WELLBEING TOOLKIT

Mindfulness


Mindfulness is the practice of using the present moment to become aware of everything around you, including your surroundings, thoughts and feelings. The art of mindfulness is building that awareness without judgement or attachment to those feeling or emotions. It’s about noticing them, and just like clouds in the sky, letting them pass by you. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than reliving our past or focusing on the future.

There are some great mindfulness practices you can do including guided meditations, mindful colouring, eating, walking, journalling or even just breathing with awareness.

Here are five easy one minute mindfulness practices you can do to bring your awareness back to the present moment and help to relieve the constant mind chatter.

  • Throughout the day have a timer set on your phone to remind you to stretch your arms up high, yawn and breathe for one minute. This will instantly bring you in to your body and give your upper glands and brain a flush of oxygen.
  • Clench your fists and breathe into your fingers. Place your hands flat facing down, then clench your hands into a fist. Turn your hands over so your fingers and thumbs are facing up and breathe into your fingers. Notice what happens.
  • Do long deep breathing for one minute. Place all your attention on your breath moving through your body.
  • Mindfully eat a piece of fruit for one minute, slowly enjoying each bite, taste and sensation on your mouth.
  • Practice the ‘Loving-Kindness Meditation’ – This is a beautiful practice to do at any point in the day. You can do it walking, sitting at your desk, on your way to work or before bed. For one minute, repeat ‘May I be happy, may I be well, may I be filled with kindness and peace.’ You can also substitute “you” for “I” and think of someone special in your life, or just send love to all people.

Grounding Mindfulness Exercise


Other 'Relaxation' Toolkits

You may be interested in our other ‘Relaxation’ chapters within the Wellbeing Toolkit: