Mindfulness Meditation Exercise

To experience the mindfulness effect, I recommend that you put aside 10 minutes some time today to perform this short exercise:

Find a place where you can sit quietly and undisturbed for a few moments. To begin, you might want to set a timer for about 10 minutes, but after some experience you should not be too concerned about the length of time you spend meditating.

Begin by bringing your attention to the present moment by noticing your breathing. Pay attention  to your breath as it enters and then leaves your body. Before long, your mind will begin to  wander, pulling you out of the present moment. That’s OK. Notice your thoughts and feelings as  if you are an outside observer watching what’s happening in your brain. Take note, and allow  yourself to return to your breathing.

Sometimes you might feel frustrated or bored. That’s fine, these are just a few more feelings to  notice. Your mind might start to plan an upcoming weekend, or worry about a responsibility. Notice where your thoughts are going, and just accept what’s happening.

Whenever you are able to, return your concentration to your breathing. Continue this process until your timer rings.
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If you want to explore what's possible when you practice mindfulness there's no shortage of resources available both on and off-line. Here are a few ideas to get you started:

  1. This 25 minute webinar provides an excellent overview of how mindfulness can help you own the present. In the video CABA Well-being Manager Lucy Whitehall explores mindfulness and provides some simple techniques around mindfulness.
  2. This section of the Living Well site provides a number of downloadable mindfulness strategies, audio mindfulness exercises, and also PDF files you can read over. 
  3. This site provides information about mindfulness-oriented organisations, professional services and consumer products.
  4. These two books offer accessible, often humorous and very realistic ways to incorporate a more mindful way of living into our days.
    • Mindfulness: A practical guide to peace in a frantic world by Prof. Mark Williams and Dr Danny Penman
    • Sane New World: Taming the Mind by Ruby Wax (This book made me laugh out loud)

Interested to learn more?

Helping people to reduce and gain control over their stress and anxiety is a passion of mine. If you'd like to explore how I can help you to achieve freedom from social anxiety, problematic anxiety and stress, then contact me today on 021 056 8389 or email tony@tycoaching.nz.

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