Mindfulness

Mindfulness is the process of bringing attention to the present moment without judgement.

At times, when we are in anxious or overwhelmed, we forget how simple it can be to ground ourselves in the present moment. Research demonstrates that mindfulness can provide a sense of calm and peace that can improve emotional well-being and health.  Strategies to practice mindfulness include the five senses technique, meditation, deep breathing, and progressive muscle relaxation.

Five Senses Technique

What are five things you can see? Look around you and notice five things you have not noticed before.  For example, a tree or painting. Think about how it looks to you. What do you see? What do you like and what do you dislike?

Notice four things you can feel. For instance, you may be sitting on a shaggy rug or you may feel the sun shining on your face. Notice the temperature on your skin. Notice the texture of the rug by touching it. 

What are five things you can hear? For example, you may notice a car driving or a child’s laughter. Say what you hear out loud. 

Notice two things that you can smell around you right now. For instance, you may notice the scent of a perfume or a flower.

Focus on one thing that you can taste. If you can't taste anything, choose something that you enjoy tasting. Like a piece of chocolate or have a piece of gum. 

Meditation

Focusing on the present moment. Sit in a comfortable position, close your eyes, and notice your breath. It is normal to have thoughts come and go. Notice them without judgement. Pay attention to your breath. Feel free to chant a mantra or positive word that is meaningful to you. Remember to let your thoughts pass and focus on your breath, breathing in through your nose and letting out a belly breath. 

Breathing

While sitting, let your elbows fall back slightly to allow your chest to expand.

Take a deep inhalation through your nose and hold for four seconds. 

Hold your breath for four seconds.

Slowly release your breath by exhaling through your nose for six seconds.

Progressive Muscle Relaxation

Focus your attention on specific body parts. Keep the rest of your body relaxed. Remember to breathe slowly and notice how relaxed you feel when you release the tension.

Squeeze the muscles in your forehead, hold for ten seconds. Feel the muscles become tight and tense. Slowly release the tension for twenty seconds. 

Squeeze the muscles in your neck and shoulders by raising your shoulders up toward your ears and hold for ten seconds. Slowly release the tension as you count for twenty seconds. 

Make both of your hands into fists for fifteen seconds squeezing them tightly. Slowly release while you count for thirty seconds. 

Repeat these exercises with different body parts, remember to release the tension after ten seconds and breath slowly.

Reference

Therapist Aid (2022). Essential Tools for Mental Health Professionals.