The 3-Step Mindfulness Exercise
Find yourself a space where you won't be interrupted for a few minutes and sit comfortably.
After reading the instructions for the three steps, softly close your eyes, and follow the steps from memory.
- Step 1 - step out of “auto-pilot” mode and bring your awareness to what you are doing, thinking, and sensing at this moment.
Notice the thoughts that come up and acknowledge your feelings, but let them pass.
Tune into who you are and your current state.
- Step 2 - bring awareness to your breathing for six breaths.
Your goal is to focus your attention on one thing: your breath.
Be aware of the movement of your body with each breath, of how your chest rises and falls, how your belly pushes in and out, and how your lungs expand and contract.
Find the pattern of your breath and bring yourself into the present with this awareness.
- Step 3 - expand your awareness outward, first to your body then to your environment.
Allow your awareness to expand out to your body.
Notice the sensations you are experiencing, like tightness, aches, or perhaps a lightness in your face or shoulders.
When you're ready, expand your awareness even further to the environment around you.
Bring your attention to what is outside of your body.
Notice any sounds, smells, movement or anything else around you.
Be present at this moment, in your awareness of your surroundings.
When you are ready to finish the exercise, open your eyes slowly and try to carry that mindfulness with you as you go about your day.
What Was Your Mindfulness Experience?
We can’t wait to read your experience and get inspired.
And until then...