Mindfulness Moment #2

Mindful Exercise #2 Overview

Finding time to sit down and relax, even for a few minutes can be a challenge for most of us.  So instead of sitting down and wasting your time trying to relax, instead teach yourself a moment of mindfulness, give yourself the task of sitting quietly for just one minute and do the following practice.

Get yourself comfortable and bring your head into neutral position, meaning balanced, so that you are not straining to hold it from falling forward, backward or side to side.  Then close your eyes, still your body and take three controlled breaths, in through the nose and out through the mouth, with these breaths elongate the exhale until all air has been released.

Now… letting the breath return to a natural rhythm, bring your attention to the support of the chair.  With your eyes closed scan through your body from the top of your head down to your toes and notice those parts of the body that are in contact with the chair.
Now… scan again; this time try and gauge where there is most support and where the support feels light, then notice if there is any difference in temperature between those areas supported and those not and if you are able to gauge how firm the support is.  If at any point you are distracted from the sensation of support of the chair;  allow your attention to fully focus on this distraction for 1-2 seconds, before then returning to the exercise.

From start to finish you can complete this exercise within 30-60 seconds.  This exercise helps you practice the conscious directing of your attention to the moment and your sense of touch, how we kinetically feel the world around us, your kinesthetic sense; but it also acknowledges other subtle or not so subtle sensations within us, or distractions, by consciously bringing full focus for a couple of seconds then returning to the exercise.

If you have any questions about this exercise then do let me know.

Little but often is key…

The very best of luck and enjoy.