A Mindfulness Exercise

One of the benefits of practicing mindfulness is the ability to practice anywhere. There are many great tools and resources to help you get started but you can begin by trying this brief exercise.

• Find a comfortable place where you can sit with legs and shoulders relaxed.
• Set the timer on your phone or 2 minutes.
• Relax your head with your chin titled slightly down. You might close your eyes as this will help eliminate visual stimuli but, if you keep your eyes open, let whatever appears before you pass without focus.
• Focus on your breathing, the slow inhale and exhale of your lungs. Your mind will naturally want to wander and that is okay; when you realize this is happening, gently bring your focus back to your breathing. Remember, mindfulness is the practice of being aware of the present. There is no judgment about the wandering mind, just a gentle return to focus on the present.
• When the timer of your phone rings, slowly open your eyes and bring your attention back to your surroundings. Spend a moment thinking about the experience: how you feel, were you able to focus your breathing?.
• Set a reminder to practice this exercise twice a day. Try 4 minutes of mindfulness a day for 2 weeks and notice the changes in how you feel and the increased attention and focus on others.

Terri

Terri Sitrin, LCSW, ACSW, CEAP | EAP Consultant, Dallas District | USPS EAP

214-353-6996 | TLSitrin@magellanhealth.com

Magellan Health Inc.,  2341 W Northwest Hwy, Dallas, TX  75220-4415 Go to www.EAP4YOU.com or call 800-EAP-4YOU (800-327-4968) TTY: 877-492-7341

 

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