What is Mindfulness?

According to Mayo Clinic, “Mindfulness is a type of meditation in which you focus on being intensely aware of what you're sensing and feeling in the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.”

Mindfulness Exercises:

There are many different exercises to help us practice mindfulness. These can include various breathing techniques and exercises to help us get in touch with all five senses. Check out some exercises below, adapted from TherapistAid!

Mindfulness Meditation

Find a place to sit quietly for a few minutes. You might want to set a timer for 5-10 minutes, but the length of time you spending meditating shouldn’t matter too much.

Bring your attention to the present moment by checking in with your breath. Pay attention to your breath as you breathe in and out. If you notice your mind wandering, that’s okay. Simply bring your awareness back to your breath. Notice your thoughts as an outside observer watching what is happening in your brain.

Sometimes you may feel bored or frustrated with meditation. That’s okay too. Simply let these feelings be. Focus on your breathing, in and out. Continue this process until you’re done meditating, you feel more calm, or your timer runs out.

Body Scan

During your body scan you’ll pay close attention to the physical sensations and tension throughout your body. The goal isn’t to relax or change the body, but to notice and become aware of your body sensations. Don’t worry about how long you practice, but move slowly through the body scan.

Begin by paying attention to the sensation in your feet. Notice if you feel warm, cool, pressure, tension, pain, or breeze moving over your skin. Slowly move up your body - to your calves, thighs, pelvis, stomach and chest, back, shoulders, fingers, arms, neck, and your face and head. Spend time at each body part noticing sensations and tension.

You can travel your awareness back down your body, until you reach your toes again. Remember to simply pay attention, and you can also release tension in your body.

More intensive body scan work can take place during emotions focused massage therapy. To schedule an appointment, email hello@atlwell.com.

Mindful Eating

Choose a food that you’d like to practice eating mindfully with. Something as simple as a raisin could work. Before you pick up your food, notice how it looks in front of you on your table. Notice the color and texture, the size. When you pick up the food, notice the weight and how it feels. Notice it’s texture and how it feels in your hand. Hold the food to your nose, and pay attention to its smell.

Next, place the food in your mouth, but don’t eat it. Notice how it feels in your mouth. What do you taste?

Finally, begin to chew your food slowly. Notice the texture and the flavor. Notice how your body changes or feels, your mouth. Continue to chew your food and notice the sensations you feel.

Here at Atlanta Wellness Collective, we want to help. To talk to someone about counseling, request an appointment today.

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Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.

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