Mini-Mindfulness Exercises
Collected for you by Penelope Snow, LCSW
Mindful Touch
Mindful Touch
Think of something that happens every day more than once, something you take for granted, like opening a door for example. At the very moment you touch the door knob to open the door, allow yourself to be completely mindful of where you are, how you feel and what you are doing. Similarly, the moment you open your computer to start work, take a moment to appreciate the hands that let you do this, and the brain that will help you use the computer. Choose a touch point that resonates with you today. Instead of going through the motions on auto-pilot, stop and stay in the moment for a while and rest in the awareness of this daily activity.
Think of something that happens every day more than once, something you take for granted, like opening a door for example. At the very moment you touch the door knob to open the door, allow yourself to be completely mindful of where you are, how you feel and what you are doing. Similarly, the moment you open your computer to start work, take a moment to appreciate the hands that let you do this, and the brain that will help you use the computer. Choose a touch point that resonates with you today. Instead of going through the motions on auto-pilot, stop and stay in the moment for a while and rest in the awareness of this daily activity.
Mindful Listening
Mindful Listening
The idea is to just listen and allow yourself to become fully entwined with something you hear in your environment, what is being heard, without preconception or judgment. Don't try and determine the origin or type of sounds you hear, just listen and absorb the experience of their texture and resonance with your being. If you recognize the sound then label it with what you know it to be and move on, allowing your ears to catch new sounds.
The idea is to just listen and allow yourself to become fully entwined with something you hear in your environment, what is being heard, without preconception or judgment. Don't try and determine the origin or type of sounds you hear, just listen and absorb the experience of their texture and resonance with your being. If you recognize the sound then label it with what you know it to be and move on, allowing your ears to catch new sounds.
Five Things
Five Things
Pay attention to the full experience of walking: the sensations, fine and gross motor movement, how objects seem to move past you, the temperature, the wind, etc.
Pay attention to the full experience of walking: the sensations, fine and gross motor movement, how objects seem to move past you, the temperature, the wind, etc.
Pay attention to the full experience of breathing: the sounds, sensations, smells, etc. (this is a great way to get into a deep meditative state). Take a deep breath and while you hold it, notice and name 5 things you can see; feel; hear, smell.
Pay attention to the full experience of breathing: the sounds, sensations, smells, etc. (this is a great way to get into a deep meditative state). Take a deep breath and while you hold it, notice and name 5 things you can see; feel; hear, smell.
Open Focus
Open Focus
This was developed by a psychologist based on his EEG biofeedback research. Open focus directs your attention not to impress or using a mantra, but to empty spaces. In turn your brain produces slow and calming alpha waves. It is less complicated than it sounds. What you need to do is imagine the space between your eyes or inside your ears. This is a good way to start.
This was developed by a psychologist based on his EEG biofeedback research. Open focus directs your attention not to impress or using a mantra, but to empty spaces. In turn your brain produces slow and calming alpha waves. It is less complicated than it sounds. What you need to do is imagine the space between your eyes or inside your ears. This is a good way to start.
Loving Kindness Meditation
Loving Kindness Meditation
This means to send compassionate thoughts to yourself and to others. It is based on a practice of Buddhist monks. What you'll do is to first to wish yourself well with the phrase is "May I be happy." "May I be healthy." "May I be safe." and "May I be at ease." Then you repeat the process thinking first of someone you respect. Next for someone you love. Then a stranger. Then someone who has hurt or angered you. You can do this when you're feeling grateful when you've had a fight with a family member... when you need to forgive somebody and you know you will have a tough time. Perhaps at about even a political figure, a person long past and the people who block you that way...
This means to send compassionate thoughts to yourself and to others. It is based on a practice of Buddhist monks. What you'll do is to first to wish yourself well with the phrase is "May I be happy." "May I be healthy." "May I be safe." and "May I be at ease." Then you repeat the process thinking first of someone you respect. Next for someone you love. Then a stranger. Then someone who has hurt or angered you. You can do this when you're feeling grateful when you've had a fight with a family member... when you need to forgive somebody and you know you will have a tough time. Perhaps at about even a political figure, a person long past and the people who block you that way...
Walking Meditation
Walking Meditation
Really this is mindfulness while you walk. You embrace the sensation of each foot as you lift it and put it down against the pressure of your soles, the feel of your shoes. Notice your surroundings-what you see, hear, smell… Feel the pressure of your feet against the earth. When you stop to feel what it is like to be still. You could do this walking or in any way using your feet, even sitting in chair, rocking, or rubbing bare feet across something smooth, soft, cool, warm..
Really this is mindfulness while you walk. You embrace the sensation of each foot as you lift it and put it down against the pressure of your soles, the feel of your shoes. Notice your surroundings-what you see, hear, smell… Feel the pressure of your feet against the earth. When you stop to feel what it is like to be still. You could do this walking or in any way using your feet, even sitting in chair, rocking, or rubbing bare feet across something smooth, soft, cool, warm..
Natural Wonder
Natural Wonder
This exercise calls for nothing but a leaf or a twig or similar item, a natural item, and your attention. Pick up a leaf or whatever the item is, hold it in your hand, and give it your full attention for two minutes. Notice the colors, the shape, the texture, and the patterns. This will bring you into the present and align your thoughts with your current experience. Allow yourself to pause all else for two minutes, focus.
This exercise calls for nothing but a leaf or a twig or similar item, a natural item, and your attention. Pick up a leaf or whatever the item is, hold it in your hand, and give it your full attention for two minutes. Notice the colors, the shape, the texture, and the patterns. This will bring you into the present and align your thoughts with your current experience. Allow yourself to pause all else for two minutes, focus.
Sources: Unknown