Mindfulness is the art of living in the present moment.Many of us go through life on autopilot.We focus too much on our thoughts and this can cause unhappiness.By living in the present we realise that a lot of our stress and anxiety is unnecessary.Mindfulness exercise allow you to be able to identify ,tolerate and reduce difficult,painful and even frightening thoughts,feeling and sensations.
Here are some useful mindfulness exercise:
MINDFUL HAND AWARENESS EXERCISE
Grasp your hands really tight and hold for a 5 to 10 seconds,then release and pay attention to how your hands feel.Keep your attention focused on the feeling for as long as you can.
MENTAL FOCUS EXERCISE
Stare at any object and try to remain focused on just that object for as long as possible.Keep a mental watch on when your mind starts to wander,then just bring it back to the object.
The longer you can remain focused the more your mindfulness will increase.
Choose a regular time each day for mindfulness meditation practice,ideally a quiet place free from distraction. Simply observe the natural ebb-and-flow.Its like the coming and going of the tide-In and out ,in and out.
How does it feel?
Notice the expansion of your stomach with each intake of breath.
MUSICAL STIMULI EXERCISE
listen to your favorite song and pay attention to how it makes you feel .What emotions stir?
what memories come up,and how do those memories make you feel?
Engage the emotions and see where they lead.
UNDIVIDED ATTENTION EXERCISE
Do something around the house that you’ve never done before and do it with utter and undivided attention.
Choose a convenient mealtime when you won’t be expected to socialize.Eat slowly,focus on each sensation of your first bite in turn:smell ,sight,touch,taste.
Immerse yourself in the richness of the practice of eating and try to eat your whole meal slowly.
FULL SENSORY AWARENESS EXERCISE
Wherever you are just stop and look around when safe to do so.Become aware of everything that your senses pick up.
How do you feel?
Do you feel over-stimulated?
Do you feel anxious?
Make a mental note and keep observing without judgement.