to assist
ocers who were struggling; They received funding to
train over 350 ocers.
x
The training, known as Strategic
Memory Advanced Reasoning Training (SMART), provides
ocers with techniques to better understand their bodies
and regulate their response to situations based on self-
awareness.
xi
In the training, ocers learned taking as little
as a five-minute period of not focusing on a stressor during
the day can help them reset their mind. Ocers who have
gone through the training are also advised to drive home in
silence with their radios turned o so their brain can unwind
and let go of the stressors for the day.
xii
What does it mean to be present? Community police presence is our call of duty and connects us
with people through a variety of emotional and potentially dangerous situations... Police presence is
essential in these aspects.”
Sergeant Jason Newton, Colorado Springs Police Department.
xv
The benefit of these practices comes from repetition which can
be challenging for law enforcement personnel who often have
unpredictable and busy schedules with rotating hours. Consider the
following times to practice meditation.
n Before the start of a shift
n After clearing a call
n Before leaving work and arriving home
n During a lunch break or other break while at work
n Before going to sleep
The goal of mindfulness is to train your brain to
gravitate towards healthy responses, especially in
moments of chaos and stress.
Just as leadership skills aord you the confidence to make dicult
decisions, challenge others to assess their thoughts and actions, and
empower those around you, mindfulness can prepare you to further
assess your own thoughts, keep yourself grounded in a positive frame
of mind, and train your brain to have a healthy response. There are a
variety of ways to practice mindfulness and choosing a mindfulness
strategy depends on your physical circumstance and your current state
of mind.
Mindfulness can also benefit an ocer’s relationship with their family
by helping them to reconnect and strengthen their bond. Practicing
mindfulness as a family provides an opportunity to spend time together
and create a family tradition/hobby that is practiced daily. By creating
these moments of mindfulness, an ocer can build a better connection
with their family and help fix any perceived distance with them.
xiii
It
can also help ocers set examples for their families about becoming
resilient to everyday stressors as they can show them ways to overcome
a stressful situation and not let it ruin the day.
xiv
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Mindfulness Meditation Video Library - Each video
provides a quick exercise that can be done in a short
period of time.
2-Minute Guided Mindfulness Videos
Square Breathing Exercise
3 Breaths Exercise
3/2/1 Exercise
Stop/Drop/Roll Exercise
Long Exhale Exercise
5-Minute Guided Mindfulness Videos
Breathing Exercise
Listening Exercise
Sensing Exercise
Visualizing Exercise
Moving Exercise
Gina Rollo White, who co-developed
this toolkit, will walk you through
the Mindfulness mediation video
series and also provided the written
exercises. Gina has over 15 years of
experience as a mind-body teacher,
educator, researcher, and author. She
has a master’s degree in Mindfulness
Studies with an emphasis on first
responders. Gina has spent the last
seven years developing and delivering
trauma sensitive mindfulness trainings
(Tactical Brain Training®)*, programs
and workshops tailored for law
enforcement, corrections, fire, EMS,
healthcare, and other trauma sensitive
communities. She has worked with
leadership teams from dozens of
police, sheri, and fire departments
and is an active member of the Trauma
Informed Community Network, VA.
*Tactical Brain Training®: http://www.mindfuljunkie.
com/#tactical-brain-training-section
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Monitor your thoughts. The goal is to focus your
attention gently on the breath, but as you breathe, you
will notice that your mind will wander. Thoughts will
come and go. You may even get caught up in a story,
not realizing that you have been “thinking” until the end
of the story. Having a wandering mind is normal and will
continue to happen during the entire meditation. Notice
that your mind is wandering as it occurs.
5
Refocus your attention on your breath. When you
catch your mind in a thought, notice it (maybe even
acknowledge what you are thinking by saying the word
to yourself “thinking”), and guide your attention back
to your breath (maybe say to yourself “breathing in,
breathing out”). Try not to get caught up in judging
or interpreting your thoughts. Simply notice that you
were thinking and return your attention to the breath.
Many beginning meditators think of a wandering mind
as a failure or evidence that they can’t meditate. In fact,
the process of recognizing distraction and returning
to the breath, again and again, is the essence of this
meditation.
Meditation Exercises
Each of the following meditation practices can be adapted based on time and situation. The descriptions serve as an
overview and oer suggestions on how to practice each meditation. Use these as examples to establish your
own practice.
Breathing Meditation
BENEFITS:
Breathing meditation helps the brain learn to observe what is
happening in the present moment without judgment. It can help you
recognize dierent aspects occurring in a situation and help to focus
your attention where it is needed most.
HOW TO PRACTICE IT:
1
Find a seated position. Sit in a way that is comfortable,
but not too relaxed. You should have a feeling of sitting
“upright but not uptight.” Allow your eyes to gently
close or focus on a single point.
2
Notice your breath. Bring your attention to how you are
breathing. There is no right or wrong way to breathe,
just breathe naturally. Notice as your belly or chest rises
and falls.
3
Slow your breathing. After a few breaths, begin to slow
down your inhales and exhales. Focus on making your
exhale longer than your inhale. To do this, try counting
during your breathing. You can begin by making your
inhale a three count and exhale a seven count.
5
Listening Meditation
BENEFITS:
Listening meditation is good for focusing your attention. It can help
you learn to notice things you may have become desensitized to. The
more you practice, the better you will become at catching yourself
when you get distracted and redirecting your attention back to your
intended task.
HOW TO PRACTICE IT:
1
Find a seated position. Sit in a way that is comfortable,
but not too relaxed. You should have a feeling of sitting
’upright,’ but not uptight.’ Allow your eyes to gently
close or focus on a single point.
2
Notice what you hear. Be still, allow your hearing to
be sensitive, and listen to sounds as they occur. During
moments of silence, notice the quality of the silence.
Sounds will come and go; no need to seek them out.
3
Notice the mind. The goal of this meditation is to
focus your attention on sounds in the present moment,
without thinking about or interpreting the sounds.
When you hear a sound, you will find that you often
name it or interpret it (e.g., Door opening or dog
barking). Notice that you named it and move on. Once
again, just listen and be present.
4
Release judgment. Allow yourself to notice the sounds
without judgment (e.g., “Why do I keep doing that?”
Or “why can I not just notice it as a sound?”). When
judgments arise, gently let them go and refocus your
mind on listening again.
Body Scan Meditation
BENEFITS:
Body scan meditation activates the connection between your
mind and body. By focusing on dierent parts of your body in the
meditation, you strengthen the link between physical and emotional
states of awareness. This practice can help bring awareness and
reduce real-time stress, anxiety, and physical pain.
HOW TO PRACTICE IT:
1
Find a comfortable position. You can practice this
meditation seated or lying down. Come to a position
that allows you to relax without falling asleep.
2
Notice your body. Allow your eyes to gently close and
bring your awareness and thoughts to your body. Notice
the contact points of your body on the floor or the
weight of your body on a chair.
3
Release any tension in your body. Inhale and exhale a
few times. With every exhale, allow your body to soften
and relax onto a comfortable surface or seated position.
4
Bring your attention to dierent places in your body.
Notice where your feet make contact with the floor, if
you are lying down notice your heels and legs making
contact with the floor, sensing whether they feel
heavy or soft. Bring your awareness to your legs, first
your calves, then your knees, and lastly, your thighs.
Continue like this through your entire body. Starting
at your belly, then your back, shoulders, and chest,
continuing through your head, neck, and face. Notice
the sensations (temperature, tension, tingling, etc.) And
allow each part of your body to relax with each exhale.
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Naming Meditation
BENEFITS:
Naming meditation helps you identify your triggers and calm reactive
mind states. You will learn to identify feelings and thoughts as they arise
so that you can reduce and de-escalate automatic reactions. When you
name an emotion (e.g., “this is anger” or “this is frustration”), you create
more space to choose how to respond to the situation at hand.
HOW TO PRACTICE IT:
1
Find a seated position. Sit in a way that is comfortable,
but not too relaxed. You should have a feeling of sitting
“upright but not uptight.” Allow your eyes to gently
close or focus on a single point.
2
Notice your breath. Shift your attention to how you are
breathing. There is no right or wrong way to breathe; just
breathe naturally. After a few breaths, begin to slow your
inhales and exhales.
3
Notice your thoughts. As you breathe, you will notice
that your mind wanders. Thoughts will come and go. Do
not worry; this is normal.
4
Name your thoughts. When you become aware of a
thought, try naming it. For example, if you start thinking
about something stressful at work, say to yourself,
“stress.” If you notice uncomfortable sensations in your
body, say to yourself, “pain.” Other labels might include
“distraction,” “edgy,” “anxiety,” “judgement,” etc.
5
Return to your breath. After you give a name to the
thought, guide your awareness back to your breathing.
When your mind wanders again, name it again and come
back to your breath.
Walking Meditation
BENEFITS:
Mindful walking meditation will help you connect with your body. It is
an active practice that can help reduce anxiety and calm the mind. It is
useful in moments when it feels dicult to sit still.
HOW TO PRACTICE IT:
1
Find a location. Walking can be done indoors or outdoors,
but if there is an opportunity to walk outdoors, take it! You
can do this meditation anytime you are walking, such as at
the grocery store or on the way to your car.
2
Notice your body. Begin by standing still and noticing
your feet on the ground. Take a slow, deep breath, and
set your gaze on what is in front of you.
3
Walk forward slowly. Walk 10 to 15 paces forward, slightly
slower than your normal pace. Notice the feeling of your
feet on the ground and the sensations involved in walking.
If an impulse to move quickly arises, notice it, and
continue forward at a slow pace.
4
Breathe With Every Step. Focus your attention on your
inhales and exhales as you walk. With each step, try to
repeat in your mind “step, step, step.” If you notice your
mind getting distracted, gently guide your awareness
back to your breath.
5
Notice your movement. Notice the sensation of your
body as you move. First notice your foot touch the
ground, then lift o the ground, and finally return to the
ground again. Move slowly and purposefully. Repeat in
your mind “right foot, left foot, right foot, left foot.”
6
Turn around. At the end of 10 to 15 paces, come to a
stopping place, and take a slow breath. Then turn around
and walk back using the same process. Continue like this
for ten to fifteen minutes.
7
I tell recruits: ‘You will see a lot of human suering. And to endure a career of that, and not be
tainted with cynicism or overwhelmed by the sheer magnitude of the diculties you see every day,
you’re going to need a self-management tool. You’re going to need a body-mind practice, whether
it’s mindfulness meditation or yoga or something else.’”
Retired Police Chief Richard Biehl, Dayton, Ohio Police Department
xvi
Tips on Sustaining a Practice
Have an open mind.
Create a feasible plan.
Set specific goals.
Ensure that your goals are measurable.
Set goals that are relevant for your life,
needs, and circumstances.
Commit to a schedule.
Set aside a few minutes each day to practice.
Find a secure, comfortable location
for meditation.
Explore what works for you.
Adapt as needed.
Don’t overthink it.
Have patience in yourself and know this is
a work in progress.
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Daily Mindfulness Training Plan
In addition to the mindfulness exercises, included to the right is a Daily Planner
template to mark down all exercises done for the week and to set time each day to
follow the exercise of your choice. These exercises will be optimal in keeping you
within your window of tolerance. The window of tolerance is a state of mind that
allows you to function most eectively and be “able to readily receive, process,
and integrate information and otherwise respond to the demands of everyday life
without much diculty.”
xvii
Daily Mindfulness Practices
Use this Daily Planner template to log your daily mindfulness exercises. Logging
which exercise is most eective for you, will allow you to develop a weekly routine
to keep you in your window of tolerance.
Another good way to track your training and progress is through a calendar or
smartphone planner application. There are also smart phone applications that
allow you to log your thoughts and provide step by step timed walk throughs for
mindfulness exercises.
Practicing mindfulness, just many other aspects of life, is not something where
results may come overnight. Consistency is required. For instance, in a study for
mindfulness on police ocers, results showed that after the first session there was
little change in symptoms in stress, while on average 7 weeks after the training,
occupational stress and PTSD symptoms were significantly improved.
xviii
This is
something to have in mind as mindfulness is a process is a constant work in progress
and will take time. Ideally, mindfulness is something that should be practiced
everyday for as much time as you can dedicate. Many of the exercises presented
through this resource should be practiced everyday for about six months.
xix
Create a practice that works for you. Practice what works.
Do it on your own time. Measure your success.
Commit to being mindful.
Morning Afternoon Evening
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Click Here
for a fillable
Daily Mindfulness
Practices form
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Endnotes
i Grupe, Daniel W., Jonah L. Stoller, Carmen Alonso, Chad McGehee, Chris Smith, Jeanette A. Mumford, Melissa A. Rosenkranz, and Richard J. Davidson. “The Impact of Mindfulness Training on Police
Ocer Stress, Mental Health, and Salivary Cortisol Levels.” Frontiers in Psychology 12 (September 3, 2021). https://doi.org/10.3389/fpsyg.2021.720753.
ii Cherry, Kendra. “What Are the Benefits of Mindfulness?” Verywell Mind. Accessed November 30, 2021. https://www.verywellmind.com/the-benefits-of-mindfulness-5205137.
iii Grupe, Daniel W., Jonah L. Stoller, Carmen Alonso, Chad McGehee, Chris Smith, Jeanette A. Mumford, Melissa A. Rosenkranz, and Richard J. Davidson. “The Impact of Mindfulness Training on Police
Ocer Stress, Mental Health, and Salivary Cortisol Levels.” Frontiers in Psychology 12 (September 3, 2021). https://doi.org/10.3389/fpsyg.2021.720753.
iv Hoeve, Machteld, Esther I. de Bruin, Floor van Rooij, and Susan M. Bögels. “Eects of a Mindfulness-Based Intervention for Police Ocers.” Mindfulness 12, no. 7 (May 12, 2021): 1672–84. https://doi.
org/10.1007/s12671-021-01631-7.
v Creswell, J. David, Emily K. Lindsay, Daniella K. Villalba, and Brian Chin. “Mindfulness Training and Physical Health: Mechanisms and Outcomes.” Psychosomatic Medicine 81, no. 3 (April 2019): 224–32.
https://doi.org/10.1097/psy.0000000000000675.
vi Grupe et al. “The Impact of Mindfulness Training on Police Ocer Stress, Mental Health, and Salivary Cortisol Levels.”
vii Creswell, J. David, Emily K. Lindsay, Daniella K. Villalba, and Brian Chin. “Mindfulness Training and Physical Health: Mechanisms and Outcomes.” Psychosomatic Medicine 81, no. 3 (April 2019): 224–32.
https://doi.org/10.1097/psy.0000000000000675. 7
viii National Institute of Health. “The Benefits of Living Moment by Moment - NIH News in Health,” June 2021. https://newsinhealth.nih.gov/sites/nihNIH/files/2021/June/NIHNiHJun2021.pdf.
ix Loucks, Eric B., William R. Nardi, Roee Gutman, Ian M. Kronish, Frances B. Saadeh, Yu Li, Anna E. Wentz, et al. “Mindfulness-Based Blood Pressure Reduction (MB-BP): Stage 1 Single-Arm Clinical Trial.”
PLOS ONE 14, no. 11 (November 27, 2019). https://doi.org/10.1371/journal.pone.0223095.
x Rajwani, Naheed. “Dallas Cops Learn to ‘Think Smarter, Not Harder’ Using Meditation, Mindfulness.” Dallas News, August 1, 2017. https://www.dallasnews.com/news/2017/08/01/dallas-cops-learn-to-think-
smarter-not-harder-using-meditation-mindfulness/.
xi Rajwani, Naheed. “Dallas Cops Learn to ‘Think Smarter, Not Harder’ Using Meditation, Mindfulness.”
xii Rajwani, Naheed. “Dallas Cops Learn to ‘Think Smarter, Not Harder’ Using Meditation, Mindfulness.”
xiii Goldstein, Elisha Goldstein and Stefanie, Elaine Smookler, and Rich Fernandez. “Raising the Mindful Family.” Mindful, November 2, 2021. https://www.mindful.org/raising-the-mindful-family/#:~:text=It%20
helps%20family%20members%20regulate%20emotions%20during%20trying,not%20a%20distracted%20and%20automatic%20version%20of%20it.
xiv Goldstein, Elisha Goldstein and Stefanie, Elaine Smookler, and Rich Fernandez. “Raising the Mindful Family.” Mindful, November 2, 2021. https://www.mindful.org/raising-the-mindful-family/#:~:text=It%20
helps%20family%20members%20regulate%20emotions%20during%20trying,not%20a%20distracted%20and%20automatic%20version%20of%20it.
xv Jason Newton, “Mindfulness Exercise: Yin and Yang of Police/Personal Presence” (Workshop Description received from IACP Ocer Safety and Wellness Symposium, Atlanta, Georgia, March 16th, 2022).
xvi The American Institute of Stress. “Bringing Mindfulness to the Police Department.” May 19th, 2021. https://www.stress.org/bringing-mindfulness-to-the-police-department.
xvii Good Therapy Blog. “Window of Tolerance,” August 8, 2016. https://www.goodtherapy.org/blog/psychpedia/window-of-tolerance.
xviii Hoeve, Machteld, Esther I. de Bruin, Floor van Rooij, and Susan M. Bögels. “Eects of a Mindfulness-Based Intervention for Police Ocers.” Mindfulness 12, no. 7 (May 12, 2021): 1672–84. https://doi.
org/10.1007/s12671-021-01631-7
xix Mayo Clinic. “Can Mindfulness Exercises Help Me?” Mayo Foundation for Medical Education and Research, September 15, 2020. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/
mindfulness-exercises/art-20046356.
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Morning Afternoon Evening
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Daily Mindfulness Practices
Use this Daily Planner template to log your daily mindfulness exercises. Logging which exercise is most eective
for you, will allow you to develop a weekly routine to keep you in your window of tolerance.
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This project was supported by Grant No. 2019-DP-BX-K006 awarded by the Bureau of Justice Assistance. The Bureau of Justice
Assistance is a component of the Department of Justice’s Oce of Justice Programs, which also includes the Bureau of Justice
Statistics, the National Institute of Justice, the Oce of Juvenile Justice and Delinquency Prevention, the Oce for Victims of Crime,
and the SMART Oce. Points of view or opinions in this document are those of the author and do not necessarily represent the ocial
position or policies of the U.S. Department of Justice.
44 Canal Center Plaza #200, Alexandria, VA 22314 | 703.836.6767 or 1.800.THE IACP | www.theIACP.org