BLOG

An Easy Mindfulness Exercise You Can Do Anywhere

An Easy Mindfulness Exercise You Can Do Anywhere

No meditation involved, this is a great way of slipping your mind into neutral during your commute or when you're trying to get to sleep.

You do this exercise with your eyes open, so you can use it anywhere without having to feel self-conscious.

It works by focusing your attention on your sensory experience in the present moment. This shuts down the incessant chatter of the subconscious, or what ancient Buddhists referred to as the ‘monkey mind.’

It’s a good one for people who struggle with most meditation techniques, as it gives you something to focus your attention on.

Here’s how it work:

  • Find a spot on the wall or side of the bus/train and keep looking at it for the duration of the exercise

  •            Identify three things you can see out of the corner of your eye. These can be colours, shapes – whatever comes to your mind. Say them out loud if you’re alone or silently in your head, if not

  •           Next, identify three things you can hear. If there are lots of noises, see if you can identify each separate one. Can you identify three separate voices, if there are different people talking? Or three separate sounds made by the bus or train? Or if you're trying to get to sleep, maybe all you can hear is your own breathe. It doesn't matter if there aren't three different ones. Just count three times you listen to your own breathe

  •        Next, identify three things you can physically feel. Maybe you can feel your feet in your shoes or your bag over your shoulder. If you’re in bed, perhaps you can feel your head on your pillow or your duvet resting on your feet

  •        When you’ve completed one round of what you can see/hear/feel, start again. It doesn’t matter if you repeat things from the first round. Just keep going – the longer you keep it up, the more headspace you will create for yourself

  •           If you find your mind wandering during the exercise, that’s normal. Just guide your attention back to wherever you were in the round

  •           If you use this on your way to work, then a couple of rounds will help stop your mind racing

  •          If you use this to get to sleep, then keep doing the round for as long as possible, keeping your eyes open until the point when you physically are unable to any longer

Each time you do this exercise you are training your mind to switch off from its incessant chatter and to stop worrying about what you did yesterday and what you will do tomorrow. So the more often you do it, the better.

 

 © ALEXMAZ  Fotalia

Share this post

LEAVE A REPLY

Make sure you enter the (*) required information where indicated. HTML code is not allowed.

Comments

 
No comments yet
Already Registered? Login Here
Guest
Wednesday, 12 December 2018
If you'd like to register, please fill in the username and name fields.

Captcha Image

clearmind-sleep-shop

Need help sleeping?

 

Download Sue Beer’s guided hypnotherapy to help push you off to sleep.

Buy on iTunes Buy on Amazon
clearmind-stress-shop

Want help de-stressing?

 

Download Sue Beer’s soothing guided hypnotherapy to calm and relax your mind.

Buy on iTunes Buy on Amazon

SIGN UP TO OUR NEWSLETTER

Please leave us your email address so we can keep you updated
on our latest events, promotions and training opportunities.

We promise not to bombard you with daily information but will just aim
to keep you posted on the really important stuff!

 

JOIN US

clearmind-facebook clearmind-twitter clearmind-google
 

Hello and welcome to the Clearmind Company

Please leave us your email address so we can
keep you updated on our latest events, promotions
and training opportunities.

We promise not to bombard you with daily
information but will just aim to keep you posted on the
really important stuff!