Mindfulness Meditation

Mindfulness Meditation

Once you’ve tried taking 3 mindful breaths, commit to a 10 min meditation practice. Find a quiet space in your home where you won’t be interrupted. Take a comfortable seat, whether sitting cross-legged on the floor, on a cushion, or sitting up in a chair. When finding the right position for you to meditate, the important thing is that you feel comfortable and won’t be likely to fall asleep. Set a timer for 10 minutes and put your phone on “Do not disturb” mode. As you settle into the practice, feel free to close your eyes or take a soft gaze where you’re not focusing on anything specifically. Notice the sounds around you, and bring awareness to these sounds without focusing on what they are or why they are occurring. Start to fall into a rhythm with your breath, inhaling through your nose and exhaling through your mouth. Bring awareness to the feeling of each breath as it travels in and out of your body. As you start to notice thoughts arising in your mind, simply acknowledge them and then bring your focus back to your breath. Begin to count your breaths, counting 1 on the inhale and 2 as you exhale. Continue counting in this way until you reach 10. Once you reach 10, you can count back down to 1. Continue this practice for the duration of the 10 minutes. Whenever you feel your mind start to wander, bring your attention back to your breath. At the end of the 10 minutes, take your time getting up, stretch your arms above your head, take one final, deep breath in and slowly exhale it out. How did that feel? What differences do you notice in your body? What differences do you notice in your thoughts?

Go On A Mindfulness Walk

Go On A Mindfulness Walk

Keeping a Barrier Worksheet

Keeping a Barrier Worksheet