Mindfulness in Practice

Exercises

Notice this log. Be aware of thoughts and feelings that come up on looking at it. Be ready to accept that these thoughts and feelings exist in your mind. You can choose to let these thoughts and feelings drift by and continue with the exercise…

Remain focused on the log and look around it – take in the details remaining alert. You may now see things that you didn’t notice when you first looked, e.g. the small green plant with a yellow flower growing in the shadow, the grainy cracks in the log itself or that the log is nestled within a sand dune.

You have now just practiced mindfulness!

Read the instructions first.

Consider the photo to the left and choose one of the three images in the left bubbles. Try to focus on this image in the detail. Be aware of the other photos; however, draw your mind back to focus on your chosen image.

BREATHE

Sit in an upright position, straighten your back, drop your shoulders, and allow the air to expire from your lungs. Now sense your lungs filling up again naturally.

FOCUS

Remain focussed on your chosen image. Now close your eyes and try to picture the same image in your mind, creating the detail that you noted before. Keep the focus on your mind’s image as you notice your breathing – allowing any intruding thoughts or feelings to come and go. Try to maintain this alertness for about a minute and relax.

Well done. How do you feel now?

Experience the relaxation

Imagine that you wish to have a power nap and picture your mind in this image … sitting in a comfortable position, being aware of your breathing.

The hammock between the palm trees looks inviting. Take in the sounds around you – the waves coming into shore, the rustle of palm leaves in the wing, the creaking sway of the tree trunks, birds chirping in the distance, and anything else you can imagine.

Close your eyes now. Hopefully you are starting to feel restful and accepting for this moment you are relaxed. Remain there for a few minutes.

Take yourself back to where you are now alert to your breathing – ready for your next task in reality.

More exercises

Try these relaxation exercises using meditation.

Walk on the beach

Close your eyes. Capture this image.

Feel the wind blowing against your face. The sun shining on your head and body. Imagine walking down the sandy beach bare footed, hearing the waves, the birds and the calmness. BREATHE. Feel all your SENSES.

Ground yourself

Imagine you are sitting inside the Cairns Skyrail cable car. Ground yourself where you are sitting. Straighten your back, push your feet into the floor and drop your shoulders, release all the air out of your lungs. Now breathe slowly.

Take in the scene – coastline, distant mountains, rainforest. As you descend over the tree tops, breathe in for the count of 6, hold your breath for the count of 3, and breathe out for the count of 6.

Stepping out

Imagine that you could step in to this picture in your bare feet and stand in the water on the sand. Ground yourself and breathe in and out

Now make your way over the sandbar and find a spot to squat, sit or lie on the sand. Using your five senses imagine what you could see, hear, taste, smell, and touch. Remain there for a moment and relax.

FAQs

What is Mindfulness?

Mindfulness is the practice of being fully present in what’s actually happening around you. It’s seeing, feeling and experiencing all that is around you with a sense of kindness and non-judgment.” – Lynn Koerbel of Oasis Institute for Mindfulness-Based Professional Education and Training

How many minutes a day should I practice mindfulness?

In an article title “10 Minutes a Day that can Change your Life” in The Third Metric newspaper by Huff Post in the US it is suggested that a mindfulness walk for as little as 10 minutes everyday can de-stress you from the stress associated with a busy lifestyle of multi-tasking.

What is mindfulness walking?

A mindfulness walk allows people to step outside – change the environment and awaken their senses. You can choose to pause, breath, take notice and be present as one walks. “Notice, how the air smells or how it feels when it hits your skin. Take a look at the colours around you – in the leaves of the trees, the grass, or even the brown spots where the grass isn’t growing. Listen to the birds, the cars passing by, to the sounds of your particular environment.” from 10 minutes a day that can change your life. Utilise all your 5 senses without judgement. Allow thoughts to come and go. Be present with yourself and the environment.

What benefits does mindfulness bring?

It is suggested that mindfulness practice can benefit us in several ways:

  • gives an appreciation for nature and the environment
  • provides a change to breathe deeply
  • helps to settle the mind
  • encourages a sense of gratitude for life
  • allows for problem solving moments
  • regulates responses to negative thoughts and feelings
  • teaches to be calm and accepting of both negative and positive sensations
  • suppresses both physical and emotional pain