Hello there!
Today we are going to complete a foundational mindfulness exercise that I like to use in my therapy practice when introducing this concept to my patients.
Please approach this practice without any particular goal of relaxation.
That might come as a result of this exercise,
But we should not be striving for it.
Our goal is to examine the nature of the mind and start to give ourselves separation from this automatic process.
So let's examine this hyperactive nature of our minds.
Just this act itself can begin to help us to separate from the constant stream of thoughts that may lead to unwanted emotions.
We will attempt in real time to experience our puppy-like nature of the mind.
You may quickly realize trying to quiet the mind is like trying to walk a puppy on a leash.
You take a few steps before the puppy starts to wander off track and we need to direct them back to the path we are taking.
So get comfortable,
Either sitting upright or lying down on your back.
Soften your breath,
But there is no need to change your breath in any other way.
Let your body breathe naturally.
Direct your attention on following your breath.
Perhaps the sensation of air entering your nostrils or your abdomen lightly lifting and falling with the breath.
Whatever helps you feel present and allows you to sink into the earth a bit more.
Maybe you want to mentally say to yourself,
I breathe in,
I breathe out,
As you breathe.
Eventually the mind will do what the mind does.
It may either plan for the future or try to predict a future.
The mind loves living in the future.
It's one of its best assets,
But also a weakness at the same time.
It may start to judge yourself.
Oh,
You're not doing this right.
Or judge the activity.
This is stupid.
Or it may bring up a memory from the past or just do some general thinking.
Every time your mind wanders,
Softly note that to yourself by saying,
Noted,
Or mental activity.
If you would like,
You can even label what happened.
For example,
Planning,
Noted.
Then gently return your attention to the breath and continue,
I breathe in,
I breathe out.
There is no correct number for how many times your mind should wander.
So if you are having that thought,
Just note it and come back to your breath.
Your mind may wander a hundred times or only ten times in this exercise.
Every time you catch your mind wandering,
Note the action and return to your breath.
You are building up your ability to diffuse yourself from your thoughts and focus your attention on what you want,
Which gives you the space for you to be in control,
Not your mind.
Practice this for another three minutes.
All right,
Excellent.
Take a moment to slowly return back to my voice.
I hope this left you feeling more grounded to go about your day.
You can return to this exercise at any time or when you feel ready you can attempt other mindfulness exercises.
Thank you for joining me and be well.
