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!
