Before you begin this exercise ask yourself why you chose this topic. Find a quiet spot inside or outside where you will not be disturbed. Turn off your phone and other devices. Focus for a moment on the items in the list below and repeat it again at the end of the exercise to note any differences that may have occurred.
Please pay attention to:
➤ how your belly, chest, and head each feel when you reflect on this topic
➤ the emotions that you can associate with these visceral feelings
➤ the positive or negative impact of any stories you believe in regarding this topic
➤ the fact that others are feeling similarly about this topic as you
➤ how you might feel with increased awareness around this topic
➤ when you can apply increased mindfulness to this topic in your day-to-day life
When you are in the throes of an overwhelming emotion, it can hook you in completely. Mindfulness practice helps you notice when this happens.
When you do notice you are feeling overwhelmed, you can use this exercise to bring yourself back to the here and now.
Takes a minute and extend an invitation to be present. Leaving your eyes open, notice five things you can see.
You can say them aloud or silently in your head.
With each of the five sights, pause to take them in completely. Next, notice four things you can feel in the body.
Note them aloud or in your head and rest your attention with each sensation for a few deep breaths.
Name three things you can hear
Try to choose three different sounds, not the same noise three times.
Note two things you can smell.
If you cannot seem to smell two things this moment, feel free to move somewhere to smell something more closely.
Finally, find one thing you can taste.
It may be the leftover taste of a meal, your toothpaste, or just your breath.
If you cannot connect with one in the moment, note a taste you enjoy in general.