Mindfulness
All activities below can be used to practice mindfulness and to help manage stress.
Learn about the "What" Skills of mindfulness
Learn about the "How" Skills of mindfulness>
Mindful Sitting Position: feet flat on the floor, sitting up straight, hands in your lap. Depending on the exercise your eyes will either be open with a soft gaze (looking forward and down, but focusing on nothing in particular) or closed.
During these exercises, if your mind begins drifting, gently bring it back to the present moment. If you find yourself having judgmental thoughts, notice them, let them go and return to the task at hand.
Observing Your Breath
Sit in the mindful position. Breathe normally and simply “watch” your breath. Feel the air in your nose, feel your lungs expand, feel the change in your diaphragm. Then, breathe out, noticing the experience of breathing out.
Counting the Breath
Sit in the mindful position.
Count to 1 on the in-breath, then 2 on the out-breath, 3 on the in-breath, and 4 on the out-breath, all the way up to 10. When you get to 10, stop and begin counting at 1 again. If you lose count, just notice it and begin again back at 1. If you notice that all of a sudden you are at 11, 17, or 38, just notice it, let it go, and begin back at 1 again.
Observing an Object
Look at an object of your choice for a period of 1-2 minutes, taking in all the little details of that object without putting words to it - only observing. Once the time is up, remove the object from your sight and try describing it, or drawing it.
Mindful Walking
Take a walk (without distractions) while noticing the act of walking, your breath as you walk. Notice the sensations in your body as you walk. Put all your attention to the act of walking.
Mindful Eating
Eat a piece of food (a piece of chosolate works great) slowly, making sure to be mindful about all the flavors, textures, smells, and sounds that come frrom the eating experience. Focus on the food as you let it melt on your tongue, or slowly chew it and experience the act of eating mindfully.
Standing on One Leg
Mindfully stand on one leg. Practice being aware of the position of your body, the sensations in your leg, and any urges you might have while focusing on your balancing.
Listen to Novel Music
Choose a song that you do not know, perhaps from a genre you don't usually listen to, but should be of "soft" nature (jazz, instrumental, etc.). Simply listen to the music, noticing pitch, rhythm, melody, volume changes, lyrics, etc. Remember to stay nonjudgmental during the song.
Noticing Urges
Sit in a mindful position and feel your breath. While doing so, focus on any urges you have (urges to open or close your eyes, shift your position, scratch an itch, etc.) As you notice an urge, observe it without acting on it unless it is a natural urge like blinking or swallowing. This exercise can help you tolerate your urges and not engage in them.
Observing Scent
Focus on your sense of smell. Let go of any distractions and nonjudgmentally observe the smell of a scented candle, air freshner, etc. Notice the emotions, thoughts and sensations that arise.
Dropping Into the Pauses of the Breath
At the top and bottom of each breath, there is a natural pause between the inhale and the exhale (it may be very brief). Practice dropping into these pauses by noticing the space between each inhale and exhale. Do this while witting in the minful position.