Mindfulness is noticing your thoughts, feelings, and physical sensations in the present moment without harmful judgment. There are both formal and informal mindful practices. Formal practices include creating a routine for a regular mindful practice of 5-15 minutes. Informal practices incorporate present-moment awareness into your daily activities such as eating or walking.
Mindful Check-In. Knowing from one moment to the next how you are doing is important. A mindful check-in of your highs and lows can help. Awareness provides you information that can guide what you do next. What are three highs you had today? What are three lows?
Five Senses. When you notice any of your five senses – smell, sound, sight, taste, and touch – you are in the present moment. Take thirty seconds to notice each of your five senses, one at a time. Which senses are strongest for you? Which are weakest?
Sounds of Silence. Even when you think it is silent, there are usually sounds and noises. Go to a quiet place, and minimize noises from your devices. Set a timer for three minutes. Close your eyes and listen until you hear five distinct sounds or until your timer goes off, whichever comes first.
Your Relaxation Playlist. Think of and write down five songs that help you feel relaxed when you feel stress. Pick one and listen to it mindfully. Pay attention to the lyrics, instruments, or yourself-humming or singing along.
Body Scan. Notice your body, one part at a time, from the tips of your toes to the top of your head. What do you notice? Is there anything new or familiar? Breathe in cool, clean are on the in-breath, and release any tension or tightness on the out-breath.
Head to Mindful Island. On a piece of paper, draw an imaginary mindful island – the ultimate place you would go when stressed or needing a break. List or draw whatever would make you the happiest and healthiest, e.g. people, things, etc. Plan to spend time with the people and things indicated on your island that could relieve your stress.
Choice Awareness. Taking Control. Think of five positive or pleasant things in your life. Now, think of five negative or unpleasant things. How is it to notice each? Which do you prefer – pleasant or unpleasant? Where you choose to put your attention – pleasant or unpleasant – is in your power and control.
Spacious Awareness. Widen Your Focus. Engage in spacious awareness by noticing all you can in your environment. Right now, pay attention to: what is in the space you are in right now? What is on and around you? What is in your immediate surroundings – in front of and behind you?
·Directed Awareness. Narrow Your Focus. Engage in directed awareness by focusing in on one piece of your environment. Without attending to anything else, what is one specific aspect of the space you are in? What are the details of this one aspect you are noticing and focusing on?
Changing Your Perspective. Zooming out frames the entire landscape; zooming in focuses on one piece of the landscape. Consider a conflict in your life. Zoom out to notice the viewpoints of all those who are involved. Zoom in and focus only on your viewpoint. Shifting your perspective is useful in reducing conflict.