Welcome to your Mindfulness Session!
We’ll guide you through several exercises to help you relax and stay present.
Make sure you’re in a comfortable, quiet place where you won’t be disturbed.
Let’s begin…
Exercise 1: Deep Breathing
Instructions:
- Sit or lie down in a comfortable position.
- Close your eyes if you feel comfortable doing so.
- Breathe in deeply through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth for 6 seconds.
Practice:
- Cycle 1:
- Inhale… (4 seconds)
- Hold… (4 seconds)
- Exhale… (6 seconds)
- Cycle 2:
- Inhale… (4 seconds)
- Hold… (4 seconds)
- Exhale… (6 seconds)
- Cycle 3:
- Inhale… (4 seconds)
- Hold… (4 seconds)
- Exhale… (6 seconds)
Great job! Let’s move to the next exercise.
Exercise 2: Body Scan
Instructions:
- Close your eyes and bring your attention to your body.
- Notice any tension or discomfort.
- Start from your toes and work your way up to your head.
Practice:
- Spend about 1 minute on this exercise.
- Slowly move your focus from one body part to the next.
- Toes
- Feet
- Legs
- Hips
- Abdomen
- Chest
- Back
- Shoulders
- Arms
- Hands
- Neck
- Face
- Head
Well done! Now, we’ll proceed to the next exercise.
Exercise 3: Mindful Observation
Instructions:
- Find an object near you. It could be a plant, a pen, or anything around.
- Focus all your attention on this object.
- Observe its shape, color, texture, and any other details.
Practice:
- Spend about 1 minute on this exercise.
- Notice every detail of the object as if you are seeing it for the first time.
Excellent! Let’s move on to the next exercise.
Exercise 4: Gratitude Practice
Instructions:
- Sit comfortably and close your eyes if you like.
- Think of three things you are grateful for.
- Focus on the feelings of gratitude and let them fill your mind.
Practice:
- Spend about 1 minute on this exercise.
- Reflect on why you are grateful for each thing and how it positively impacts your life.
Wonderful! Now, let’s move to the next exercise.
Exercise 5: Loving-Kindness Meditation
Instructions:
- Sit comfortably and close your eyes if you like.
- Begin by focusing on your breath.
- Repeat the following phrases silently to yourself:
- “May I be happy.”
- “May I be healthy.”
- “May I be safe.”
- “May I live with ease.”
- After a few minutes, think of someone you love and repeat the phrases for them:
- “May you be happy.”
- “May you be healthy.”
- “May you be safe.”
- “May you live with ease.”
- Gradually extend these wishes to others: friends, family, acquaintances, and even people you have difficulty with.
Practice:
- Spend about 5 minutes on this exercise.
- Feel the warmth and compassion grow as you extend loving-kindness to more people.
Exercise 6: Mindful Walking
Instructions:
- Find a quiet place where you can walk undisturbed.
- Stand still for a moment and feel the ground beneath your feet.
- Begin to walk slowly and deliberately.
- Focus on the sensation of your feet touching the ground and lifting off again.
Practice:
- Walk for about 5 minutes, maintaining a steady, mindful pace.
- Notice the movement of your legs, the shift in your weight, and the rhythm of your steps.
Great! Let’s continue with the next exercise.
Exercise 7: Mindful Eating
Instructions:
- Choose a small piece of food, such as a raisin or a piece of chocolate.
- Hold the food in your hand and observe it closely.
- Notice its color, texture, and any smells it may have.
- Slowly bring the food to your mouth and place it on your tongue without chewing.
- Notice the taste and texture of the food.
- Slowly begin to chew, focusing on the sensations in your mouth.
Practice:
- Spend about 3-5 minutes on this exercise.
- Eat the food slowly, savoring each bite and fully experiencing the act of eating.
Excellent! Now, we’ll proceed to the final exercise.
Exercise 8: Visualization
Instructions:
- Sit or lie down in a comfortable position.
- Close your eyes and take a few deep breaths.
- Imagine a peaceful place, such as a beach, a forest, or a mountain.
- Visualize yourself in this place, noticing the sights, sounds, and smells around you.
Practice:
- Spend about 5 minutes in this visualization.
- Allow yourself to fully immerse in the peaceful environment you have imagined.
Thank you for participating in this mindfulness session. We hope you feel more relaxed and present. Have a peaceful day!