Mindfulness

Shark fin:

1. Sit on a chair or comfortable surface and close your eyes.

2. Place your thumb on your forehead with your other fingers pointing to the sky like a shark fin.

3. Move your hand slowly down from the forehead to your chest, keeping these S-words in mind:

   • Sit straight

   • Still

   • Silent

   • Soft breathing

   • Shut eyes

4. Breathe in and out a few more times.

5. Open your eyes and notice how you feel.  

Hand tracing:

1. Sit quietly and take a few slow, deep breaths.

2. Stretch out your fingers on one hand.

3. With your other hand, slowly trace around your thumb. Breathe in as you trace up one side of the thumb, and breathe out as you trace down the other side.

4. Do the same for the other four fingers, tracing up and breathing in, tracing down and breathing out.

5. Switch hands and do it again. This time, pause slightly at the top and bottom of each finger.

6. Think about which method you prefer today: with or without the pause.

Belly breathing:

1. Choose a small stuffed animal or bean bag.

2. Lie on your back on the floor, your bed or the couch.

3. Place the toy on your belly. Keep your eyes open.

4. Notice the weight of the toy. Feel your body touching the surface beneath you.

5. Watch the object rise and sink as you inhale and exhale. Do this seven times.

6. Take a moment and notice how you feel. 

Be the Pond:

Below is a mindfulness video you can try.  It's only 5 minutes long and it's nice and relaxing.  It might be nice to try this one before bed one night.  You can try to remember the instructions and even use them while you're relaxing in bed with your eyes closed.  

Click this link for the Be the Pond Video.