The Michael Smith Quad

Did you know that you are welcome to use the Stopford and Michael Smith Quads if you have building access? These on-campus green spaces are the perfect place to take a moment to unwind in nature.  

Whether you decide to eat your lunch in the Quad, move a team meeting outdoors, or just take a few minutes to collect your thoughts on a busy day, there are plenty of fantastic ways to make the most of these areas and other green spaces on campus.  

Here are 5 tips for mindfulness and wellbeing to try when you next spend time in the Quad: 

1. Connect with the different sounds of nature 

While sitting outside, take a moment to close your eyes and become aware of what you can hear around you. Listen out for subtle and more pronounced sounds, noticing when a sound begins and ends. Try to maintain awareness of the act of hearing – when your mind wanders, the world of sounds will be waiting for you.  

2. Direct your attention to your breath 

Reset your nervous system by focusing your attention on your breath. Breathing in through the nose, let your breath flow gently down into your belly for five seconds. Hold your breath for another five seconds, before exhaling slowly through your mouth for the same amount of time. Keep doing this for at least two minutes, taking the time to relax and reset for the rest of your day. 

3. Embrace movement 

Take some time to stretch and get your body moving. Reach your arms out above your head and gently bend to each side. Breathing deeply, identify areas of tension in your body and give them a gentle massage; the neck, shoulders and wrists are all areas where tension can build up without us realising. Walk slowly around the Quad, taking time to notice the trees and plants around you.  

4. Be kind to yourself 

Make sure to check-in with yourself by asking “how am I doing?” – allow yourself to be honest about the successes or challenges you may be facing. Treat yourself like a friend, taking the time to listen to your feelings and find positive solutions. 

5. Appreciate the little (and big) things 

Take the time to ground yourself in the moment and enjoy the feeling of being outdoors. You may also want to keep a gratitude journal, noting down the little things that bring you joy whilst spending time in the Quad. 

Download our free-to-use mindfulness poster here. 

If you ever feel like you need to reach out further, you can ask within your team about your nearest wellbeing champion or simply email wellbeing@manchester.ac.uk for resources, signposting and support. Alternatively, you can contact The Employee Assistance Programme Health Hero on 0800 358 5997 or +44 141 271 7555 to speak to an advisor for support information – open 24 hours a day, 7 days a week, 365 days a year.  

Further information can be found here:  https://www.staffnet.manchester.ac.uk/wellbeing/mental-health/mental-health/employee-assistance-programme/  

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