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Easy two min mindfulness

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  • August 28, 2018 at 11:39 am #223451
    RevRy
    Participant

    I saw this and thought sharing might help at least one person – if it does let me know I might add another – blessings Ry x

    This is a simple exercise, requiring only a window with some kind of a view. The facilitator guides the group following these steps:

    • Step 1: find a space at a window where there are sights to be seen outside.
    • Step 2: look at everything there is to see.  Avoid labeling & categorizing what you see outside the window; instead of thinking “bird” or “stop sign”, try to notice the colors, the patterns, or the textures.
    • Step 3: pay attention to the movement of the grass or leaves in the breeze, notice the many different shapes present in this small segment of the world you can see.  Try to
      see the world outside the window from the perspective of someone unfamiliar with these sights.
    • Step 4: be observant, but not critical.  Be aware, but not fixated.
    • Step 5: if you become distracted, gently pull your mind away from those thoughts and notice a color or shape again to put you back in the right frame of mind.

     

    “This exercise only lasts a few minutes, but can open up a world of discovery in an otherwise familiar place”

    August 29, 2018 at 10:34 am #223605
    Anonymous
    Guest

    Dear RevRy:

    This is an excellent exercise in Mindfulness, paying attention with a “beginner’s mind”, without previous experiences and labeling to cloud the reality of what is observed. See it from the beginning, so to speak, before we closed our eyes to some of what is there to see.

    Thank you. You are welcome to post more of those.

    anita

    August 29, 2018 at 11:46 am #223619
    mamaof2kids
    Participant

    I love this!  Will definitely give it a try!

    September 1, 2018 at 1:56 am #223937
    RevRy
    Participant

    Blessings Anita

    September 1, 2018 at 1:56 am #223939
    RevRy
    Participant

    Blessings mamaof2kids

    September 13, 2018 at 12:14 pm #225593
    RevRy
    Participant

    Hiya

    Here is another quick mindfulness for anyone to try blessings RevRy x

     Five Senses Exercise

    This practice of mindfulness can be done quickly in nearly any situation.

     

    • Notice five things that you can see.

    Look around you and bring your attention to five things that you can see. Pick something that you don’t normally notice, like a shadow or a small crack in the concrete.

    • Notice four things that you can feel.

    Bring awareness to four things that you are currently feeling, like the texture of your pants, the feeling of the breeze on your skin, or the smooth surface of a table you are resting your hands on.

    • Notice three things you can hear.

    Take a moment to listen, and note three things that you hear in the background. This can be the chirp of a bird, the hum of the refrigerator, or the faint sounds of traffic from a nearby road.

    • Notice two things you can smell.

    Bring your awareness to smells that you usually filter out, whether they’re pleasant or unpleasant. Perhaps the breeze is carrying a whiff of pine trees if you’re outside, or the smell of a fast food restaurant across the street.

    • Notice one thing you can taste.

    Focus on one thing that you can taste right now, at this moment. You can take a sip of a drink, chew a piece of gum, eat something, or just notice the current taste in your mouth or open your mouth to search the air for a taste.

     

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