Five Minutes Of Mindfulness: Focus On Colours

This simple though effective mindfulness script is an exercise that can be practiced by people of all ages. By allowing yourself to pay greater attention to the colours you see, you enhance your ability to mindfully observe the world around you. This is a simple mindfulness script for people of all ages that can be explored as an introductory practice.

Transcript

The world is full of different colours and you can practice mindfulness by paying attention to which ones you are seeing in the present moment.

Seeing is a different experience from tuning into the breath or body but it offers the same opportunity to be deeply present.

We rely heavily on our sense of sight,

Making it a powerful tool for the cultivation of mindfulness.

You can do this practice anywhere at any time.

You may be sitting at your desk,

Taking a ride on the bus or walking down the street.

Wherever you decide to do this practice,

Set aside 10 minutes to dedicate to yourself.

Arrive in the present moment.

Take a few mindful breaths,

Feel the body where it is and allow your energy and your mind to settle.

Pick one colour to focus on.

You may try starting with red one day and work your way through the traditional rainbow spectrum on each subsequent day.

Find one thing you can see that is the colour you have picked today.

Look at it with a beginner's mind,

As if you have never seen this thing before.

Note what it is and its size and shape.

After a few moments,

Look for something else in that colour as well.

Observe this object in the same way.

Continuing with this practice,

Notice when your mind wanders off.

You can always return to the sensation of breathing,

Using the breath as the anchor for your awareness.

You may find it helpful to mentally note exactly what you were seeing.

Taking a deep breath in and out.

Search for your colour.

Breathing in,

Breathing out.

How vibrant is your colour?

Breathing in and breathing out.

Feel the breath in your body and appreciate the beauty of your chosen colour in this present moment.

Breathing in and breathing out.

Give thanks for this moment.

Breathing in,

Breathing out.