Mindfulness Exercises

I am honored to offer you a moment in time to take great care of your body and mind. This will include a few ways to allow yourself to calm down and focus. You will notice how much healing you can offer yourself just by taking a little time.

Developing a mindful self-care practice can seem intimidating, and may seem as if you have to devote huge amounts of time to it. But mindfulness methods, once practiced over time, can benefit you in small increments, even two to five minutes.

By way of introduction, there is a description below of four types of mindfulness exercises: deep abdominal breathing; another intended to connect mind and body and increase awareness of relaxation in the body, called Progressive Muscle Relaxation; a grounding exercise; and a guided imagery exercise.

One way to think of tension occurring in the body is through what we can call a fight or flight response. Before starting to practice, here is some information about fight-or flight response and why deep breathing helps.

 

 

The Stress Response / Fight-Or-Flight

What we experience and physically react to as dangerous does not only come from physical threats, but threats to emotional well-being. For example, the fear of embarrassment could trigger the fight-or-flight response prior to giving a speech.

The fight-or-flight response prepares your body to confront (“fight”) or escape (“flight”) a threat by prompting several physical changes. Tension in your muscles, shaking, and increased heart rate are just a few examples. In the near future, take notice of what your body usually does in response to stressful moments.

 

Why Deep Breathing Works

When we take deep breaths, our bodies can exchange carbon dioxide for oxygen more efficiently, which results in a slower heart rate, lower blood pressure, and, ultimately, a feeling of relaxation.

Deep breathing and other mindfulness exercises intentionally reverse the tension and fast breathing brought on by the fight or flight response. Think of it as slowing down your own heart rate, on purpose.

 

You get a lot more oxygen to the brain this way. You intentionally slow your heart rate by increasing the amount of time each breath takes, therefore decreasing the breaths you take per minute.

In addition to altering the body’s flow of oxygen, deep breathing acts as a form of distraction from the source of negative emotions. But when you return to the problem, you can be much better-focused. It’s similar to the old idea of “counting to 10”, with other helpful benefits thrown in.

 

 

Deep Breathing

You are invited to center yourself using your breath. This takes just a moment.

Breathe in through your nose for 3 seconds.  When breathing in, keep your mouth closed. Allow the air to go all the way down to your abdomen, which is behind your stomach. Breathe out for 5 seconds through your mouth.

Mentally follow the air, and notice your body taking in the soothing, life-giving breath you need.

This practice can be energizing or relaxing, whichever affirms you.

Practice this about five minutes.

 

Movement Healing

Our bodies were created for movement.But when we get stressed, our muscles tighten: sometimes in our shoulders, upper back, or neck. Notice what tightens for you.

Please take a moment and stretch your arms, legs, and especially your back.

Massage your own shoulders: use your right hand to massage your left shoulder, and vice versa.

Massage your neck, especially where the base of your skull meets your neck.

 

Progressive Muscle Relaxation

This is a tension-release exercise for all parts of the body. We will only describe relaxing two body parts here, the shoulders and hands. PMR allows you to tense specific body parts, then relax that same muscle.

Find a place to sit quietly.

Be sure to continue breathing while doing each part of the exercise. With each body part, tense for five seconds, and relax for at least 15 seconds.

Tense your shoulders by raising your shoulder toward your ears. Remember to breathe as you tense your muscles; do not hold your breath. Release that tension.

Your hands can be tensed by making a tight fist. Breathe as you relax that tension away.

 

Healing with All Five Senses

Take in the smells of incense or candles.

Listen to, or offer chants and soothing music.

Notice how supportive touch can be.

When you eat, do so slowly enough to notice specific tastes in your food.

Look at beautiful scenery around you or in pictures. Notice vibrant, colorful photos.

 

Guided imagery:

Notice that your mind can allow you to virtually travel from your current setting. Sit back and recall or imagine a very comfortable setting. A place where you feel embraced, and that you can be one hundred-percent you.

Take in a deep breath, and then gently let it go. Whenever your mind wonders during this exercise, without any judgment, gently bring it back to taking in the next sense.

Look around that setting and notice what you see around you, including the colors, shapes, and people around you.

Take in the sounds in that place whether calming and constant, or just occurring briefly.

What smells are there? Is there the smell of grass, or the smell of ocean water, or of a home-cooked meal?

Notice what you are touching and what or who is touching you? Is there a pet touching you or are your bare feet touching grass?

Is there movement in the scene? Notice what position you are in.
When you have relaxed and feel ready to, bring your attention back to the setting that is around you now. But bring your sense of calm with you.