We are sure that you have heard of the term “mindfulness” but do you know the actual definition?
“Mindfulness is the psychological process of purposely bringing one’s attention to experiences occurring in the present moment without judgment, which one develops through the practice of meditation and through other training.”
Sounds easy enough right?
Well, it actually can be with a few easy tips …. try a few and see if it helps!
Don’t forget — these tips are super easy to do with EVEYRONE, no matter their age!
Stand up and breathe. Feel your connection to the ground.
Tune in to your body. Lower your gaze. Scan your body and notice physical sensations or emotions. Discharge any unpleasant sensations, emotions or feelings on the out breath. Notice any pleasant ones and let them fill you up on the in breath.
Observe. Lift your eyes and take in your surroundings. Observe something in your environment that is pleasant and be grateful for it and its beauty.
Possibility. Ask yourself what is possible or what is new or what is a forward step.
Clench your fist and breathe into your fingers.
Position your fingers and thumbs facing down. Now clench your fist tightly. Turn your hand over so your fingers and thumbs are facing up and breathe into your fist. Notice what happens.
The raisin. (We do this in our Mindfulness groups, the kids love it!)
First, take a raisin and hold it in the palm of your hand or between your finger and thumb. Take time to really see it; gaze at the raisin with care and full attention. Let your eyes explore every part of it, examine the highlights where the light shines, the darker hollows, the folds and ridges, and any asymmetries or unique features.
Turn the raisin over between your fingers, explore its texture, maybe with your eyes closed if that enhances your sense of touch.
Hold the raisin beneath your nose, with each inhale pay attention any smell, aroma, or fragrance that may arise, notice as you do this anything interesting that may be happening in your mouth or stomach.
Now slowly bring the raisin up to your lips, notice how your hand and arm know exactly how and where to position it. Gently place the object in the mouth, without chewing, notice how it gets into the mouth in
the first place. Spend a few moments exploring the sensations of having it in your mouth, exploring it with your tongue.
When you are ready, prepare to chew the raisin, notice how and where it needs to be for chewing. Then, very consciously, take one or two bites and notice what happens in the aftermath, experiencing any
waves of taste as you continue chewing. Without swallowing yet, notice the sensations of taste and texture in the mouth and how these may change over time, moment by moment, as well as any changes in the object itself.
When you feel ready to swallow the raisin, see if you can first detect the intention to swallow as it comes up, so that even this is experienced consciously before you actually swallow the raisin.
Finally, see if you can feel what is left of the raisin moving down into your stomach, and sense how the body as a whole is feeling after completing this exercise in mindful eating.
Yawn and stretch for 10 seconds every hour.
Do a fake yawn if you have to. That will trigger real ones. Say “ahh” as you exhale. Notice how a yawn interrupts your thoughts and feelings. This brings you into the present.
Then stretch really, really slowly for at least 10 seconds. Notice any tightness and say “ease” or just say hello to that place (being mindful — noticing without judgment). Take another 20 seconds to notice and then get back to what you were doing.
For one minute, repeat ‘May I be happy, may I be well, may I be filled with kindness and peace.’ You can substitute “you” for “I” and think of someone you know and like, or just send love to all people.