Strategies: Mindfulness Exercises

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1. Mindful Breathing

Figure 7. – Mindful Breathing

Figure 7. – Mindful Breathing

This exercise can be done standing up or sitting down, and pretty much anywhere at any time. All you must do is be still and focus on your breath for just one minute.

1. Start by breathing in and out slowly. One breath cycle should last for approximately 6 seconds.

2. Breathe in through your nose and out through your mouth, letting your breath flow effortlessly in and out of your body.

3. Let go of your thoughts. Let go of things you must do later today or pending projects that need your attention. Simply let thoughts rise and fall of their own accord and be at one with your breath.

4. Purposefully watch your breath, focusing your sense of awareness on its pathway as it enters your body and fills you with life.

5. Then watch with awareness as it works its way up and out of your mouth and its energy dissipates into the world.

If you are someone who thought they’d never be able to meditate, guess what? You are halfway there already!

If you enjoyed one minute of this mind-calming exercise, why not try two or three?

2. Mindful Observation

Figure 8. Mindful Observation

Figure 8. Mindful Observation

This exercise is simple but incredibly powerful because it helps you notice and appreciate seemingly simple elements of your environment more profoundly.

The exercise is designed to connect us with the beauty of the natural environment, something that is easily missed when we are rushing around in the car or hopping on and off trains on the way to work.

1. Choose a natural object from within your immediate environment and focus on watching it for a minute or two. This could be a flower or an insect, or even the clouds or the moon.

2. Don’t do anything except notice the thing you are looking at. Simply relax into watching for as long as your concentration allows.

3. Look at this object as if you are seeing it for the first time.

4. Visually explore every aspect of its formation and allow yourself to be consumed by its presence.

5. Allow yourself to connect with its energy and its purpose within the natural world.

3. Mindful Awareness

Figure 9. Mindful Awareness

Figure 9. Mindful Awareness

This exercise is designed to cultivate a heightened awareness and appreciation of simple daily tasks and the results they achieve.

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 doorknob to open the door, stop for a moment and be mindful of where you are, how you feel in that moment, and where the door will lead you.

Similarly, the moment you open your computer to start work, take a moment to appreciate the hands that enable this process and the brain that facilitates your understanding of how to use the computer.

These touch point cues don’t have to be physical ones.

For example: Each time you think of a negative thought, you might choose to take a moment to stop, label the thought as unhelpful, and release the negativity.

Or, perhaps each time you smell food, you take a moment to stop and appreciate how lucky you are to have good food to eat and share with your family and friends.

Choose a touch point that resonates with you today and, instead of going through your daily motions on autopilot, take occasional moments to stop and cultivate purposeful awareness of what you are doing and the blessings these actions bring to your life.

4. Mindful Listening

Figure 10. Mindful Listening

Figure 10. Mindful Listening

This exercise is designed to open your ears to sound in a non-judgmental way, and indeed to train your mind to be less swayed by the influence of past experiences and preconceptions.

So much of what we feel is influenced by past experience. For example, we may dislike a song because it reminds us of a breakup or another period of life when things felt negative.

The idea of this exercise is to listen to some music from a neutral standpoint, with a present awareness that is unhindered by preconception.

Select a piece of music you have never heard before. You may have something in your collection that you have never listened to, or you might choose to turn the radio dial until something catches your ear.

1. Close your eyes and put on your headphones.

2. Try not to get drawn into judging the music by its genre, title, or artist name before it has begun. Instead, ignore any labels and neutrally allow yourself to get lost in the journey of sound for the duration of the song.

3. Allow yourself to explore every aspect of the track. Even if the music isn’t to your liking at first, let go of your dislike and give your awareness full permission to climb inside the track and dance among the sound waves.

4. Explore the song by listening to the dynamics of each instrument. Separate each sound in your mind and analyze each one by one.

5. Focus on the vocals…the sound of the voice, its range, and tones. If there is more than one voice, separate them as you did in step 4.

The idea is to listen intently, to become fully entwined with the composition without preconception or judgment of the genre, artist, lyrics, or instrumentation. Don't think; hear.

5. Mindful Immersion

Figure 11. Mindful Immersion

Figure 11. Mindful Immersion

This exercise intends to cultivate contentment in the moment and escape the persistent striving we engage in daily.

Rather than anxiously wanting to finish an everyday routine task to get on with doing something else, take that routine and fully experience it like never before.

For example, if you are cleaning your house, pay attention to every detail of the activity.

Rather than treat this as a regular chore, create an entirely new experience by noticing every aspect of your actions:

• Feel and become the motion when sweeping the floor, sense the muscles you use when scrubbing the dishes, and develop a more efficient way of wiping the windows clean.

The idea is to get creative and discover new experiences within a familiar routine task.

Instead of laboring through and constantly thinking about finishing the task, become aware of every step and fully immerse yourself in the progress. Take the activity beyond a routine by aligning yourself with it physically, mentally, and spiritually.

Who knows, you might even enjoy cleaning for once!

6. Mindful Appreciation

Figure 12. Mindful Appreciation

Figure 12. Mindful Appreciation

In this last exercise, you must notice five things in your day that usually go unappreciated.

These things can be objects or people; it’s up to you. Use a notepad to check off 5 by the end of the day.

The point of this exercise is to simply give thanks and appreciate the seemingly insignificant things in life, the things that support our existence but rarely get a second thought amidst our desire for bigger and better things.

For example, electricity powers your kettle, the postman delivers your mail, your clothes provide you warmth, your nose lets you smell the flowers in the park, and your ears let you hear the birds in the tree by the bus stop, but...

• Do you know how these things/processes came to exist, or how they work?

• Have you ever properly acknowledged how these things benefit your life and the lives of others?

• Have you ever thought about what life might be like without these things?

• Have you ever stopped to notice their finer, more intricate details?

• Have you ever sat down and thought about relationships?

Once you have identified your 5 things, make it your duty to find out everything you can about their creation and purpose to truly appreciate how they support your life.

Access the Insight Timer-Meditate & Sleep App by the QR code that will guide you through mindful meditation activities.³²

Figure 13. Insight Timer-Meditate & Sleep App

Figure 13. Insight Timer-Meditate & Sleep App