Here is a simple mindfulness and relaxation exercise you can do anytime. We can call this "a trip through your senses." Learn the exercise first and then walk yourself through it slowly, not at the pace of your reading it. Start by sitting comfortably with feet flat on the floor and your back upright, eyes closed. Move your attention as if scanning up your body starting at the floor. Notice what you feel, one sensation at a time, from your feet, legs, abdomen, chest and back. Become aware of your breathing--what it feels like, sounds like, how your body moves. Scan up into your upper back, shoulders, and neck, noticing any tension there. Move your jaw around and relax it.
As your scan nears your head, tune into your senses one at a time. Start with your sense of taste, noticing any tastes that linger in your mouth. Inhale slowly through your nose focusing on scents in the room, including those you barely notice. Shift to your ears, noticing all the sounds coming from your body, the room, and beyond the room. Give yourself a few moments to allow these to come to you. Label them "I hear a car...I hear someone talking," and let them go--don?t wander off with them. Notice the feelings in your face and around your eyes. Notice that, even with your eyes closed, you probably do not see blackness, but rather shapes and dull colors. Isn?t it strange how rarely we notice this?
Open your eyes and see what is in front of you as if for the first time. Notice colors, shapes, textures and patterns. Really look at what you see--directly if possible--not just as the categories we place these things into (don?t see "a couch," see the actual couch in front of you). Remain still and allow sensations to come to you one at a time, like waves rolling in. Notice each and then let it go, allowing the next sensation to arise and tug at your attention. Continue this for several minutes (eyes opened or closed). If you found some stillness here, resolve to take some of it with you as you go about your day. Better yet, find the stillness already there.
Do you want to be more mindful in your everyday life? Visit my Online Resource Center for more information about incorporating mindfulness into your life. You may also be interested in my book reviews and recommendations. Author: Joel Guarna, PhD is a licensed psychologist in the states of Maine and New Hampshire. Information about his private practice in Portland, Maine is available at http://www.whitepinepsych.com Copyright 2006 Joel Guarna. Permission granted to reprint, but not alter, this article in its entirety in electronic or hard copy. | |
