Workshop #4

Welcome to Workshop #4!

In our fourth workshop, we want to cultivate a greater understanding of how using present moment attention can help focus your mind, through the practice of focused eating and grounding techniques.

Don't forget to complete your Gratitude Journal this week. You can complete the online Gratitude Journal OR print the gratitude journal document at the bottom of Workshop #2.

5 4 3 2 1 Grounding Exercise

For this exercise, you will start by focusing on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Repeat the process as needed.

5, 4, 3, 2, 1 Exercise - Website.pdf

This is called a “grounding exercise” as it helps “ground," or keep you, in the present moment.

Eating in the Present Moment

Now grab your favorite snack and try this fun activity!

While trying this exercise, ask yourself: What were some things that you noticed as you looked at the raisin? Some smells, textures, colors, tastes, and/or movements? Where was your attention during the activity? What happened when it wandered?

Eating in the Present Moment - Website.pdf

We bet that is not how you normally eat your food...so why do you think we had you try this activity?

Jon Kabat-Zinn (1990) introduced this awareness activity in his groundbreaking book, Full Catastrophe Living. The "raisin exercise" is a simple eating practice that illustrates how eating in the present moment involves doing something ordinary with great awareness. The point is to fully experience the richness of eating using all the senses.

Five Finger Breathing

We will end today's lesson with the Five Finger Breathing exercise. This is a great strategy that can be done anywhere! Let us know how it works for you!

Resource Citation

5, 4, 3, 2, 1 Grounding Exercise: https://images.app.goo.gl/YvaM5hkumHnx2iuM7

Eating in the Present Moment Activity: Learning to Breathe: A Mindfulness Curriculum for Adolescents to Cultivate Emotion Regulation, Attention, and Performance by Patricia Broderick

Five Finger Breathing: https://www.katietempletoncolman.com/tidal-waves-blog/2018/8/27/embracing-change

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