Mindfulness is a way of being in our lives as they are right now. Often we are not. We're anxiously anticipating the future, chronically stuck in the past or on "automatic pilot." Through the practice of mindfulness, you can learn to develop greater calmness, clarity and insight in facing and embracing all your life experiences, even life’s trials, and turning them into occasions for learning, growing and deepening your own strength and wisdom.
The Four Preliminary Exercises
1. As we breathe in, we say: "Breathing in, I know I am breathing in.” As we breathe out, we say: "Breathing out, I know I am breathing out"
2. "Breathing in a long breath, I know I am breathing in a long breath. Breathing out, I know I am breathing out a long breath.” This will vary depending on what we notice about our breathing – our breath can be long, short, deep, easy, uneasy, etc. We simply notice the characteristics of our breath.
3. "Breathing in, I am aware of my whole body. Breathing out, I smile at my whole body" With this exercise we can be aware of our feet, calves, knees, thighs, hips, back, stomach, small intestines, large intestines, lungs, heart, liver, spleen, kidneys, bladder, your throat, face, head, hair and brain. We become aware of different parts of our body and the positions of our body – whether we are sitting, walking, lying down, etc.
4. "Breathing in, I am aware of my whole body. Breathing out, I calm the activities of my whole body.” We can be as specific or as general as we want with this exercise.
The Second Four Exercises
5. “Breathing in, I feel joyful. Breathing out, I feel joyful.”
6. “Breathing in, I feel happy. Breathing out, I feel happy.”
7. “Breathing in, I am aware of feelings (pleasant, unpleasant & neutral). Breathing out, I am aware of my feelings.” Become aware of and explore pleasant, unpleasant and neutral feelings and their psychological feelings, physiological feelings and physical roots.
8. “Breathing in, I calm my feelings. Breathing out, I calm my feelings.”
Katie Goode, LMFT
www.HolisticTherapyOC.com
The Four Preliminary Exercises
1. As we breathe in, we say: "Breathing in, I know I am breathing in.” As we breathe out, we say: "Breathing out, I know I am breathing out"
2. "Breathing in a long breath, I know I am breathing in a long breath. Breathing out, I know I am breathing out a long breath.” This will vary depending on what we notice about our breathing – our breath can be long, short, deep, easy, uneasy, etc. We simply notice the characteristics of our breath.
3. "Breathing in, I am aware of my whole body. Breathing out, I smile at my whole body" With this exercise we can be aware of our feet, calves, knees, thighs, hips, back, stomach, small intestines, large intestines, lungs, heart, liver, spleen, kidneys, bladder, your throat, face, head, hair and brain. We become aware of different parts of our body and the positions of our body – whether we are sitting, walking, lying down, etc.
4. "Breathing in, I am aware of my whole body. Breathing out, I calm the activities of my whole body.” We can be as specific or as general as we want with this exercise.
The Second Four Exercises
5. “Breathing in, I feel joyful. Breathing out, I feel joyful.”
6. “Breathing in, I feel happy. Breathing out, I feel happy.”
7. “Breathing in, I am aware of feelings (pleasant, unpleasant & neutral). Breathing out, I am aware of my feelings.” Become aware of and explore pleasant, unpleasant and neutral feelings and their psychological feelings, physiological feelings and physical roots.
8. “Breathing in, I calm my feelings. Breathing out, I calm my feelings.”
Katie Goode, LMFT
www.HolisticTherapyOC.com