Mindfulness is the process of focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts and bodily sensations.
Mindfulness is a common therapeutic practice and can be used by anyone, anywhere, as it is an innate human quality that every person already possesses. It is the ability to be fully present and not overly reactive or overwhelmed by what’s going on around us.
Mindfulness is a technique employed within Acceptance and Commitment Therapy, and as a therapy on its own. It rests on the assumption that we will, of course, encounter all sorts of unpleasant private experiences (e.g., thoughts, images, feelings). Mindfulness is consciously bringing awareness to the here-and-now experiences with openness, interest, and receptiveness. Mindfulness facilitates clients to let these negative experiences come and go without our judgment or criticism. It transforms our relationship with our thoughts in a way that reduces their impact on our lives.
Here are 5 simple mindfulness exercises and techniques that you can try out any time!
1. The Raisin Exercise
Actually, any food will do. But let’s just say a raisin for the sake of the example.
Take a raisin. Pretend you’ve never seen a raisin before. Pay attention to:
- The way the raisin looks
- How it feels
- How its skin responds to manipulation
- It’s smell
- It’s taste
This exercise forces you to focus on the raisin and everything about it; it is therefore unlikely that you’ll be thinking or worrying about anything else during this time.
2. The Body Scan
Lie in a comfortable position. Keep your body still and relaxed; if you must adjust your position, do so with awareness. Start by becoming aware of your breath. Notice the rhythm and experience of breathing in and out. Don’t try and change the way you’re breathing. Simply be aware of your natural breathing pattern.
Next, draw your attention to the body. Consider how your clothes feel against your skin, how the floor or bed, or whatever you’re resting on, feels against you, the temperature of the air around you.
Shift your awareness to your toes, and then slowly bring your awareness to every part of your body, travelling up your legs, over your abdomen, back, chest and arms, down to your fingers, and then back up to your shoulders, neck, head and each part of your face. Spend as long as you need on each area, focusing solely on that body part before moving on. Focus on relaxing every part of your body, and allowing any tension to dissipate.
Once the body scan is complete, bring your awareness back to the room, open your eyes and move into a seated position.
3. The Five Senses Exercise
- Notice 5 things that you can see
- Notice 4 things that you can feel
- Notice 3 things that you can hear
- Notice 2 things that you can smell
- Notice 1 thing that you can taste
4. The Three Minute Breathing Exercise
- The first minute is spent answering the question, “How am I doing right now?” while focussing on feelings, thoughts and sensations that arise. Try to give them words and phrases.
- The second minute is spent keeping awareness on the breath.
- The last minute is used to expand your attention from the breath, to bring your awareness to other parts of your body.
While focussing on your breath and body, you might find that other thoughts try and permeate your mind. Gently bring your awareness back to your breath or body, depending on what part of the exercise you are up to. It may take time to train yourself to clear your mind and focus just on the breath, so if you find this difficult at first, be patient and persevere.
5. Observe your thoughts for fifteen minutes
This exercise is designed to enhance your awareness of your own thoughts.
Sit or lie down somewhere comfortable and try to let all tension in your body dissipate. Focus on your breathing, then bring your awareness to your body (like in the Three Minute Exercise and the Body Scan Exercise above). Then, focus on your thoughts.
Be aware of what comes into your head, but do not label or judge these thoughts. It can be helpful to think of them like a passing cloud. If your mind wanders to chase a thought, acknowledge whatever it was that took your attention and then gently guide your awareness back to your thoughts.
Are you interested in more information about how mindfulness could help you?